Honor your hunger and eat mindfully: Hunger is a powerful, evolutionary tool that lets us know when it’s time to eat. Listen to your body and don’t ignore those hunger pains. With that being said, choose your fuel carefully and ensure you are eating whole foods, lean or plant-based proteins, fruits, vegetables, nuts, seeds, and other food items that offer your body quality nutrients. When you’re eating all of these delicious and fresh foods, eat mindfully. Really focus on the tastes, smells, and aromas. In fact, Ayurvedic principles suggest that meal times be saved only for eating. This should not be a time when you're working at your desk, scrolling through social media, reading a book or watching TV. Even though these things don’t seem that bad, they are intrusive to the mind and can unintentionally increase the amount you’re consuming. If anything, simply talk with others while you're eating with your family or with friends, but if you’re eating alone, simply enjoy the flavors of the dish and let your mind be your companion. This will help you slow down your eating and foster better digestion. 

Hydrate: Even a minimal amount of dehydration can make you feel tired, lethargic, and groggy. Dehydration has a significant negative impact on cognitive functioning. If we are dehydrated, our bodies won't be able to get enough tryptophan into your brain to convert to serotonin. Dehydration also depletes other amino acids in your brain resulting in anxiety, dejection, irritability, and inadequacy. More and more research is showing a correlation between dehydration and depression. Let your thirst be your guide, and if you rarely feel thirsty, let your urine be your guide. If your urine is mostly clear, you’re on the right track. If it’s orange or dark yellow, or even slightly yellow, you need to increase your water intake. Another guideline people use in terms of water intake is to drink between half an ounce and an ounce of water for each pound you weigh. For instance, if you weigh 150 pounds, you should drink between 75 and 150 ounces of water per day. Our bodies are made up of 75 percent water, so it’s no wonder we need to be well hydrated to feel our best. 

Sleep: Sleep is an essential bodily function. It allows our minds and bodies to rest and recharge, leaving a person alert and refreshed to start the day. Adequate sleep also boosts immunity and helps ward off diseases. Without enough sleep, our brains cannot function properly and will struggle to concentrate, process information, and formulate memories. Sleep is a complex physical process that we shouldn’t play around with. Other countries honor sleep whereas many Americans see it as a waste of time, an interference to the hustle and bustle of our culture. Studies have shown that chronic lack of sleep or poor quality sleep increases the risk of cardiovascular disease, high blood pressure, obesity, depression, anxiety, and diabetes. Adults need between seven and nine hours of sleep each night, while children and teens need more significant amounts, depending on age. If you have trouble sleeping, ensure you have a solid nighttime routine of winding down and getting off screens. Also, sleeping a very dark, cool room is helpful for sound sleep. Many people these days also listen to pink noise or other meditation music to help them drift off to sleep. 

Limit caffeine and alcohol: One is an upper and one is a downer. Both are highly addictive and both should be consumed with caution and in moderation. Caffeine does not have the long-term consequences as alcohol, but beverages like coffee and soda can affect you on a daily basis if you rely on them for energy. Similarly, alcohol should not be relied upon to relax or to fall asleep. In fact, contrary to common belief, alcohol is not a sleep aid. It may help you fall asleep at first but then it greatly impacts the REM stage, causing you to awake in the night frequently or wake up in the morning not feeling well rested. If your goal is to tap into natural sources of energy and fuel, limit or eliminate caffeine and alcohol. 

Remember that supplements are supplemental: Flashy marketing tactics have made many feel that supplements can do the same thing as their natural counterparts, but that is not true. The ‘food as medicine’ belief is ancient and time-tested. Whole foods offer three benefits not found in supplements: greater nutrition, essential fiber, and protective substances. If we are eating a variety of healthy foods, there aren’t many supplements we need. Probiotics are a great supplement because many factors in modern society can decrease the probiotics in our gut. If you are a vegan, be sure to consume a B12 supplement because you may not get enough if you’re not eating animal products. Lastly, many people are low in vitamin D, which can greatly affect one’s mood, so this is also a supplement many choose to take. Individually, we may need other supplements and these can be decided upon in collaboration with your health care provider. 

Move your body: Exercise does more than help you lose weight and stay fit.  Did you know that exercise improves a child’s school grades by 10 to 15 percent and people who are active at work increase their productivity by 15 percent? Further, exercise boosts mood and concentration. The human body is designed to move in all types of ways and directions. Movement gives us strong bones, physical strength, healthy joints, good circulation, heightened cardiovascular function, coordination, reflex reactivity, improved learning and concentration, and much more. It’s been said that sitting is the new smoking, so do your body a favor and move. 

Connect with others: A study conducted by the journal, Science, found that lack of human connection can be more harmful to your health than obesity, smoking, and high blood pressure. Studies of humans and animals suggested that social isolation is a major risk factor for mortality from widely varying causes. Put simply, we’re social beings and if we don’t socialize, we will most likely get sick or die sooner. Talking, connecting, laughing, sharing and bonding can lower your risk of anxiety and depression, increase happiness and self-esteem, and so much more. Sometimes we think it’s easier and less complicated to stay isolated at home. The pandemic exacerbates this mentality, but it’s time we get back out there in pre-pandemic levels so we can bond and connect like human beings are meant to do. 

Get outside: It’s only been relatively recently in the history of the human specieic that we stay inside more than outside. We are meant to be one with nature. Not only nature is relaxing and beautiful, but predictability is comforting to us. Moon cycles, seasons, the way the birds come back year after year and wildflowers bloom right on time. All these things offer us an intense sense of safety and security. Further, a mere 10-15 minutes in teh sun will offer enough vitamin D to boost our mood. Additionally, the simplicity of nature helps combat the overstimulation of our everyday existence. In nature there are no texts, emails, or social media feeds. There is only us and Mother Earth. 

Breathe deeply: Something as simple as deep breathing can drastically improve your health. Taking a few moments to mindfully inhale and exhale several times throughout the day can decrease stress, relax your mind and body, and help you sleep more soundly. Additionally, deep breathing serves as a natural painkiller, improves blood flow, calms anxiety, improves immunity, increases energy, improves posture, reduces inflammation, detoxifies the body, and improves digestion. Remember you don’t need lengthy meditation sessions to see these benefits. A handful of daily sessions of ten deep breaths will do the trick. 

We’re on this planet to make an impact in some way, but how can we truly make a difference if we don’t feel well? Following these eight steps is a great way to get started on your journey to true wellness. The best part is all of these suggestions are within your control, so what are you waiting for?