Taking care of yourself is one of the most important skills you can learn. When you were little, adults took care of your needs and invested in your future. They made sure you got enough sleep, ate the right foods and developed your mind and emotions. Adults helped you navigate emotional meltdowns and taught you how to communicate well.

After you became an adult, all the responsibility for self-care shifted to your shoulders. Unfortunately, many adults struggle to practice self-care and maintain a healthy level of wellness. Too much work, emotional strain and high stress can lead to mental and physical burnout. By contrast, focusing on wellness can help you stay productive, joyful and present in your life. Here are five wellness tips you need to know.

1. Eat Well, Be Well

If your parents urged you to eat more fruits and vegetables when you were little, they were on to something. Nutrition can play a big factor in staving off chronic disease and promoting mental health. Although Americans have access to a lot of food, much of what they eat is nutritionally bankrupt. A diet rich in vitamins, minerals and essential proteins is the foundation for good health.

If your diet isn’t great right now, you can improve it one step at a time. Start by cutting out processed sugars, white flour and fried foods. Avoid premade items that are full of preservatives, food dyes and other artificial ingredients. Next, up your fruit and veggie intake. Switch to whole grains and vary your diet with the seasons. Don’t forget to drink plenty of water so your body and brain stay hydrated.

2. Avoid Those Toxins

Your body can’t function well if it’s reacting to toxins in your environment. Unfortunately, many everyday care products contain questionable ingredients that can stress out your immune system. For example, most scented candles are sold without a list of ingredients. The beauty industry, which is largely self-regulated, sells products with chemicals that are known hormone disruptors.

Many building materials and even the finish on new furniture can emit toxic fumes into your home over time. Eliminating the number of toxins your body experiences on a daily basis could significantly improve your health. Start reading labels and take action to purify the air, water and personal products inside your home.

3. Practice Life Balance

Balance is a word that often comes up when people talk about wellness. The problem with achieving balance is that life is always changing. This means that your strategies for balance and even what balance means to you will have to change over time. Don’t be discouraged when you find yourself out of balance – take the time to reassess and self-correct.

Many people think of balance in terms of opposites. For example, you might consider how much work you’re doing versus how much rest you’re taking. The goal is to find a mix of rest and work that suits your personality and life circumstances. Strain and exhaustion are signs that something is off-balance. By paying attention and readjusting, you can protect yourself from burnout and stay healthy.

4. Invest In Yourself

People are complex creatures. You may think of your mental and physical health as separate, but they are actually linked. For example, your body might be more prone to anxious thoughts when you don’t get enough sleep or if you drink too much caffeine. Start paying attention to how you feel throughout the day and take steps to improve your health.

Start by taking care of the basics. Are you drinking enough water? Working out? Taking time to rest after a long work day? Getting enough sleep? You should also consider the health of your relationships. People are made for community and too much isolation can aggravate depression and anxiety. Make time for learning, invest in hobbies and do things you enjoy with your friends. Invest in yourself so that you can function well and enjoy your life.

5. Prioritize Having Fun

As an adult, it’s important to be responsible. You likely have bills to pay, mouths to feed and debts to pay down. However, life is meant for more than work. One of the best wellness tips we can share with you is to take time to enjoy yourself, as it is an investment in your overall wellbeing – especially if the way you unwind is healthy in itself. Spending time in nature, baking nutritious food or talking through life with friends are all good ways to have fun and invest in health at the same time.

Research shows that the number of times you laugh each day decreases as you age. This is unfortunate, since laughter is both physically and mentally rejuvenating. It instantly reduces stress, lowering blood pressure and relaxing muscle tension. Over time, laughter can actually strengthen your physical immune system and relieve pain. It’s worthwhile to make time every day for laughter.

Wellness Is A Journey

Your health defines much of your life. The choices you make today will affect your physical and mental state in the future. It can be helpful to think of your choices as bank deposits. Each act of self-care and every good decision you make is an investment toward your future wellness. For example, drinking water instead of soda with dinner means a healthier tomorrow.

Mental and physical wellness are inextricably intertwined. You can follow these five wellness tips to enhance your everyday wellness. Improve your nutrition and cut out any toxins in your daily routine. Practice balance in your activities and make basic self-care like rest and food a must. Finally, don’t forget to make time for fun – work to create a life you love and make sure you laugh every day.

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It’s Wednesday.

Often one of the tougher days of the week as we’ve worked for a few days and the weekend is still a couple of days away.

So in this post I’d like to share 80 of the most powerful wellness Wednesday quotes. To give you a big boost of energy and inspiration and some insightful thoughts from the past 2500 years.

I hope you’ll find something here to renew your motivation and reload your positive mindset as we keep moving forward throughout this week.

And if you want even more self-loving inspiration then check out this post with quotes from Brené Brown and this one filled with focus on yourself quotes.

