Three Weekly Wellness Practices


Feeling a little sluggish lately, maybe just not your usual self? Lots of us feel that way! A little change in routine might help. Here are 3 wellness practices to include each week that will get you back to feeling your best!


1. Breathe


Taking a few minutes to slow down and breathe can help relieve stress, sharpen focus, and improve your mood. Try the 4-7-8 breathing technique for a few minutes of calm. Breathe in through your nose to the count of 4, hold your breath for a count of 7, then exhale completely through your mouth to the count of 8. Repeat this sequence a few times to feel the stress melt away. It’s a great practice to do any time of day!


2. Get Outside


Spending time outside is great for both physical and mental health. Soaking up some vitamin D from the sun’s rays can improve immune function, build strong bones, and protect from heart attack and stroke. Being outside has also been proven to improve mood and increase concentration. Taking a quick walk around the block or just sitting in the sun for a few minutes can help be the perfect pick-me-up.


3. Enjoy Probiotics


The gut and brain communicate through the gut-brain axis. There are many complex interactions that occur, but to put it simply, the bacteria present in the gut microbiome affects your brain health. Probiotics have been shown to boost mood and cognitive function while also lowering anxiety and stress. Including probiotics in your diet can help keep both you and your gut happy. Probiotic-rich foods include kombucha, yogurt, kefir, sauerkraut, kimchi, and miso.



Try including these wellness practices throughout the week!


Written by Molly Clancy



Sources:

4-7-8 Breath. (2010, February). Arizona Center for Integrative Medicine. https://www.cordem.org/globalassets/files/academic-assembly/2017-aa/handouts/day-three/biofeedback-exercises-for-stress-2---fernances-j.pdf

Harvard Health Publishing. (2010, July). A prescription for better health: go alfresco. Harvard Health. https://www.health.harvard.edu/newsletter_article/a-prescription-for-better-health-go-alfresco

Harvard Health Publishing. (2019, June). Probiotics may help boost mood and cognitive function. Harvard Health. https://www.health.harvard.edu/mind-and-mood/probiotics-may-help-boost-mood-and-cognitive-function