August is National Wellness Month, a time we can all use to recenter and ground ourselves in a commitment to overall well-being.
We can use this time to embrace new stress-reducing practices, healthful eating & exercise habits, and patterns of self-care. Importantly, this time can serve as a fresh reset before we head into the often hectic fall season.
Thinking of starting, or revamping, your wellness routine? You’re in good company. According to a 2022 McKinsey study, approximately 50% of US consumers report wellness as a top priority, up from 42% in 2020. When starting any new habit, or embracing behavior change, remember to start small! Making small and gradual changes over time, rather than large and abrupt changes, can add up to substantial health benefits over time.
As you set out to embark on your self-care practices this August, we’ve curated seamless tips to help you optimize your health & well-being journey. Ready to get started? Find out more below.👇
1. Embrace a daily walking routine.
It has been well established that routine walking can improve individual facets of health as well as overall health & well-being. For maximum health benefits, aim to walk briskly (at least 2.5 miles per hour) for 30 minutes a day, 5 days per week. Start small if you need to – begin with a walking cadence that feels comfortable for you – and add 5 minute increments to your walking routine as you’re able to.
2. Schedule an annual wellness visit.
The fall season serves as one of the many reminders that the end of the year is rapidly approaching. It is also the perfect time to be seen for an annual wellness visit with a healthcare professional before the end of 2024, if you haven’t already done so. The annual wellness visit can help you remain up-to-date with your preventative screenings and immunizations, health education, and can also serve as an optimal time for you to discuss with your healthcare team any health concerns you may be experiencing.
3. Enjoy a mocktail!
In the beverage market, there is increasing popularity in the consumption of non-alcoholic beverages, or “mocktails”. And, for good reason! Mocktails can have many benefits over alcohol-containing beverages, including hydration, cost-effectiveness, and fewer calories. Mocktails can also serve as the perfect opportunity to sneak in additional nutrients – such as whole fruits – into your daily eating/drinking patterns. If you like a bit of sweetness to your mocktail, add a splash or two of real fruit juice for just a touch of sweetness.
4. Commit to engaging in at least one activity that enhances your mental health.
Our mental health is a central tenet of our overall health & well-being. Optimizing our mental health can help to improve cognitive function, mood, energy levels, and support our physical health as well. Aim to engage in one practice this month that enhances your mental health. Examples include journaling, walking, catching up with friends, yoga, date night, art, mindfulness, cooking, and many more!
5. Sleep.
In summer, while a relaxing and rejuvenating time, we often say goodbye to many of the routines and habits we practice throughout the year, including those which impact our sleep. As we enter the fall season, we can recommit to the practices that support optimal sleep. Sleeping at the same time each night, reducing caffeine and alcohol intake, and minimizing screen time are some of the many practices that can support optimal sleep.
References:
Callaghan S, Lösch M, Medalsy J, Pione A, Teichner W. Still feeling good: The US wellness market continues to boom. McKinsey. Published September 19,2022. Accessed August 10, 2024. https://www.mckinsey.com/industries/consumer-packaged-goods/our-insights/still-feeling-good-the-us-wellness-market-continues-to-boom#/download
American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association. Accessed August 10, 2024. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
Dabkowski J. Mocktails – Alcohol Free, but Does That Make Them Healthy? Houston Methodist. Published February 22, 2024. Accessed August 10, 2024. https://www.houstonmethodist.org/blog/articles/2024/feb/mocktails-alcohol-free-but-does-that-make-them-healthy/
Suni E, Cotliar D. How to Fix Your Sleep Schedule. Sleep Foundation. Updated December 8, 2023. Accessed August 10, 2024. https://www.sleepfoundation.org/sleep-hygiene/how-to-reset-your-sleep-routine
The medical content in this article has been reviewed by Karla Loken, DO, OBGYN, FACOOG for accuracy.