Inspiring Wellness Wednesday Quotes

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”
John F. Kennedy

“Your mental health is everything – prioritize it. Make the time like your life depends on it, because it does.”
Mel Robbins

“Wellness encompasses a healthy body, a sound mind, and a tranquil spirit. Enjoy the journey as you strive for wellness.”
Laurette Gagnon Beaulieu

“Just one small positive thought in the morning can change your whole day.”
Dalai Lama

“A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier.”
Tom Stoppard

“Happy Wednesday! Give your love to all, trust in the team to which you are joined, and do not do wrong to others for your own self gratification.”
Byron Pulsifer

“What drains your spirit drains your body. What fuels your spirit fuels your body.”
Caroline Myss

“The ability to be in the present moment is a major component of mental wellness.”
Abraham Maslow

“Be not afraid of growing slowly; be afraid only of standing still.”
Chinese Proverb

“Well-being cannot exist just in your own head. Well-being is a combination of feeling good as well as actually having meaning, good relationships and accomplishment.”
Martin E.P. Seligman

“Wellness is the complete integration of body, mind, and spirit – the realization that everything we do, think, feel, and believe has an effect on our state of well-being.”
Greg Anderson

“We do not stop exercising because we grow old – we grow old because we stop exercising.”
Kenneth Cooper

“Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve from the overflow. You cannot serve from an empty vessel.”
Eleanor Brown

“When we train our minds to radiate positive view points, we will see positive results in our lives.”
John Vaulkner

“Those who think they have no time for bodily exercise will sooner or later have to find time for illness.”
Edward Stanley

“The universe is not outside of you. Look inside yourself, everything that you want, you already are.”
Rumi

“A calm mind brings inner strength and self-confidence, so that’s very important for good health.”
Dalai Lama

“Each morning when I open my eyes I say to myself: I, not events, have the power to make me happy or unhappy today. I can choose which it shall be. Yesterday is dead, tomorrow hasn’t arrived yet. I have just one day, today, and I’m going to be happy in it.“
Groucho Marx

“Take care of your body, it’s the only place you have to live.”
Jim Rohn

Uplifting Wellness Wednesday Quotes

“Women have to take the time to focus on our mental health — take time for self, for the spiritual, without feeling guilty or selfish. The world will see you the way you see you, and treat you the way you treat yourself.”
Beyoncé

“Wellbeing is about the combination of our love for what we do each day, the quality of our relationships, the security of our finances, the vibrancy of our physical health, and the pride we take in what we have contributed to our communities. Most importantly, it’s about how these five elements interact.”
Tom Rath

“Each morning is the open door to a new world – new vistas, new aims, new plans, new things…Wednesday morning is no less.”
Unknown

“Wednesdays were the best thing about Atlantis. The middle of the week was a traditional holiday there. Everyone stopped work and celebrated the fact that half the week was over.”
Walter Moers

“Your body holds deep wisdom. Trust in it. Learn from it. Nourish it. Watch your life transform and be healthy.”
Bella Bleue

“To create a wonderful day sometimes takes just a slight change in the way you look at it. Be willing to let go of an old, negative way that you look at something, and look at it in a new, positive way.”
Louise Hay

“On Wednesday, when the sky is blue,
and I have nothing else to do,
I sometimes wonder if it’s true
That who is what and what is who.”
A.A Milne

“Happy Wednesday! You are who you are; be happy with what you are called to do. Do not pretend to be like someone else for your gifts are unique to help lead you to the success as only you can define. Have a good day.”
Byron Pulsifer

“Physical fitness is the first requisite of happiness.”
Joseph Pilates

“Your well-being affects (and is affected by) those waves through small ripples of self-care and the decisions you make.”
Melissa Steginus

“He couldn’t believe it was only Wednesday. And it was made worse when he realized it was actually Tuesday.”
T.J. Klune

“Good Morning! Part of me thinking ‘Wow, it’s Wednesday already’ and the other part is thinking ‘What do you mean, it’s only Wednesday?!”
Unknown

“Those obsessed with health are not healthy; the first requisite of good health is a certain calculated carelessness about oneself.”
Sydney J. Harris

“The pleasure which we most rarely experience gives us greatest delight.”
Epictetus

“Work hard, stay positive, and get up early. It’s the best part of the day.“
George Allen Sr.

“Today will be a wonderful Wednesday if you let it. Allow yourself to have a good day and everything else will fall into place.”
Unknown

“Nurturing yourself is not selfish – it’s essential to your survival and your well-being.”
Renee Peterson Trudeau

“Optimism is a happiness magnet. If you stay positive, good things and good people will be drawn to you.”
Mary Lou Retton

“If all our national holidays were observed on Wednesdays, we could wind up with nine-day weekends.”
George Carlin

“Imperfection is beauty, madness is genius and it’s better to be absolutely ridiculous than absolutely boring.”
Marilyn Monroe

“The secret of health for both mind and body is not to mourn for the past, not to worry about the future, or not to anticipate troubles, but to live in the present moment wisely and earnestly.”
Buddha

“Let us be about setting high standards for life, love, creativity, and wisdom. If our expectations in these areas are low, we are not likely to experience wellness. Setting high standards makes every day and every decade worth looking forward to.”
Greg Anderson

”Spend eighty percent of your time focusing on the opportunities of tomorrow rather than the problems of yesterday.”
Brian Tracy

“Eliminating the things you love is not wellness. Wellness feeds your soul and makes you feel good.”
Iman

“One of the best pieces of advice I ever got was from a horse master. He told me to go slow to go fast. I think that applies to everything in life. We live as though there aren’t enough hours in the day but if we do each thing calmly and carefully we will get it done quicker and with much less stress.”
Viggo Mortensen

You may also find these you are worthy quotes uplifting and helpful.

