10 manageable lifestyle wellness tips for fall 2020, including better sleep suggestions, ways to move your body, self care tips, mindset shifts, & more!
Hi everyone! It’s hard to believe that summer is basically over! As we enter the Fall months (a.k.a. my favorite time of year), I wanted to share 10 Manageable Wellness Tips to give your body, mind, & inner self a nice little reset as we prepare for cooler, colder weather! Our bodies go through shifts just as the seasons do & it’s important that we are able to support ourselves & give our bodies exactly what they need to be healthy & strong, both mentally & physically! These wellness tips will cover everything from moving your body in a way that feels best for you, to Ayurvedic rituals, intuitive eating, better sleep tips, & more!
Let’s get into it!
1. Move Your Body
Movement is something that looks different for everyone & will adjust based on where you’re currently at in your life! For me, I once thrived off of my lengthy, high-intensity workouts, but now I enjoy & find myself immensely benefitted from slower, low-impact workouts like walking, yoga, barre, & pilates. That’s the beauty of movement though…it’s up to you to find what feels the best for you! And when you do, & make time to consistently move, whatever that means to you personally, I promise you will feel shifts in all areas of your life!
I’m so excited to be partnering with adidas on this post today, why? Because they’ve made it their mission to support everyone on their journey towards finding movement that best suits their life through incredible gear like these amazing Ultraboost 20 Shoes – aren’t they the coolest? I’m obsessed with the pink detail! Anyways, finding clothes or shoes that makes you feel good about getting outside, going on a bike ride, going for a run or a walk, exercising, or even just going out to run errands is so important! Having a comfortable pair of supportive running or walking shoes can make all the difference in the world! Check out this blog post for help on finding your perfect shoe match!
Need some inspo for finding a workout that best suits you? Check out these posts!
- Yoga Video Guide
- How to Get The Most Out of Your At-Home Workout
- How to Stay Active & Find Motivation
2. Make Time For a Tech Detox
Since good ole quarantine kicked off, I’m sure LOTS of people saw an increase in their screen time. School is about to kick off – many universities & schools are opting for online education…which is so crazy to me. But that’s the reality of our world. There is SO much that we do online, & most of us, don’t take time away. I know this is something that I personally find myself struggling with, especially because my job IS being online!
A few weekends ago, I spent a few days at a lake in Fairlee, Vermont with my in-laws & it was SO nice to not be on my phone all day – I was on it, but made time to go outside, go for walks & boat rides, we kayaked around the lake, sat by the fire, etc. Although I did have my phone, I didn’t do a ton of work on my computer which ended up being really relaxing & much needed!
Here are some tips for establishing a healthy relationship with the virtual world…
- Try not to check your phone first thing in the morning
- Disable your notifications
- Don’t sleep with your phone directly next to your bed
- Be mindful of the time you do spend online
- Set timers when you use specific apps
- Check your screen time (under Settings) & brainstorm some boundaries
3. Explore Ayurvedic Rituals
Unfamiliar with Ayurveda? It’s the world’s oldest way to heal the body holistically through daily lifestyle practices. Ayurveda doesn’t have to be complex & can be quite enjoyable if you find a practice that meshes well into your routine. The first Ayurvedic practice I adopted was yoga & then dry brushing, without even realizing they were considered an ancient method for healing. One of the best things I personally have done for myself would be establishing my yoga practice. It has helped me really tap into my physically body, while also supporting my mental health & spiritually equally.
Another Ayurvedic ritual that I’ve really enjoyed over the years has been dry brushing, which is a practice to help stimulate blood flow & lymphatic drainage. My mom had gotten me a great dry brush off of Amazon & I finally started using it while I was living in Sweden, & after that, I never looked back! I love it! That’s what’s great about Ayurveda, you don’t have to go all in, but rather add a few small practices into your daily life & still reap multiple benefits! Below are some of my favorite Ayurvedic rituals to practice…
- Dry Brushing – helps stimulate lymphatic drainage, while also helping to energize & refresh the body! You can read more about dry brushing here!
- Oil Pulling – helps to draw toxins out of the body while also helping to improve overall oral health
- Tongue Scraping – helps to eliminate built up toxins within the mouth, which supports a healthy oral hygiene & better digestion! Shop my favorite tongue scraper here!
- Take up yoga & or meditation – check out some of my favorite YouTube yoga videos here!
