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5 Simple changes you can make to improve your overall wellness


Managing your personal wellness can seem like a full time job. Well that's

because it is. To operate at a high level on a daily basis while also feeling 100% is

no easy task. Luckily we live in the age of accessible information and there are a

lot of simple tasks you can implement into your daily routine to improve your

wellness. These five routines can greatly impact your overall wellbeing


1. Morning sunlight exposure:

Getting yourself outdoors and exposed to the sun can greatly improve your

wellbeing. Getting adequate sun exposure can lead to better sleep, reduced stress,

stronger immune system, and even act as a natural antidepressant. Sunshine

modulates your circadian rhythm through signaling to your body when it's optimal

to increase or decrease your melatonin. When we are outside under the sun we are

often doing something that actively moves our body such as walking. Simple

actions like a walk under the sun can help our brain produce more endorphins

which are one of the “happiness chemicals” our brain naturally produces. With a

happy brain comes a happier life. One of the vital parts of a happy brain is

adequate vitamin D levels. Although we can get these from a multivitamin there is

no substitute for actual sun exposure. Proper levels of essential vitamins will

strengthen our immune system leaving us less prone to illness and infection. When


you add all these benefits up you can see how they help fight off symptoms of

depression that often stem from diet, and daily routine. Getting sun exposure can

greatly benefit your brain's ability to stay healthy and avoid depression


2. Limit light exposure between 11pm-4am:


It's no secret that many of us spend hours on our screens. Whether it be a mobile

device, or our TV at home, the average human spends 8.5 hours on a screen daily.

That’s over a third of your day. Although some of this time is essential to work,

family life and commuting, we often soak up a few extra hours scrolling social

media. Although there is no problem doing your daily social media check-ins you

should avoid doing them before bed. Blue light exposure between the hours of

11pm and 4am has been shown to affect memory and learning capacity in the day

ahead. If possible, leave your phone in an area away from your bed and give

yourself an hour of screen free time prior to falling asleep. You may notice how

this simple habit can help you fall asleep faster, get better sleep and wake up with

more energy.


3. 200 minutes of moderate cardiovascular training a week


Everyone wants to have strong cardiovascular health but very few of us love to

train cardio on a weekly basis. It makes sense, running is no easy task but it is

essential to our health especially as we age. Research has shown that getting

around 200 minutes of moderately intensive cardiovascular exercise can greatly

improve our health. Whether your goals are weight based, speed based or maybe

friendly competition based, cardio can lead to many health benefits.

Often when people think of cardio they think of hot cement, running up hills

and sweating through their shirts. This doesn’t always have to be the case. Believe

it or not you can make cardio fun. Taking the dog for a speed walk, or running

stadium stairs, or challenging your friend to a one mile run. All of these activities

can jumpstart your willingness to start a cardio routine.


4. Eating a clean diet with limited sugar

We all know that eating our fruits and veggies can help us maintain our

health but there is more to it than that. Eating a healthy diet requires adequate

hydration, balanced meals, organic meats, limiting sugar, eating healthy carbs and

many other habits. It may seem overwhelming but it has massive long term and

short term benefits. Anyone looking to improve their wellness should start with

their diet. What you consume greatly affects how you function on a daily basis.

If you want to start small, start by substituting your bag of chips for a bag of

almonds, or eating a bowl of blueberries rather than a bowl of ice cream. Simple

changes like these can greatly impact our diet. Start by increasing the fruit and

vegetables in your daily meals, avoid cheap processed foods, and always buy

organic free range meats. Doing these three steps will undoubtedly change your

diet for the better. It has been said before that our gut is the second brain, some

even argue it is the primary brain as a healthy gut will create a healthy brain. To

achieve wellness in your mind you must achieve wellness in your diet.