Motivational and Inspirational Wednesday Quotes

“To some, it’s Hump Day. To us, it’s Wednesday’s getting its ass kicked and Thursday just asking Friday to switch places.”
Dwayne Johnson

“You can’t stop the waves, but you can learn to surf.”
Jon Kabat-Zinn

“Wednesday is a day to help others celebrate life. You and only you are accountable for what you extend and give to others. One smile not only increases your value but it gives joy to each person you meet.”
Byron Pulsifer

“Stay positive and happy. Work hard and don’t give up hope . Be open to criticism and keep learning. Surround yourself with happy, warm and genuine people.”
Tena Desae

“Keep on going, and the chances are that you will stumble on something, perhaps when you are least expecting it. I never heard of anyone ever stumbling on something sitting down.”
Charles F. Kettering

“Work joyfully and peacefully, knowing that the right thoughts and right efforts will inevitably bring about the right results.”
James Allen

“Even if you are on the right track, you’ll get run over if you just sit there.”
Will Rogers

“If you don’t design your own life plan, chances are you’ll fall into someone else’s plan. And guess what they have planned for you? Not much.”
Jim Rohn

“The secret of getting ahead is getting started.”
Mark Twain

“Success means doing the best we can with what we have. Success is the doing, not the getting; in the trying, not the triumph. Success is a personal standard, reaching for the highest that is in us, becoming all that we can be.”
Zig Ziglar

“Hard work compounds like interest, and the earlier you do it, the more time you have for the benefits to pay off.”
Sam Altman

“I was thinking one day and I realized that if I just had somebody behind me all the way to motivate me I could make a big difference. Nobody came along like that so I just became that person for myself.”
Unknown

“Baby steps are a lot better than nothing. As long as you’re working toward a better life you’re on the right path.”
Susan Barbara Apollon

“Wednesdays will always bring smiles for the second half of the week.”
Anthony T. Hincks

“The man who moves a mountain begins by carrying away small stones.”
Confucius

“There is no traffic jam along the extra mile.”
Roger Staubach

“A year from now you may wish you had started today.”
Karen Lamb

If you want more motivation for a successful Wednesday, be sure to check out 120 Motivational Wednesday Quotes (+ My Favorite 5 Tips for Midweek Motivation).

Short Wellness Wednesday Quotes

“It’s important to point out that mental health is more about wellness rather than sickness.”
Matt Purcell

“Exercise is the key not only to physical health but to peace of mind.”
Nelson Mandela

“On Wednesday afternoons I could be practically anything.”
Kit Williams

“A healthy lifestyle is the most potent medicine at your disposal.”
Sravani Saha

“Health is a state of body. Wellness is a state of being.”
J. Stanford

“Smile your day away. Happy Wednesday.”
Anthony T. Hincks

“The key to a healthy life is having a healthy mind.”
Richard Davidson

“A healthy outside starts from the inside.”
Robert Urich

“To enjoy the glow of good health, you must exercise.”
Gene Tunney

“The wellness remembers the deep living of the wound, and so is happier than any easy health.”
Taisia Kitaiskaia

“Wednesdays are like Mondays in the middle of the week!”
Lee Fox Williams

“There is no medicine you can take that will replace what you can do for your own health.”
Aarti Patel

“If you are too busy to laugh, you are too busy.”
Proverb

“The only way out is through.”
Carl Jung

“Keep calm. It’s only Wednesday. We still have 2 more days to go.”
Unknown

“Wellness is not the lack of sickness, but the capacity to overcome sickness.”
Abhijit Naskar

“It is health that is real wealth and not pieces of gold and silver.”
Mahatma Gandhi

“There is a crack in everything, that’s how the light gets in.”
Leonard Cohen

If you liked these wellness Wednesday quotes then share them with a friend or family on social media or via email.

Want even more motivational quotes? Check out this post with quotes about positive energy and also this one with you are enough quotes.

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If there are three things you need in your life to be successful, they are boundaries, wellness, and personal growth.

Boundaries ensure you aren’t overextending yourself and that others are respecting you. Wellness ensures your mental, physical, and emotional health is strong. And personal growth helps you continually evolve.

There are so many ways to support the above, one being the development of specific traits. Let’s explore four known to incite individual growth, wellness, and healthy boundaries.

Resilience

Resilience is defined as “the ability to ‘bounce back’ or make it through difficult situations without becoming overwhelmed by them.” When you’re resilient, you make intelligent, intentional decisions about how to best navigate challenges and stressful events.

Resilience is incredibly influential when it comes to personal growth. Difficult situations push people out of their comfort zones. And when you’re uncomfortable, you do the most growing, whether you realise it right away or not.

Also, becoming more resilient makes you recognise and appreciate a problematic situation as a chance to grow initially versus always seeing tough times as something negative in your life.

Furthermore, resilience plays an integral role in wellness. The inability to handle stress and hardship can adversely affect your physical, mental, and emotional health. But when you implement specific practices to conquer strife, you feel more in control of your life, thus enabling you to still prioritise your holistic health despite what’s going on around you.

You can develop resilience by working diligently on your mindset. Strengthen and make it inherently positive. Aim to look for the good in every tough situation. Also, find support from friends and family to manage how overwhelmingly difficult circumstances can get.

Confidence

Confidence is the next trait you want to develop to support your boundaries, wellness, and personal growth. Confidence is essentially a firm trust in something. It’s also a strong belief in one’s abilities, qualities, and decisions.

You’re more willing to put yourself in situations or opportunities that inspire growth when you believe in yourself. You’re also more in tune with yourself, making it easier to set personal boundaries that honour who you are and what you need to thrive.

