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Stay hydrated -

Our body is made up of approximately 55-60% water, depending on gender. It's important to drink the recommended amount every day to maintain health and wellness. Research shows that men need 15.5 cups (3.6 liters) and women need 11.5 cups (2.7 liters).

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Have a heart of gratitude -

Being grateful is part of our wellness journey. If you are grateful then you focus on the good in different situations versus the negative.

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Stretch or foam roll -

Start your day off with some stretching or foam rolling. It gets your blood flowing and muscles warmed up for the long day ahead. 

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Eat a protein-dense breakfast -

To promote health and wellness, it's important to eat a protein-dense breakfast. Breakfast is the most important meal of the day and kick-starts your metabolism.

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Practice yoga -

Yoga is an excellent way to challenge both your mind and body. Make yoga a part of your daily routine to help promote wellness and mindfulness. Yoga can be adjusted for any level from beginner to expert.

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Do a digital detox -

A nice ritual to start doing is a digital detox. Put your phone and other screens away for a given period and do something like connect with nature.

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Use guided meditations -

There are loads of free apps with guided meditations included within them. Guided meditations help you focus on turning inward and having a positive mindset

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Gua sha for face and body -

Gua Sha increases circulation and the production of anti-aging molecules, collagen, and elastin. This can lead to a clearer complexion and is a great step to add to any skin care and wellness routine.

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Spend time in nature -

Being in nature has been shown to have very positive effects on our bodies. It can reduce cortisol levels, muscle tension, and demands on our cardiovascular systems. 

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Engage in a creative hobby -

Spark and foster your creative nature. Consider activities like coloring, knitting, or DIY projects that challenge your creative mind and help you grow.

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Fuel your body -

Food fuels our bodies, so be sure to eat adequate meals and snacks each day. As you exercise more, balance your calorie intake accordingly. 

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Incorporate daily movement into your routine -

Get in your steps whenever and however possible. Consider taking the stairs or going on a lunch-time walk when working. Health and wellness are tied directly to exercise and daily movement—make it a part of your routine.

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Listen to music for relaxation -

Listening to music can help lift our spirits and help us relax. According to studies, listening to music can help reduce anxiety, blood pressure, and pain as well as improve sleep quality, mood, mental alertness, and memory.

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Socialize with friends and family -

Being social can reduce symptoms of depression by decreasing feelings of loneliness, isolation, and anxiety. Our bodies release endorphins during positive social contact, which gives us a boost of happiness.

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Plan ahead - Planning ahead is important for our wellness in many ways. First and foremost, it opens up more time for activities we enjoy and gives us something to look forward to. Second, we can see how planning leads to results and a sense of accomplishment.

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Cook family meals -

Cooking at home is much healthier for you and your family. Additionally, the time together helps build lasting memories, which you will share for years to come.

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Use aromatherapy with essential oils -

Aromatherapy with essential oils can help manage pain, ease digestion, boost relaxation, improve mood, and relieve menstrual symptoms, among other benefits.  Add aromatherapy to your wellness routine today.

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Gratitude journaling -

Taking time to write down what you're grateful for can play a big part in your wellness. Gratitude can improve your life outlook and help you appreciate what you have, thereby helping you feel more optimistic and satisfied.

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Positive affirmations -

Positive affirmations can help you be more positive overall. Studies have found that an upbeat mental state can lead to improved health, including lower blood pressure, reduced risk for heart disease, healthier weight, better blood sugar levels, and longer life.

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Sauna time -

Saunas can help you relax and unwind. This can reduce stress and anxiety overall and promote better health and wellness. 

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Morning or evening walk -

Morning or evening walks are a way to exercise, which can lead to improved weight management, greater energy levels, and a better mood. Plug in your headphones and hit the road to get your blood pumping.

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Read a book for pleasure -

Reading has several physical and mental benefits, including strengthening your brain, increasing your ability to empathize, reducing stress, and building your vocabulary.

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Volunteer or acts of kindness -

Volunteering or acts of kindness are a way to help the community and warm your own heart. Volunteering can help you feel happy and fulfilled knowing you're giving back to those in need.

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Prioritize self-care -

While others are important, no one is more important than you! Be sure to prioritize yourself and what needs and desires you have. This will help you feel more refreshed in in control of your life.

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Deep breathing exercises -

Deep breathing is tied directly in with wellness. Breathing can cause physiological changes such as lowered blood pressure and heart rate. It also can reduce levels of stress hormones in the blood.

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Face rolling -

Skin care and a routine that includes face rolling will help keep skin fresh and healthy. Take care of yourself and your skin will age more gracefully with minimized wrinkles.

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Practice a consistent sleep routine -

A consistent and good sleep schedule can improve brain performance, mood, and health. If you are getting inadequate or irregular sleep, then it raises the risk of many diseases and disorders.

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Allow for moments of stillness and reflection -

Stillness and reflection bring us more into the moment and aware of ourselves and our surroundings. This exercise of sorts can help us be more cognizant about what we already have and areas to improve upon.

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Spend time with pets -

Pets can be friends and companions and provide a sense of purpose for people. This purpose can help reduce feelings of loneliness. Also, spending time with a pet can help you cope better in challenging situations and reduce your stress levels.

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Take breaks during the day -

Taking breaks throughout the day helps us reset our intentions and better tackle upcoming challenges. It provides the opportunity to focus on wellness even if only for a short time.
Sources: (NIH) (Healthline) (Better Health Channel) (Mayo Clinic) (Medium)
See also: Awakening wellness: morning routines for women that will transform your life

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