- Start your day with a glass of room temperature water – helps to activate your organs & supports healthy bowels!
4. Focus on Stress Relief
I feel like stress management is extremely complex, since we are never going to be completely stress free (we can definitely try) but life happens, which means, stress happens! After taking a more mindful approach to cope with my own stressors, I’ve found healthier ways to manage overall stress, let go, take care of myself, & more. Below are a few practices & tools that I’ve found helpful as I’ve explored coping with stress in a natural way. Everyone is different. Every journey is different, but I do believe that we hold immense power within to really take control of our lives, which in part, starts with our ability to cope with stress.
- Breath work – Breath sustains life & through breath work, we’re able to send messages to our brain, which can be crucial for stress & anxiety management!
- CBD – CBD can be a great tool for coping with stress & anxiety, you can read more about CBD here!
- Yoga/Meditation – you don’t have to be a yogi-master to reap the benefits of a yoga practice, so many classes & online videos are catered towards stress relief too! Check out one of my favorites here!
- Actively practice gratitude – establishing a gratitude practice can be extremely transformative & helps to acknowledge the good in our lives even when things aren’t going so great
- Let go – letting go is huge. Whether it’s letting go of expectations, past hurt, limiting beliefs, judgement, or stress itself, letting go can be extremely healing for all areas of our health.
5. Practice Intuitive Eating
After years of struggling with painful digestive issues, I discovered intuitive eating & decided to take a plant-based approach. I’ve now being vegan for about a year & a half & I can truthfully say my digestive system has thanked me. If you’re unfamiliar with intuitive eating, it basically is an intuitive approach towards eating & food; eating when you’re hungry, honoring cravings, & stopping when you feel full. Everyone’s intuitive eating approach will look different & that’s the beauty of it.
Intuitive eating really takes a nonjudgemental approach to fueling your body with whatever it needs to feel energized & strong. Especially as we approach cooler & colder weather in the Fall & Winter, I think it’s really important to adjust our eating habits towards seasonal produce, warm, healing foods, soups, teas, & things along that nature to help support us internally as the weather begins to change!
The food we eat should really make us feel good both mentally & physically, & that really is the bottom line when it comes to intuitive eating. More often than not, especially for women, there are strong emotional ties to food, overeating, dieting, under eating, etc. so by adapting a more intuitive approach, it can be really healing for body, mind, & soul.
6. Up Your Water Intake
Water, water, water!!! It’s so important to stay hydrated throughout the day! Especially as we head into cooler months, upping our water intake will of course, benefit us internally, but also will give us a boost physically as well (think hair & skin)! Below I’m sharing a few tips for upping your water intake..because I know most of us can use the help! For me personally, I never loved just drinking plain water, it always made me bloat but now, I like to add things like liquid chlorophyll & trace mineral drops into my water! In doing so, not only am I staying on track with my water intake, but I’m also able to reap the benefits of the water add ins as well!
- Start your day with a glass of water
- If you struggle with drinking plain water, try adding in fresh lime or lemon wedges, liquid chlorophyll, or trace mineral drops! Or all of the above! 🙂
- Always carry a reusable water bottle with you, so it’s a constant reminder to keep drinking/filling it up
- Add water to smoothies instead of dairy free milk – wanna try this? Check out my spirulina smoothie recipe!
- Consume water-rich foods multiple times a week (watermelon, peaches, cucumber, oranges, celery, greens, & more!)
7. Ditch The Toxins
We are surrounded by an overload of toxins, in every area of life. Below are three specific areas to make note of “cleaning up” – starting with beauty & personal care products. Why? Because the average woman uses on average 30 products a day, & potentially exposes herself to hundreds of harmful chemicals. How is this possible you might ask…good question! The United States has only banned 30 ingredients from beauty & personal care product formulations, while the European Union has banned 1,400. That’s a huge difference. The United States beauty industry is severely under-regulated & as a result, many people are subject to an over-exposure of toxins.
Cleaning up your products takes time, but it’s so important for your health, for you future self, & for the health of your family. I encourage you to make one healthy swap per month for the rest of the year – every baby step helps & has the potential to significantly reduce your level of toxic exposure! There are many areas that might be in need of a “clean up”, but if you start off with these three, you’ll be off to a fantastic start!