Confidence boosts wellness too. The better you feel about yourself and your abilities, the more you want to take care of yourself and develop those abilities. You’ll do what it takes to keep your mind and body healthy so that you can keep evolving.

You can build confidence by stepping out of your comfort zone regularly. For instance, travelling for personal enrichment can help you better your people skills, improve your creativity, and teach you how to look at things from different perspectives.

Reflection can also help you develop your confidence. Journal every day. Write down your fears, what causes you the most anxiety, and your current challenges. Doing so will help you come up with solutions. Don’t forget to write down what you’re proud of and grateful for as well.

Adaptivity

Adaptivity is another trait to develop to enhance your wellness and ability to grow personally. Adaptivity refers to being readily capable of adjusting to new conditions or circumstances. It’s important because life changes all the time.

If you don’t like change or have a hard time adjusting to it, life isn’t going to be as pleasant and stress-less as you want it to be. But, on the other hand, if you can adapt, you can make the most out of everything that comes your way.

Also, when you’re flexible, you can mitigate stress and embrace adventure and curiosity, which leads to personal growth. You learn who you are, how to care for yourself, and how to best balance your life.

Adaptivity comes with being intentional about how you work through unprecedented times and situations that don’t go as planned. It’s a good idea to develop a routine for times like these.

For instance, your first step may be taking a deep breath. Then, you identify what you can and cannot control. And after that, you put together a plan for improving or using the things you can control to better the situation.

Curiosity

Curiosity is our fourth and final suggestion for traits to develop to support your boundaries, wellness, and personal growth. Curiosity is a deep desire to learn or know something. It’s what stimulates our minds and hearts. It’s what makes someone a life-long learner.

Curiosity is integral to personal growth because it urges us to explore. It expands our empathy. It challenges us to achieve. Curiosity also tends to make us happier and more interested and interesting in our relationships.

You can cultivate curiosity by allowing yourself to explore trends, thoughts, people, and so forth. Give yourself time and space to dig into whatever you want to learn about. Don’t limit yourself to the internet or other online resources to lean into your curiosity, either. Meet new people, take classes, go to events, and take advantage of other offline opportunities.

Conclusion

Your boundaries, wellness, and personal growth should always be top priorities in your life. By developing resilience, confidence, adaptivity, and curiosity, you’ll be best equipped to set boundaries that honour you, care for your holistic health, and flourish personally.

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Phones generally get a bad rap when it comes to our health and wellness. We quite often hear about how we’re all spending too much time glued to our phone screens, necks bent, posture shot to pieces, and disconnected from the actual real-life world. However, I’m here today to put a bit of a spin on it, and instead explore the ways in which your trusty iPhone 12 can be used as a valuable and powerful tool to help you on your health and wellness journey. You just need to know how to use it!

I am the first to admit that I use my phone more than I probably should. The very nature of my job as a content creator means it can be very difficult to resist the temptation of checking social media countless times a day. What starts off as innocent research for work can soon end up in the dreaded doomscrolling. Sound familiar?

That being said, I wouldn’t be without my phone, especially as over the past few months I’ve been using it in such a way that rather than be detrimental, it has in fact enhanced and improved both my mental and physical wellbeing. And I want to share those things with you now:

Meditation

I am an over thinker and my mental chatter is strong. Not gonna lie, it’s exhausting. These past couple of years, what with lockdown and going through perimenopause, it’s got worse. Not a moment goes by when I’m not planning things in my head, ticking off mental to do lists, having words with myself. Even when I’m asleep, my dreams are crazy vivid because my mind is still racing with thoughts.

I’ve dabbled a little with meditation in the past, attended a couple of guided group sessions that kind of thing, but have always struggled to completely relax and stop my mind from wandering. However, I know how important it is for my mental health to switch off and disconnect if only for a few minutes each day. Now, I know what you’re thinking, that switching off and disconnecting don’t go hand in hand with phone use. Well, not unless you use a meditation app that is.

If like me, you could do with a helping hand and some serious guidance when it comes to your meditation practice, the use of a meditation app on your phone is an absolute game changer. I have been using a meditation app called Calm for the past couple of weeks and whilst I am far from reaching the Zen-like existence I aspire to, I have noticed I am sweating the small stuff a lot less than normal and the racing thoughts are slowly but surely starting to recede.

Calm offers daily 10-minute guided meditations and you can even set yourself an alarm so that you’re notified at the same time each day, thus creating a positive habit and making yourself accountable – which as we all know is the key to actually sticking to these things. I also like to turn off all other notifications, so that I’m not interrupted during those precious 10 minutes of ‘me’ time.

Hormones And Period Tracking

Pre-lockdown I started noticing things weren’t right with my period. I was getting two a month, experiencing night sweats, and suffered from bouts of anxiety, panic attacks, and crying episodes. Then along came Covid and my mental health sank even lower. It was not a good time. I knew something was wrong and having done a bit of research I suspected I was perimenopausal.

I arranged a call with my GP, who listened to my symptoms, but argued that I wasn’t old enough and that I should take Evening Primrose Oil tablets and she could prescribe me some antidepressants if I wanted. Now, I  haven’t got anything against antidepressants per se, but in my gut it didn’t sit right with me. I mean sure they might help with the mental health aspect, but how on earth were they going to sort my erratic, too frequent periods out!?! My gut told me things weren’t right, but I needed proof.

