I’ve been fascinated with optimizing my health for many years. Like many teenage girls, I battled with disordered eating, obsessively counting calories, planning my life around my diet, pushing my body to its physical limits in the gym, and feeling exhausted from the pressure of keeping up such a regimented regime. Eventually, with my body and mind at their breaking point, I gave up on the whole endeavor entirely. What was the point of this if I felt worse day by day?
After some time eating whatever I wanted and barely moving my body, I began to crave healthier foods and movement. I evolved from a place of scrutinizing nutrition labels and counting every calorie to reading ingredient lists, ensuring I was feeding my body mostly wholesome foods. I went from two-a-day HIIT classes to long walks in the park. I also (and this is KEY) went from fearing a mere bite of a sweet treat to enjoying all foods in moderation. Mental and physical wellness are not about limitation. The point is to feel your best, so you can have the best life possible. In the years since my focus shifted from dieting to well-being, I’ve developed a fantastic cadre of practices and products that have improved my mental, physical and all-around health. I hope that this list will help you on your wellness journey. It’s nowhere near the end-all and be-all of wellness, but it’s a solid start.
This is #1 because it completely shifted the way I approach food. I love to eat, and food is meant to be enjoyed. But at a biological level, it’s also meant to nourish your body. If every single food-like product in your pantry comes with a laundry list of unpronounceable, unidentifiable ingredients, you’re probably in the standard American kitchen. Food manufacturers in the US have engineered substances that have addictive qualities: enough sugar and salt to keep you coming back for more. Ironically, foods labeled “diet foods” are some of the worst offenders. Low-calorie this, low-carb that, but what is really in these products? Once you start reading ingredient lists, you’ll realize how overproduced most American food-like substances truly are. It can be overwhelming at first, but focusing on fruits, vegetables, nuts, seeds, legumes, and organic protein sources is a great start. An avocado doesn’t have an ingredient label, but it is surely more nutritious than a pre-packaged snack.
Thank you, Tinx, for giving us the Rich Mom Walk. Sure, I liked to get out and walk before discovering Tinx on social media, but her satirical “Rich Mom Walk” content emphasizes the luxury and pleasure of a long walk for exercise (something she supposes rich moms would do). This is your me-time. It’s 30 minutes or longer to get outdoors, breathe in the fresh air, move your body, and relax your mind. It’s not flailing your body up and down in arduous burpees until the room is spinning. Don’t get me wrong, HIIT training certainly has its merits, but it’s best in bite-size quantities, whereas your RMW can be your daily space for physical and mental wellbeing.
We’ve all heard it before. This will cause cancer, that will cause cancer. It seems like there are chemicals in everything, and it’s an insurmountable feat to live a completely natural lifestyle. Plastic is absolutely everywhere. Instead of feeling defeated, select a few changes and start small. I highly recommend using glass food storage containers and silicone Stasher bags at home. This will allow you to heat your containers without concerns of plastic leaching into your food. Plus, washable Stasher bags save tons of plastic bag waste. This is a small change that will help lead to more small changes.
Whether rising body temperature in a Sauna or lowering it an ice bath, these are great supplements for overall health. Saunas can help reduce aches and pains, increase blood flow and some evidence shows it can improve heart health. There are dry heat, wet heat, and light therapy saunas, all with varying health benefits. In addition to heat therapy, ice baths have become increasingly popular. Cold therapy has an incredible effect on the central nervous system. It has been shown to improve focus and mental health. If you can’t access an ice bath, an ice-cold shower will also impart some benefits. As always, be sure to do your own research and consult your physician before regularly using these hot and cold therapies.
To be completely frank, spirulina is not my favorite flavor. In fact, it doesn’t come close. But, this blue-green algae powder is a dense source of nutrients. Adding spirulina to a smoothie can help mask the intensity of the flavor and add a fantastic boost of vitamins and minerals to your day. Other powders I love include camu-camu, which is a fruit rich in vitamin C, and acai berry powder, which is also chock-full of antioxidants. Add these to your morning smoothie for lots of nutrients and a healthy kick start to your day.
I love coffee. The smell of coffee wafting through the apartment is the only thing that pulls me out of a cozy slumber. As a coffee-lover, I’m always looking for the best milk to accompany my warm beverage. For digestive reasons, I try to avoid dairy as much as possible, and so I’ve been on the hunt on the best non-dairy milk for some time. If a nut or plant can be milked, I’ve tried it. Almond, walnut, soy, oat – you name it. Each has its merits, but I find cashew to be the creamiest and most delicious. Plus, it is the easiest to make at home, which saves a few dollars for more coffee! To make homemade cashew milk, I combine one cup of raw cashews with a few cups of water and let it sit overnight. In the morning, drain the cashews and pour them into a (very strong) blender. Add three to four cups of water and a dash of cinnamon or vanilla if you like those flavors. If you like your milk a little sweet, add a couple of pitted dates. Then blend on high for one minute, and voila! You have a fantastic nut milk that will last about 5 days.
