Creating a wellness routine is not just about eating right or working out; it's a holistic approach to life that can help you feel energized, focused, and healthy. By incorporating various elements into your daily routine, you can cultivate a sense of well-being that extends beyond physical health. Sarah Tisch, RNC and BIÂN yoga instructor, shares a recommended wellness routine that can help you stay on track and feel your best.

Morning Rituals to Start Your Day Right

First things first, rehydrate your body. As soon as you wake up, drink two glasses of water with electrolytes to jumpstart your day. This simple act can help maintain an optimal level of hydration throughout the day, keeping you refreshed and energized.

Next, consider incorporating cold exposure into your morning routine. Taking a 3-5 minute cold shower may sound intimidating, but it can provide an early cortisol spike and release of catecholamines. This can help you feel revitalized and energized, ready to tackle the day ahead.

Within one hour of waking, make an effort to view the morning sunlight. Exposure to natural light can help regulate your circadian rhythms and promote a natural wake-up process. Try enjoying a brisk walk in nature, either with a furry friend or solo while catching up on a podcast. This can invigorate both your body and mind.

While many of us rely on our morning cup of coffee to kickstart the day, try to delay caffeine consumption for 90-120 minutes after waking up. This allows adenosine, the sleep-inducing chemical, to clear out before stimulating your system with caffeine.

Consider practicing morning yoga, as it can help you feel relaxed and centered for the day. Even dedicating just 20-60 minutes to yoga can make a significant difference in your overall well-being.

Nourish Your Body with Wholesome Foods

A healthy diet plays a crucial role in promoting overall health and well-being. Regardless of your dietary restrictions or preferences, it is recommended to focus on consuming mostly whole and unprocessed foods. Incorporate plenty of vegetables, fruits, whole grains, lean protein, and healthy fats into your meals. These nutrient-rich foods provide the essential vitamins and minerals your body needs to thrive.

Consider adding fermented foods to your diet. Aim for 3-5 servings of fermented foods per day to optimize your microbiome. Foods such as kimchi, kefir, yogurt, and sauerkraut are excellent choices that can support your gut health.

Limit alcohol consumption as part of your wellness routine. It is recommended to limit alcohol intake to only 1-2 drinks per month, as high intake can disrupt your sleep cycle and have negative effects on your overall health.

To ensure you're getting all the necessary nutrients, consider incorporating daily supplements into your routine. Omega-3 fatty acids, magnesium threonate, apigenin, and theanine are some examples of beneficial supplements that can support sleep quality and overall well-being.

Movement and Mindfulness throughout the Day

Physical activity is essential for maintaining a healthy lifestyle. Aim for a minimum of 30 minutes of movement each day, whether it's through Pilates, yoga, strength training, or other forms of exercise that you enjoy. Additionally, prioritize heart health by engaging in cardio exercises such as walking, running, or high-intensity interval training (HIIT). Remember to get outside for some fresh air at least once a day to rejuvenate your mind and uplift your spirits.

Throughout the day, take short breaks to practice mindfulness and center yourself. Whether it's a 5-minute gratitude meditation in the morning or a midday pause for a be-still meditation, these moments of reflection can help reduce stress and improve overall mental well-being.

Winding Down for Restorative Sleep

Creating a wind-down routine is crucial for good sleep hygiene. Adopt the 3-2-1 method to prepare your mind and body for a restful night's sleep. Three hours before bedtime, pause food and alcohol intake. Two hours before bed, pause all work-related activities. One hour before bed, minimize screen time and engage in activities that promote relaxation, such as reading or having meaningful conversations with loved ones. Approximately 45 minutes before bed, begin your nightly skincare and dental hygiene routine, take a warm shower, and complete a final 5-minute reflection meditation. By prioritizing sleep and aiming for a consistent bedtime between 8:30 pm and 9:30 pm, you can ensure you receive a full 8 hours of restorative sleep.

Prioritize Your Mental Health and Relationships

It's important to prioritize spending time with loved ones, especially during weekends. Engaging in activities that promote relaxation, boost your mental health, and provide much-needed downtime can have a positive impact on your overall well-being.

Creating a wellness routine is a personal journey. Start small, create your plan, and see how these added changes gradually bring greater changes to your life.