Which is where my phone came in. I downloaded an app called Balance, which is designed to help you keep track of your symptoms, record the severity of them, and to make note of when you have a period. Over time the information gets collated into a report that you can then present to your doctor to help make a case for treatment. Logging onto the app each day on my phone became a daily habit and just as I suspected it was clear things weren’t normal. As well as its tracking capability, the app also includes informative articles about perimenopause and the menopause. Since using the app, I have now been prescribed HRT and have been officially diagnosed as perimenopausal. Without my phone, I know I wouldn’t have kept track of everything in such a precise way – it basically did all the hard stuff for me while I just tapped a few buttons each day.

Daily Affirmations

I am a huge advocate of using affirmations as part of my self-care ritual. However, I am also terrible at sticking to things and at times not so great at putting myself at the top of the pile. I have countless little boxes of self-affirmation cards that I have been sent or gifted over the years, and they’re lovely, but if I’m being completely honest they’re sat collecting dust rather than helping me in any way.

Thank goodness for phone reminders and apps such as Think Up, which is a daily positive affirmation app that allows you to create your own personalised affirmations and then store them in your affirmation library. If the thought of coming up with your own affirmations seems somewhat daunting, you can browse through a selection of pre-written ones under such themes as: health, motivation, abundance, body image, goal setting etc. Once you’ve selected an affirmation it will appear on screen and you can then record yourself saying it and save it into your library to use as and when you feel the need.

The beauty of hearing your own voice is that it encourages self-belief even more so. I find that hearing my own voice on the days when my inner critic is particularly nasty and vocal really helps to cement the belief that I am kind, I am worthy, I am brave, I am enough.

Running

I use my phone for various different reasons when I go running and from a safety point of view, I can never imagine running without it. Every phone has an emergency SOS setting that means you can make a call for help quickly and easily, for example on the iPhone 12 you press and hold both the side button and one of the volume buttons until the Emergency SOS slider appears. When you drag the Emergency SOS slider it will call the emergency services for you and if you continue to hold the buttons without being able to use the slider, an alert sounds that may be enough to scare an attacker away, alert someone that you need help, or at least buy some valuable time. Thankfully, I haven’t had to use this setting, but it is reassuring to know that it is there, just in case.

Here are the other things I have used my phone for when I run:

• Strava – I used to use this app to record my runs. Useful for telling you how far you’ve run, your pace, whether you’ve improved since your last run etc. You can also see how your friends are doing, so it’s great if you have a competitive streak.
• Maps – So handy if you’re running a new route, especially if like me you love going off road and exploring new trails.
• Spotify – These days I tend not to run with music, as I take my dog out with me and want to focus on him, however in the past I loved listening to music or a podcast if I was running on my own. Nothing beats a bit of Kate Bush when you’re running up a socking great hill!
• NHS Couch to 5K – I used this so much during the first lockdown as a means of getting the kids out and exercising. I’ve been running for years, so it wasn’t necessarily essential for me, but I was keen to get the kids out running with me and that required going back to basics. The husband and I would take it in turns to go out with each kid and we worked through the program together, choosing their favourite coach and regularly getting them out in the fresh air. It did mean I ended up doing more running than usual, as I’d go out on my own as well, but that extra activity and the mental headspace it gave all of us was very much needed.

Spiritual Readings

And finally, this last one is quite a new thing for me but is something I’ve been interested in learning more about and that’s daily horoscopes. My daughter expressed an interest in star signs a few months back and it kind of reignited the interest in me. So together we downloaded the AstroMatrix app, which is free to use for all the basic stuff, and it’s great. You simply enter your basic info, such as your birth date etc. and ideally your birth time as this will provide better readings. You’re then granted access to moon readings, sun readings, tarot readings, a daily horoscope and a few other bits and pieces. I just find the whole thing really interesting and for a free app you get a lot of information. Bit woo woo I know, but I’ve realised that in order for me to feel great I need tools in my wellness toolkit that help me physically, mentally, and spiritually.

I know an iPhone 12 isn’t necessarily the first thing you’d think of when looking for ways to boost your mental wellbeing, however there’s a lot to be said for the tech, and I say if the tech’s there then use it to your advantage. Which ultimately is the way forward. Phone usage is only detrimental to our health if we let it be. Yes, too much time in front of a screen is bad and yes, we all need a break from it. But oh my goodness there are so many ways we can use it for our benefit and hopefully I have shown you a few of those ways today.

I’d love to hear how you use your phone to help with your mental health and wellness, so please get in touch:

Facebook – @thisishealthyliving

Twitter – @ArtHealthLiving

Instagram – @arthealthyliving

Or leave me a comment below.

*This post is in collaboration with O2, however all thoughts and experiences are personal to me.

Author Bio

Becky Stafferton is a content creator, full time procrastinator and mum of 2 kids and 1 aggy cockapoo. She tries to promote a realistic, sustainable and positive image of how to lead a healthy life, whilst also maintaining the fact that life ain’t all fluffy clouds and rainbows. When she’s not writing or sitting on her arse scrolling through social media, she can be found running through muddy puddles, making lists of lists, having a good old moan, doing random Google searches and squatting like her life depends on it.

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Weddings can be stressful, the whole planning process itself can be so daunting. Sure, it’s very exciting, but it’s so daunting as well. Even if you’re opting for a unique wedding destination, it still can become tiring because you want to make sure that everything is just right.  So how can you escape this? How can you just temporarily get away from the stress of having to plan a wedding, work, and deal with everything else that life is throwing at you?

