20 Wellness Ideas for the New Year!

What a topsy turvy couple of years it's been. I'm feeling hopeful that 2022 is going to be a good year. Maybe it's wishful thinking but my gut tells me I'm onto something and that things are going to change for the better. It's been interesting to see so many positive things come from this trying time, but I know so many people have suffered greatly. 

If you are struggling, know that you have light and love being sent your way. 

Today's wellness ideas are meant to be a list of simple and easy things to incorporate into your daily life to help with your overall well-being. They cover the physical, emotional, and spiritual aspects of your life, which I believe make up holistic wellness. I don't do all of these every day, but I do incorporate most of them each week. I find when I do, I'm better able to help those around me and show up for my life as the best version of myself. 

I encourage you to try a few of these out! They are meant to be attainable, not overwhelming. Try a few new ones each week and see what suits you. And as always, I'd love to hear what you discover.
 

20 Wellness Ideas for 2022

1. Daily meditation: Even just five minutes can change your life. If you prefer being guided, try the Calm app—it's my favorite and they've got something for everybody.

2. Journaling: I go in and out of journaling but I'm glad every time I do. With a broken bone in my right hand this past year, I started something new... I call it Journal Speak, and it's been the best thing for me. I simply open an email on my phone, hit the microphone button, and talk/write in a stream-of-conscious. Then I delete it. It's been incredibly healing, and has helped me in ways I didn't expect.

3. Vagus-nerve stimulation: I wrote a blog about this here (read it here)—it's your golden ticket to getting out of fight-or-flight mode.

4. Water: This one always makes the list, because we all need more water for flushing out toxins, hydrating your skin, balancing electrolytes, normalizing blood pressure (I could go on, but you get it).

5. Sleep: Supports immune, neurological, and hormonal function, and helps balance the microbial diversity in the gastrointestinal tract. Sleep is one of our most critical (and natural) forms of detoxification, and it's one of the biggest factors I’ve found to be clinically relevant in weight-loss resistance. Shoot for those oft talked about 8 hours.

6. Walk daily: For all the reasons! For me, it's the time when my biggest ideas show up and I reconnect with the physical world.

7. Weight train: Feeling passionate about this one these days, especially as I'm now menopausal. Women lose bone density as estrogen levels drop, so pulling on those muscles will help keep them strong.

8. Yoga & Pilates: Always a favorite way to gain muscle, flexibility, and equanimity without pounding on those joints.

9. Morning intention setting: What can I say...my day is ALWAYS better when I do this. It improves how my day goes. Before you get out of bed, simply spend a couple minutes envisioning how you want your day to go and how you want to feel. It's powerful.

10. Cancel negative brain chatter: This is big. Research done by Dr. Andrew Newberg and Mark Waldman show that concentrating or meditating on positive thoughts, feelings, and outcomes can be more powerful than any drug in the world. When you hear negative self-talk, say, “cancel, cancel,” followed by a positive comment to condition yourself to speak positively.

11. More veggies from the Brassica family: Leafy greens, particularly those in the Brassicaceae family (which includes broccoli, cabbages, kale, Brussels sprouts, cauliflower, and collards), are especially important allies for hormone health. Researchers have found that a diet inclusive of dark leafy greens defends the body against experiencing cellular damage. Here are a few recipe ideas to get you going.

12. Pre- and pro-biotics: Read all about why gut health is of utmost importance here. Prebiotics are non-digestible fiber compounds that are degraded by gut microbiota and they help feed our good flora. Foods include garlic, leeks, jicama, asparagus, underripe bananas, onions, and chicory root. There are great supplements you can use (a fave of mine is Klaire BiotaGen, but you can also use Inulin powder). If you'd like 20% off any supplement, sign up for my dispensary here.

13. Plant based food for gut health: Veggies, fruits, seeds, nuts, beans, whole grains...these are all great for your microbiome. Eat more of these. Full stop.

14. Be bored: I think about this a lot. My generation got BORED. My kids' generation doesn't. Being bored has made me get more creative, come up with big ideas, and try things I haven't done before. Suggestion: get off your digital for one day a week. What would that be like?

15. Podcasts: So much good content, but honestly, find ones that make you a better version of yourself, or laugh: something that adds value. Good medicine.

16. Get quiet and check in with your body: We live life so fast these days, we don't take the time to listen to the deeper messages. Want to be the healthiest version of you? Listen in. Get honest. Reach out if you feel you're ready to get to the root cause of your health challenge.

17. Keep your blood sugar balanced: Fat, fiber, and protein at each meal does the trick. This will give you balanced energy and weight (among so many other things!). Read about this and how you can reset your metabolism here.

18. Morning elixir or smoothie: This is one I never miss. I make a smoothie with healthy fat, protein, and fiber and superfoods almost daily. I also love elixirs. My new fave is Host Defense Mycobrew Coffee. I add a dash of cinnamon, monkfruit sweetener, and steamed oat milk. YUM. And, here's another idea.

19. Epsom salt bath: This is fabulous for absorbing more magnesium (which most of us need), detoxifying, and for utter relaxation.

20. Use a diffuser: I love essential oils. Aromatic oils really do help with so many things. Lavender for anxiety support and relaxation (there's good research on this!), eucalyptus for nasal decongestion (and it smells good), or peppermint for digestion and headaches, clary sage for hormone balancing. Or simply diffuse a scent you love for all the feels.

Here's to a most wonderful new year. I'm incredibly grateful for you and look forward to more connection with you very soon.
XOXO,
Steph