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Photo by Gardie Design & Social Media Marketing on Unsplash

Guest blog post by: Brad Krause

Photo by Gardie Design & Social Media Marketing on Unsplash


We all want to be healthier. That’s why there’s a $3 trillion industry dedicated to our health and wellness. While you may see products and programs promising a quick fix for every imaginable health problem out there, the truth is that health is the result of small and sustainable actions we do daily. Over time, your healthy habits contribute to your overall mental and physical wellness.


A Healthy Morning


Unless you work on an adjusted schedule, your healthy day starts with waking up from slumber at the same time everyday. When you have a consistent wake time, you reinforce your body’s circadian rhythm and improves your wakefulness throughout the day. Furthermore, having a steady morning wake up time improves the overall quality of your sleep so you feel rested and avoid the nasty side effects of sleep deprivation.


After you’ve woken up, pour yourself a tall glass of water. Some people like to add a lemon for extra flavor and a kick of vitamin C. The thing is, after eight or nine hours of sleep, your body is parched. Drinking a big glass of water rehydrates the body and starts your day on the right foot. When you’re drinking your water, take this opportunity to pop a probiotic supplement. Fermented foods including sauerkraut, kimchi, kefir, kombucha, yogurt and apple cider vinegar are part of a wholesome diet, but many Americans aren’t keen on the taste. Taking a probiotic supplement helps fill in the gaps for optimal gut health and an improved immune system. If you want your probiotics to work, it’s important to eat foods containing prebiotic fibers that feed the microbes in your gut. Prebiotic fibers are found naturally in many common fruits and vegetables including avocados, apples, bananas, cabbage, leeks, onions and asparagus.


A Healthy Afternoon


Whether you work in a high power office or you are a stay-at-home parent, everyone needs breaks. Not only is taking a moment for mental downtime enjoyable, it actually makes you a more productive person overall. When you work through the day uninterrupted, it can lead to a sort of mental congestion that slows down progress. Taking a break helps clear out said congestion so it’s easier to get what’s needed done. To make the most of your afternoon break, try going on a short walk for some fresh air, sunshine and just a wee bit of light exercise that can boost your mood and help you get through the day.


A Healthy Evening


Your evening routine should be all about winding down from the stress of your day. Make a commitment to not check your work email or read the news, especially if you find that it stresses you out. There are a million things you can do instead that will help you relax and center. For instance, meditation is a great way to find some peace in the evening. People who meditate daily experience less anxiety and are more in touch with their emotions. Meditating in the evening is particularly beneficial as it triggers the brain’s relaxation response, putting you in the mood for sleep.


Tailor your evening routine based on what you find relaxing. For some people, that’s reading a book. Others might enjoy the sleep-inducing nature of a warm bath or shower before bed. Whatever it is that you find relaxing, do it. When we have a steady routine before bed, it tells your body that it’s time to rest so you have an easier time falling asleep.




You can’t become healthier overnight. It takes consistent care and healthy daily habits to establish optimal health. While these are certainly not the extent of healthy tips available, they are a great place to start and fit into just about anyone’s lifestyle.