A wellness weekend of course! Wellness weekends are very similar to vacations, but the point is to just unwind. It’s like a spa visit that’s been extended. Just let your troubles melt away by spending time with your partner at one of these wonderful retreats or hotels. Here are some tips for planning it so you can make it happen.

Why Dedicate A Weekend To Wellness?

Sometimes in the hustle and bustle of life, we forget to take care of ourselves. Sure, you’re still eating, sleeping, and bathing, but taking care of yourself goes much further than that. It’s about rejuvenating your body. It’s about getting your mind to forget what problems you’ve dealt with. It’s also about being stress-free. Not just for you but your partner as well. Wellness is important and it’s another aspect to help.

Get To Planning

So there are multiple options when it comes to having a wellness-filled weekend with your partner. This could include visiting a relaxing retreat. These are very luxurious, and can include having spectacular views of mother nature (such as being next to a beach), and so much more. The idea of a retreat is very relaxing and romantic as well. Just keep in mind that these can be quite far from cities, so some planning needs to be taken into account.

A couple of other options could be staying at an all-inclusive resort, a 5-star hotel with a wellness area, opt into getting spa access at your local spa for one to two days, or just buying all the materials and creating a Spa Day at home. There are plenty of options to choose from based on your budget.

Think About The Activities

While it does depend on what you do or where you go for your romantic wellness weekend, you should also keep the activities in mind. Maybe you and your partner can learn the difference between Thai massage and Swedish massage by visiting your local masseuse. Other options can include just going to spas such as the sauna or pool and just doing some chit-chatting.  Just ask your partner what they’re wanting and think about what you’re wanting out of this wellness weekend. It helps to combine ideas to ensure that both of you get to relax.

Think About What You Eat

You are what you eat and during a wellness weekend, it’s strongly encouraged that you eat healthily. This can include smoothie shots such as celery juice, salads, and even healthy vegan products. Just allow yourself to feel healthy inside and out.

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When you’re a busy mom, it’s hard to make time for yourself. If you’re feeling rundown, neglected, or exhausted, it’s a sure sign that you need some self-care. While it’s easy to feel guilty about prioritizing your own needs when you’re a mom, it’s important to remember that enhancing your own wellbeing enables you to be a better parent. With this in mind, take a look at these five wellness tips for exhausted moms:

1. Take The Pressure Off

Whether you’re focusing on raising a family or combining being a mom with a professional career, there is no need to put yourself under an excessive amount of pressure. Differentiating between ‘must-do’ and ‘nice-to-do’ tasks will help you to realize that you don’t always need to get through everything on your schedule. If less urgent chores are overlooked for a day or two in lieu of taking some time out for yourself, the benefits certainly outweigh the costs.

2. Incorporate Some Exercise Into Your Week

When you’re feeling overtired, exercise might be the last thing you feel like doing. However, physical activity can actually boost your energy levels, improve your mood, and enhance your confidence. If you can’t face hitting the gym, try a home workout or a simple walk around the block. Taking an infant out in a stroller or going on a family bike ride is a great way to integrate regular exercise into your routine while spending quality time with your kids.

3. Rejuvenate Your Skin

Tiredness and exhaustion show up on the skin quickly, which is why you might notice dark circles under your eyes, dryness, or blemishes when you’re feeling rundown. Practicing a good skincare regime can help but it’s easy to overlook cleansing, toning, and polishing when you’re shattered at the end of the day.

To keep your skin looking great, book a facial treatment and reward yourself with a little time out from mom duties. With facials and cosmetic treatments aimed to improve your confidence, you’ll be surprised at the impact a little pampering can have on your self-esteem.

4. Prioritize Sleep

When you aren’t getting enough sleep, your physical, mental, and emotional well-being can suffer. While you might be only too aware of how important sleep is, your kids might not have the same idea! If your kids are keeping you up at night, prioritize fixing their sleep routine so that you can get some much-needed shut-eye. Whether you choose to co-sleep, sleep train, or work with a sleep consultant, getting your kids’ bedtime routine off to a fine art will give you the opportunity to relax in the evenings and wake up feeling refreshed.

5. Start Meal Prepping

Preparing and cooking a nutritious meal at the end of a hectic day can be challenging, but meal prepping drastically reduces the time it takes to eat healthily. When you end up consuming junk food or snacking instead of eating a full meal, it can zap your energy. With a homecooked, balanced meal ready to be popped into the microwave or thrown into the oven, you can optimize your nutritional intake and reduce the amount of time you spend in the kitchen.

Making Time For Yourself When You’re A Parent

Having a well-established support network can mean it’s easier for you to make time for yourself when you’re a parent. From friends and family to babysitters and au pairs, getting the help you need can transform your day-to-day routine. When you can incorporate self-care and wellness tips into your schedule, you can enhance your wellbeing, create a happier home, and feel more confident as a parent.

*collaborative post

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Wellness isn’t a static concept; it is constantly in flux. As experts release new research, as events change the way people relate to their health, and as western audiences discover new superfoods from around the globe, the wellness community takes note. In other words, the wellness industry does what it should – it evolves with the times.

Admittedly, this continuous state of flux sometimes makes it difficult for the average person to stay current. Wasn’t it just a couple of years ago that a thousand articles touted the benefits of quinoa? And what happened to the great “CBD boom” of 2020?

