CALIFORNIA POSITIVE
By California Broker Magazine
The month of August was established as National Wellness Month by Live Love Spa in 2018, as a time to foster community, connection, and commerce in the wellness industry. This month is the perfect time to encourage the people in your life—and yourself—to prioritize self-care and build healthy daily routines. To make the most of National Wellness Month, we put together some ways you can improve your wellbeing.
Get Outside
Studies prove that spending time in a green space or natural environment helps reduce psychological stress. Even 20 minutes spent in an area that evokes nature can substantially reduce cortisol (stress hormone) levels.
Start by adding a morning or evening walk to your daily routine, creating a new healthy habit to get more steps and take in your surroundings. If you feel inclined, jog for part of your walk for an extra release of endorphins.
Other outdoor hobbies to consider include hiking, birdwatching, biking, swimming, tai chi, and outdoor yoga. All of these activities can be beneficial for lowering stress and connecting with nature.
Listen to a Meditation Podcast
There are many meditation-focused podcast shows that can be great sources for improving your wellbeing. Try listening to them during your morning or evening commute, or during a walk or jog. A few options include:
- “Feel Better, Live More” – In this podcast, hear stories from leading health experts and exciting personalities who offer easy health life-hacks, expert advice, and debunk common health myths. Hosted by Dr. Chatterjee, this podcast aims to inspire, empower, and transform the way we feel. When we are healthier, we are happier because when we feel better, we live more.
- “On Purpose with Jay Shetty” – Hosted by bestselling author and former monk Jay Shetty, this show features candid conversations with influential voices—from celebrities to wellness experts—to help listeners live healthier, happier, and more healed lives.
- “OMMM: Our Museum Mindfulness Meditation” – This new meditation podcast focuses on creating mindful interactions with artwork from the Getty Museum collection. Hosted by gallery educator Lilit Sadoyan, OMMM is a space for listeners to recover and reflect in a busy world. Episodes guide listeners in a breathing exercise and meditation and provide insights about featured artworks.
- “10% Happier” – Hosted by veteran journalist and best-selling author, Dan Harris, this podcast is a self-help show for smart people. World-class insights and practices from experts in modern science and ancient wisdom.
- “A Zen Mind” – Created and hosted by Jo Rose, this podcast offers guided meditations that are a gentle space for you to turn inward, release what no longer serves you, and reconnect with your truest self. Slow down, breathe deeply, and realign with clarity, wisdom, and peace.
Six Ways to Ease You into National Wellness Month
Reduce Screen Time
Screens have become an integral part of our personal and professional lives. From smartphones to computers to TVs, we are constantly surrounded by digital devices.
Justin Kei, M.D., outpatient medical director for behavioral health at Hackensack University Medical Center, finds that prolonged screen time can lead to various mental health challenges and worsen existing diagnoses, including depression, anxiety, and post-traumatic stress disorder.
Limiting screen time can have numerous health benefits, including improved sleep, enhanced focus, better in-person encounters, and boosted mental health. To help limit screen time, consider the following:
- Limiting screen time to set hours of the day
- Designating device-free zones
- Establishing a daily routine
- Using app settings on your smartphone to monitor usage
- Participating in screen-free activities, like reading, exercise, and face-to-face interactions
- Separating work and personal screen time
Improve Your Sleep
Getting a good night’s sleep is vital to improving your wellbeing. Below are several ways to focus on improving your sleep during National Wellness Month:
- Maintain a strict sleeping schedule. Try to go to bed and wake up at the exact same time every single day, including on weekends. This consistency reinforces your body’s natural circadian rhythm, making it easier to fall asleep and wake up naturally.
- Optimize your sleep environment. Make your bedroom a sleeping sanctuary by keeping it cool (typically between 60 to 67°F), dark, and quiet. Cooler room temperatures mimic the body’s natural temperature drop that occurs during rest, preventing nighttime awakenings.
- Create a “wind-down” routine. Establish a relaxing pre-bedtime ritual to signal to your brain when it is time to rest. Activities like reading a physical book, taking a warm bath, practicing gentle stretching, or listening to calming music or a sleep sound machine can help reduce stress.
- Cut off stimulating things like screens, alcohol, and caffeine. As noted earlier, put away your phone, tablet, and TVs at least an hour before bed, as their blue light suppresses melatonin. Avoid coffee, energy drinks, and alcohol four to six hours before bed, as they severely disrupt sleep architecture. Do not eat heavy or large meals within two or three hours before sleeping to avoid indigestion and elevated body temperature.
- Exercise. Regular physical activity significantly improves sleep quality, but be sure to finish your workouts at least a few hours before you plan to go to sleep.
- Sun exposure. It is also important to get daily sun exposure. Physical activity and natural light exposure are crucial for sleep regulation: Soak in natural sunlight first thing in the morning. It stops melatonin production and kick-starts your wake cycle.
“Limiting screen time can have numerous health benefits, including improved sleep, enhanced focus, better in-person encounters, and boosted mental health.”
Focus on Nutrition
Nutrition affects mental health by altering brain chemistry, inflammation levels, and gut bacteria. Nutrient-dense foods provide the building blocks for mood-regulating neurotransmitters like serotonin. Conversely, highly processed diets and sugar cause blood sugar spikes and crashes, which trigger irritability, fatigue, and worsened anxiety or depression. Here are six ways to improve your diet this month:
- Add color to your plate. Challenge yourself to add a piece of fruit or a vegetable at every meal or snack you eat.
- Change your breads and pastas to whole grain options. Oatmeal, whole wheat bread, whole wheat pasta, or wheat crackers are good choices.
- Add unsalted nuts as a snack or to salads. Try almonds, walnuts, and pistachios.
- Make one vegetarian dinner a week. Try substituting beans as your protein source!
- Decrease your sugar intake. Limit soda and desserts to occasional treats.
- Give fish a try! Experiment with salmon, sardines, or anchovies to increase omega-3 fatty acids.
Treat Yourself to a Massage
One final way to improve your wellbeing this month is to get a massage. Massages reduce stress hormones like cortisol and increase “feel good” neurotransmitters like serotonin and dopamine. They can relax your mood and reduce feelings of stress or anxiety while increasing confidence. If you experience depression, stress, or anxiety, a massage might be a great addition to your routine.
In conclusion, National Wellness Month can be a great time to take a look at your overall wellbeing and consider adopting new habits into your routine during this month and, perhaps, these habits will become regular habits throughout the year.