Now is the perfect time to take charge of your health, especially if your diet plans and exercise routines were interrupted last year. To get you back on track, here’s some of the best health and wellness advice from eight experts.
Tip #1. Try Dry Brushing to Relieve Stress and Achieve Glowing Skin
New York Times best-selling author and award-winning osteopathic physician, Dr. Joseph Mercola recommends dry brushing to anyone who desires soft, radiant skin and wants to relieve stress. Dry brushing involves rubbing a brush all over your body when it’s dry to exfoliate the skin and remove dead skin cells. The technique will improve blood circulation, heal the body, and make your skin look vibrant. The natural health advocate says dry body brushing is effective because it stimulates your lymphatic system, which is a network of tissues and organs that are in charge of removing metabolic waste from your body.
Dr. Mercola shares valuable resources and health information on his website to help people take control of their health. He’s also been featured on many major news publications and networks such as Forbes, NBC News, and Time Magazine.
Follow @drmercola on Instagram
Tip #2. Reduce Stress and Anxiety with the 4-7-8 Breathing Technique
Functional medicine expert and author Dr. Will Cole recommends using the 4-7-8 breathing technique to reduce the harmful effects of chronic stress and anxiety. Simply breathe in for 4 seconds and hold your breath for 7 seconds before exhaling for 8 total seconds. Dr. Cole says this breathing exercise can treat anxiety, fatigue, hypertension, asthma, migraines and calm you down if you’re angry because it transitions your body into a relaxed state.
Dr. Cole is a licensed Functional Medicine Practitioner, Doctor of Natural Medicine, and Doctor of Chiropractic who happily consults thousands of people around the world on their health journey. He uses his podcast and social media to spread awareness about functional medicine.
Follow @drwillcole on Instagram
Tip #3. Improve Your Overall Health with Cold Showers
Nutritionist and certified Wim Hof Method Instructor Laura Hof believes a cold shower a day can keep the doctor away. Besides lowering your blood pressure and heart rate, cold showers can reset your nervous system, reduce inflammation and boost your immune system. They can improve your mental health by regulating your mood, reducing stress, and releasing endorphins that can make you feel good or provide an energy boost. Cold showers are also a natural pain reliever and may help you recover faster from sports injuries.
Laura Hof is passionate about exercise, mindfulness, and nutrition. The biohacker co-founded the Icewoman Community and frequently organizes Wim Hof Method workshops. She has been featured in Yoga Magazine, Flow Magazine, Forbes, and Women’s Health.
Follow @laura_hof_alchemy on Instagram
Tip #4. Eat Fruits and Vegetables That Are In Season to Save Money
Another wellness tip, provided by Board Certified Health Coach and Personal Trainer
Ilene Salmieri is to do your best to mostly eat fruits and vegetables that are in season. She recommends this approach because it’s one of the easiest ways to save money since the food will be in abundance. You can look up recipe ideas using free apps and websites like Yummly.
As the founder of Avocado + squats, Salmieri provides health and wellness tips as well as meal planning services and virtual personal training sessions. She also teaches cooking classes online to busy parents who want to learn how to prepare simple, healthy meals for their families.
Follow Ilene Salmieri at @avocadoandsquats for more advice
Tip #5. Focus on Whole Body Wellness: Diet, Exercise, and Mental Health
Katie Duffin, the co-founder of Fitkyt, suggests you do your best to practice whole-body wellness and work on taking care of your mental health as well as improving your diet and incorporating more physical activity into your lifestyle. Your body always knows when your life is out of balance – the challenge is to listen. Since the body works in harmony together, Katie believes it’s just as important to focus on taking care of your heart, mind, and soul as well as your body.
The former collegiate softball athlete learned this firsthand when she started a family and ended up going to the hospital due to getting an ulcer and two auto-immune diseases. Her online store, FITKYT sells beautiful yet versatile products designed to help people achieve their health goals.
Follow Katie Duffin @fitkyt and get wellness insights.
Tip #6. Change Your Diet to Balance Your Hormones and Improve Liver Health
Your liver holds the key to a healthier life, according to Olesya Wilson, CN, FDNP. The organ is responsible for removing toxins, regulating sleep, reducing stress, and fighting the signs of aging. Good liver health is also associated with weight loss and maintaining lower blood pressure. Olesya says you can promote a healthy liver by incorporating the following foods into your diet: Chaga mushroom, amla berry, cat’s claw, lemon balm, milk thistle, peppermint, spirulina, turmeric, barley grass juice, papaya, and apples.
Olesya caters to women over the age of 35 who want to understand the root causes of their health concerns and hormonal imbalance. She uses a combination of functional medicine and quantum healing to guide women on their journey from self-doubt, imbalance, and illness to self-awareness, peace, and health.
Reach Olesya Wilson on Instagram @mindoverbody.me
Tip #7. Practice Mindfulness Every Day
Clinical Exercise Physiologist Chrisna Ravyse believes there is more to wellness than eating clean and being physically active. She recommends that you practice mindfulness every day. When you are mindful of each moment of your life and are grateful for what you have, you’re more likely to experience abundant life.
Dr. Ravyse holds a Ph.D. in Human Movement Science and is a health and wellness expert with over 20 years of experience. She credits mindfulness for making it easier for her to overcome obstacles, especially after she had her third baby after the age of 40 years old. Dr. Ravyse currently hosts online workshops and seminars through her Facebook group.
Follow @lehchaim to get more advice from Dr. Chrisna.
Tip #8. Align Your Values and Beliefs to Achieve Lasting Behavioral Change
An expert tip from author and Mental Performance Coach Curtis Weeks is to think about which values are most important to you. After you’ve gained clarity, work on aligning your inner core beliefs with those values. Once that inner work is done, it’ll be easier for you to change your habits and long-term behavior in a way that is congruent with your values and beliefs.
Curtis honed his mental skills while working as a physical trainer and serving in the ROYAL New Zealand Navy. Now Curtis works with athletes, entrepreneurs, and coaches to enhance their mental performance so they can get a mental edge over the competition and perform at their highest levels.
Follow @coachcurtis.weeks for insights on mental performance.