Luckily, this article makes it easy to stay up to date. Below, you’ll find three of the most dominant wellness trends of the past six months, broken into categories: food, lifestyle and fitness. From new ways of getting fit, to old forms of herbalism recently embraced in the West, these are the buzzed-about topics in wellness today. Expect to see more of these trends in the years to come.

Food: Functional Adaptogen Mushrooms

Here in the West, mushrooms used to belong on the dinner plate – period. However, elsewhere in the world, cultures have turned to fungi for millennia to treat a wide variety of ailments and boost overall health and wellbeing.

Recently, the influential vegan magazine VegNews declared mushrooms the hottest wellness trend in 2021, citing the ballooning popularity of functional adaptogen mushrooms (sales increased 20-40% between 2019 and 2020). For the unaware, functional adaptogen mushrooms are types of fungi that aid in health and wellbeing.

Some of the most popular functional mushrooms include chaga, lion’s mane and reishi. Each has distinct benefits ranging from mood-boosting to immune-boosting potential. You can find these mushrooms in easy-to-dose packets on the Rritual website. Or order them in bulk so you can dial in on your self-dose for maximum personal wellness.

Lifestyle: Rest As A Radical Concept

Not all trends are specific, nor are they commercial in nature. As Vogue correctly predicted in early 2021, the idea of rest as a potent form of self-care has gained ground this year.

Perhaps it’s a reaction to the “rise and grind” mentality of the wellness community in the past. It might be a response to new research on the benefits of rest in an increasingly busy world. Or maybe it’s a direct reaction to events of the past year-and-a-half – the pandemic, increased social unrest and the tireless fight by some for racial equality. Whatever the reason, it’s an easy trend to follow.

Fitness: Contactless Fitness Classes

Virtual fitness isn’t a new concept, but it certainly skyrocketed in popularity over the last year-and-a-half (for very obvious reasons). Still, as restrictions lift, some people are stating their preference for the contactless model.

For starters, virtual fitness can be more democratic, more accessible, allowing all people – regardless of their ability or social comfort – to exercise. Secondly, it centralizes instructors over gym companies, meaning your money goes directly to the fitness creators themselves. Finally, there’s a practical, universal reason contactless fitness is here to stay: It’s convenient.

How many of these hot wellness trends have you tried? Have you explored the benefits of chaga mushrooms, rested as an act of resistance, or sweated along with a digital fitness class? If not, there’s still plenty of time to try!

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The old saying goes, “If you don’t have your health, you don’t have anything.” This is particularly true for your mental wellness. Having good mental health is crucial to living a healthy, fulfilling life full of happiness. Here are four ways to help you stay healthy both emotionally and mentally.

1. Go On Vacation

Vacation is a great way to relieve stress and get away from the daily grind. There are a few simple steps to planning a great trip. First, you should narrow down the region you want to visit and the time of year that you want to travel. Next, pick a specific destination. Make sure that you book any accommodations far ahead of time so that you have someplace to stay on your trip. You may also want to research cruise deals and discounts on activities.

Additionally, consider any practical concerns that may arise while you are away. For example, you may want to hire someone to watch your pets while you are gone. Create a schedule for yourself so that you can experience all the sightseeing and activities you have in mind before the end of your trip. Finally, make sure you set aside some time to just relax. It can be tempting to fill every minute with activities when you are traveling, but remember that the entire point of vacation is to get away from the concerns of daily life and de-stress.

2. Try Mindfulness

Mindfulness is wonderful for your mental health. There are various ways to incorporate being mindful into your everyday life and one of the best is meditation. Focusing on your breathing can help with anxiety and keep you grounded in the present moment, rather than letting your mind wander to thoughts that worry you. In order to meditate, you should sit in a comfortable position and close your eyes. Breathe through your nose in a natural way. Focus your attention on your breath. If your thoughts wander, gently bring them back to your breathing.

You may want to do this at the beginning of the day for five or ten minutes to start and then work your way up to a longer period of time. You can bring mindfulness into the rest of your day by continually trying to focus on the present moment.

3. Take Care Of Your Physical Health

Exercising, eating right and making sure that you are at a healthy weight can have a very real impact on your mental health. Regular exercise helps reduce stress and improves your quality of sleep. Health experts recommend 150 minutes of activity each week. Focus on both aerobic and strength-building exercises. Make sure that you like whichever form of exercise you are participating in. You will be more likely to exercise regularly if you enjoy what you are doing.

In addition to exercise, you should commit to a healthy diet that contains fruit, vegetables, poultry, grains and fish. Avoid fast foods and sugary drinks. Finally, be sure to stay hydrated throughout the day and take a daily vitamin.

4. Deal With Stress In A Healthy Way

Nothing can be more detrimental to mental health than stress. Deal with your anxiety and stress in a way that is healthy. This is unique to each person, so there may be some trial and error as you figure out what works for you. Coping with stress might mean having a conversation with a good friend, laughing at a comedy special, having a dance party in the living room, writing in your journal, hanging out with your pet, or going for a brisk walk in the woods. Make sure that the stress-reducing activities you choose are things you enjoy and make you feel refreshed.

Staying mentally healthy is an important way that you can care for your well-being and ensure your future happiness. Trying just one or two of these tips can have a big impact. Start small and add just a few new habits to your life.