Melissa Wood is a pilates instructor with a massive following and a user-friendly app with some of the best at-home workouts around. Her positive energy, engaging guidance, and diverse workouts will have you coming back everyday for more. She advocates for using what you have to move your body – whether that be a band, ball, ankle weights, or just your own body weight. Her workouts range from 10 to 40 minutes, with most falling in the 15 to 30 minute range. These bite-sized sessions can be squeezed into any schedule and encourage you to always make time for a workout, even on the craziest of days. This mentality of “a little is better than nothing” can be hard to grasp if you only consider 90 minutes in the gym a proper session. Once you’ve adjusted, this style of exercise can keep you moving everyday and feeling physically and mentally strong.
If you’d like to make some healthy lifestyle switches, but are overwhelmed by the immensity of it, podcasts by experts like Dr. Mark Hyman or Dr. Andrew Huberman are a great place to learn. Dr. Hyman is a functional medicine doctor at the Cleveland Clinic and a #1 NYT bestselling author with decades of experience, who imparts his own knowledge and interviews experts across many fields on his podcast, The Doctor’s Farmacy. Dr. Huberman is a neuroscientist and professor at Stanford University. On his podcast, Huberman Lab, Dr. Huberman focuses on the brain, nervous system, and its role in overall health. Another favorite podcast is The Skinny Confidential hosted by Lauryn and Michael Bosstick. While it involves entertainment, business, and lifestyle conversations, Lauryn asks fantastic questions to understand how leaders in their respective fields have achieved their successes. Some podcasts are health-specific; others involve daily routines and lifestyle.
This is a tough practice to start for MOST people, so don’t feel defeated if your first few attempts end in frustration. It is a challenge to focus and tame the busy mind. But it is well worth the effort. I suggest starting with a 5 minute practice every morning. When first starting out, I highly recommend using guided meditation. Some of my favorites are in the Melissa Wood Health app and the Meditations by Asiya podcast. The best advice is that when stray thoughts distract you (and they will), do not be harsh on yourself. Just refocus. Soon, your mind will stray less and it strengthens with practice.
Like dental floss, sunblock is something we all know we should use daily but many of us fall far short. Lathering up may not seem necessary on a cloudy day or winter indoors, but I guarantee you, the sun is far more pervasive than you think. Whether for vanity (dark spots and wrinkles be gone) or health (warding off skin cancer) sunblock is a daily necessity for anyone who is not locked in a basement with no windows. Thick waterproof varieties can be great for a long day at the beach, but also invest in a delicate, non-comedogenic variety like this La Roche-Posay bottle for daily use under makeup or on its own. Remember sunblock should always be the last step of your morning skincare routine!
I must confess, I bought a Theragun for my partner one Christmas, but after trying it myself, we now share custody. I just can’t get enough of the powerful percussion therapy. It’s fantastic for DOMS (delayed onset muscle soreness) after a tough workout. It’s been a lifesaver for my chronically achy neck and shoulders. We’ve even considered buying the travel size for vacation. Some people miss their pets, we miss our Theragun.
So you’re eating lots of fruits and veggies, taking your daily vitamins, exercising regularly, but also using highly toxic chemical cleaning products? I’ve been there. I love a clean home, and for a while, I didn’t want to consider what the chemicals I regularly touched and breathed in were doing to my body. Then, I had a health scare and became more focused on reducing toxic exposure. There are lots of effective natural cleaning products, but my favorite is Branch Basics. Their multipurpose concentrate is so versatile, and their oxygen booster is by far the best stain remover I’ve ever used. I mean, from ketchup to blood, grease and anything you can imagine – this stuff gets it out. Combine a little oxygen boost with a splash of soda water, and you’re sure to get out the toughest stains.
Your sexual health is an important part of your physical and mental health. Using condoms is essential for preventing STDs and unwanted pregnancies, but the chemicals used in most mainstream condoms can be harsh and disruptive to your body’s natural flora. Organic condom brands like Sustain are made of plant-based ingredients that help maintain the natural vaginal microbiome.
Wake up. Coffee. Ice roll. That’s how integrated The Skinny Confidential Ice Roller has been integrated into my daily routine. The device, stored in the freezer, is meant to roll across the face, reducing puffiness and invigorating facial muscles. It’s a fantastic facial pick-me-up alongside a warm cup of joe. If you’re not ready to splurge on an ice roller, a cheaper jade roller stored in the freezer will also feel great.
Yes, this is weirdly specific. I’m a fanatic for oral hygiene and truly enjoy daily flossing. I know this puts me in the minority, but if you wish you could muster more excitement for your floss, I implore you to try Cocofloss. With its variety of fun colors and flavors and a unique texture that truly cleans between every tooth, you’ll have a first class ticket on the oral hygiene train.
My aforementioned achy neck and shoulders are unfortunately accompanied by a side of migraines. Acupuncture has rescued me from week-long migraine bouts and released tension throughout my body. But the treatment has benefits far beyond headaches. It’s also said to help improve anxiety, chronic pain, insomnia, nausea, and a plethora of other ailments. Of course, everyone is different, and what works for one may not work for another, but this is a solid holistic option to have in your arsenal for a variety of health issues.
The Oura Ring is the most advanced sleep tracker on the market. It is worn on your finger and measures your blood oxygen levels, among other things, to determine the quality of your sleep. To be fully transparent, I do not have an Oura Ring, as getting sound sleep has never been something I’ve struggled with, but it comes highly recommended from some of my favorite functional medicine doctors. If you are someone who struggles with sleep this could be worth considering.