*collaborative post

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With summer fast approaching, it is even more important to stay hydrated throughout the day. Experts advise that we should be drinking at least eight glasses of water a day. But research conducted by OnePoll and Centers for Disease Control and Prevention, showed that the average American only drinks five glasses of water daily.

Fourdesire has recently relaunched its popular app Plant Nanny², aiming to help us improve our water drinking habits and remain hydrated while having a fun-filled experience. Launched in 2019, Plant Nanny² was named the Best App by Google Play in Taiwan, Hong Kong, Thailand, Indonesia, Italy and Spain the same year.

Your Own Personalized Water Intake Tracking Tool

Upon registration, you just need to input some personal information such as height, weight and activity levels. Plant Nanny² will then recommend the daily water intake and send alerts to remind you to drink water. By drinking, you also water the app’s plant. The more water you drink, the bigger the plant becomes. Once big enough, it can be planted in a greenhouse where you can grow even more exotic plants.

The objective is to drink the suggested volume of water every day. When you achieve that objective, the plant will look happy, which means that you are adequately hydrated. But if you somehow skip a drink, the plant will be sad and become depressed if not watered regularly.

The plants in the app just look adorable. You can now also subscribe to the new daily hydration plan, a premium version with bigger selection of super cute plants that allows customized dialogue pop-ups.

Fourdesire is offering all customers a seven-day trial to try out the premium version for free.

Plant Nanny² is available for download on Google Play and in the App Store. To learn more and download the Plant Nanny² app, please visit the following link:

https://plantnanny.app/

About Fourdesire

Fourdesire is a major digital design company based in Taiwan. Its goal is to bring together entertainment, design and technology. Fourdesire believes in the power of fun to solve problems in real life; the company’s playful apps allow users to address all kinds of practical concerns, such as physical health, mental well-being and financial literacy, in an engaging and interactive way.

Since its establishment in 2012, Fourdesire’s apps have a proven track record of success, with over 30 million downloads worldwide and recognition of their top-ranking apps by industry leaders. In 2014, the firm launched Walkr — Galaxy Adventure in Your Pocket and received the Best Game Award from the Apple App Store. This app focuses on making physical activities such as walking more enjoyable for users. In 2017, the app builder released Fortune City, a personal expense tracking app and another phenomenal success, named the Best App in Taiwan, South Korea, Hong Kong and Google Play Store, and the winner of the Red Dot Design Award in 2018. The company’s latest product is To-Do Adventure, launched in September 2020 — a task management app that transforms boring to-do lists into exciting adventures, helping users improve their productivity and time management skills.

Passionate about bringing more play into people’s everyday lives, Fourdesire continues to develop its range of innovative games and expand its international footprint.

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Did you know that women face different mental and physical health issues from men? They are more susceptible to depression, anxiety, obesity, and autoimmune diseases. Hormonal changes can trigger premenstrual dysphoric disorder, postpartum depression, or depression in menopause.

Also, women experience mental health conditions differently from men. In the event of depression, for example, women are likely to be sad, tired, and unmotivated. Men, on the other hand, may be angry and frustrated.

Unfortunately, about 29 million women in America experience mental health problems every year. Here are a few tips to protect your physical and mental wellness as a woman.

1. See A Women’s Health Specialist

Your OB/GYN is the gatekeeper of your health as a woman. They can help you detect issues and resolve them before they become problematic. Some diseases specifically affect women and your primary care doctor may be unable to help with them. Your OB/GYN promotes healthcare for women. They guide you through issues such as infertility, contraception, prenatal care, and childbirth. You can rely on them for:

• Breast exams
• Age-appropriate screening tests
• Pelvic exams
• Pap smear
• Mammography referrals
• Issues that relate to premature menopause
• Infertility problems

2. Physical Activity

Being physically active is good for your mental and physical health. When you exercise, your body releases mood-boosting endorphins. They promote relaxation and a general sense of wellbeing. Regular physical activity may lower your risk of depression, stress, and anxiety.

It has physical benefits as well. Exercise reduces your risk of obesity, heart disease, and high blood pressure. It makes it possible to achieve and maintain a healthy weight. Adult women are advised to get 150 minutes of moderate physical activity every week.

3. Diet

As the saying goes, you are what you eat. Your diet influences both your physical and mental wellness. Focus on what you are eating and how it is produced. The right food can empower you in all aspects of your life.

The best diet plans are big on whole foods, fruits, and vegetables. They provide you with enough calories but don’t go overboard. They are about your general well-being and not sacrifices.

Eating well boosts your immunity. It protects you from insulin sensitivity, high blood pressure, and heart disease. It can be good for your mental wellbeing as well. A good diet promotes clear thinking, a positive mood, and high energy levels.

4. Take Breaks

Most women have to juggle between their careers, social duties, and family. With so much to do, it is easy to be overwhelmed. Consider taking a break when you need it. Sometimes, it is the best thing you can do for yourself and your family.

Spend a few minutes of your day meditating or practicing yoga. These activities calm your mind and body. They promote a general sense of wellbeing.

Spending time with your family and friends is important as well. Companionship is great for any woman’s health. It promotes a sense of purpose and belonging, reduces stress, and makes it easy to cope with trauma.

In conclusion, there are lots of ways for women to promote their physical and mental wellness. The best tips include regular exercise, observing a proper diet, seeing a women’s health specialist when necessary, and taking breaks. Mental and physical health are related. Taking care of one promotes the other.

*collaborative post

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