- Beauty & Personal Care Products – Read this post to learn why Beautycounter has become my go-to for all things beauty & personal care! They seriously have something for everyone, minus the harmful ingredient guesswork! They go above & beyond, & are single handedly changing the beauty industry one step at a time.
- Household Cleaning Products – Branch Basics is an incredible non-toxic cleaning brand, I seriously use this brand to clean everything from our laundry, to windows, my yoga mat, my oven, tough stains, my car, you name it, Branch Basics has you covered!
- Kitchen Cookware – Many non-stick cooking pans can give off toxic fumes which we then ingest! By switching over to a non-toxic alternative like All-Clad, GreenPan, Mercola, & GreenLife, you can rest assured that you aren’t exposing yourself to any harmful chemicals every time you use your pots & pans!
8. Cultivate Mindset Shifts
Our minds hold SO much power, especially when it comes to our health & our overall well-being. Shifting our internal thought process can be so beneficial for all areas of our life, health included! Whether it’s a positive affirmation, establishing a gratitude practice, focusing on a kinder, more uplifting inner dialogue, or practicing manifestation, our minds have the power to control & influence so much in all areas of our life, our physically well-being, & our emotional well being. Don’t let your mindset be the one thing that holds you back!
Need a mindset boost? Check out these posts!
- 50 Things That Make Me Happy
- How to Practice Better Self Love
- 5 Key Takeaways From the Magic Practice
9. Explore Better Sleep Techniques
We allow our bodies time to heal during our sleep. So many people struggle with sleep & it’s one thing that we all NEED! A good sleep schedule not only allows our bodies to maximize healing, but it trickles down into every aspect of our day to day…including better focus, better productivity, stronger immune systems, improved mental health & concentration, a decrease in inflammation, & more (source).
Healthline suggests all healthy adults, between the ages of 18 & 64, should be getting, on average, between 7-9 hours a sleep a night. Now everyone is different & 9 hours might be way too much for someone, but the point of me mentioning the average number of hours someone should be getting is because sleep is so important for our overall well being. No matter if your body feels better getting 6.5 hours of sleep per night or closer to 9…that is up for you to decide based on what your body is telling you.
For me personally, my ideal night sleep is about 8 hours. That’s when I feel my best! I’ve mentioned it in a previous post, but sleep is always something that I am personally trying to improve as well. I’m a night person 100% so while it’s difficult for me to sometimes wake up & get going in the mornings, I have LOTS of energy at night. So even at 25 years old, I’m still trying to find a better sleep balance so I am feeling as refreshed & recharged in the mornings, like I do at night!
Below are some of my tips for achieving a better night’s rest!
- Add a salt lamp to your nightstand – helps with quality of sleep & helps you feel more well rested!
- Try a simple sleep or sound meditation while you’re trying to fall asleep – here’s my favorite sound meditation to listen to when I’m trying to drift off to sleep! I love using a free app called Insight Timer!
- Find time within your day to exercise/move your body in a way that feels the best for you
- Reduce blue light exposure at least 30 minutes prior to bed time, & if that isn’t an option, try a pair of blue light glasses!
- Invest in a weighted blanket – you might find this helpful if you struggle with night-time anxiety
- Add a few calming essential oil blends to a diffuser within your bedroom – my favorite calming scent is lavender & some brands even have a sleep specific blend!
10. Make Time For Self Care
Lastly, self care. Self care is SO important because although it doesn’t have to be complex or cost money, it’s a great way to show YOU that YOU care! Self care is an act of self-love which is important to practice every single day. When life gets busy, which it definitely does, self care is usually one of the first things to go. But that shouldn’t be the case!
I’m a big believer in the importance of taking care of ourselves first. I always say that you can’t pour from an empty cup. Your relationship with YOU is if not the most important relationship in your life. Why? Well because the other relationship in your life stem from the one you have with yourself. How are you going to take care of someone else to the best of your ability if you aren’t taking care of yourself? That’s why self care is so important.
Need ideas for some self care…
- Go for a walk on the beach
- Get on your yoga mat & move your body
- Do your favorite face mask 1x week
- Enjoy a hot cup of tea
- Light your favorite candle while you read a few pages of a good book
- Take a hot bath
- Take a nap
- Wear your favorite outfit
- Cook yourself a really good, nourishing meal
I hope you can find & apply at least 1 of these 10 manageable wellness tips into your own life this Fall & Winter. Regardless, just remember to tune in to what your body needs & do just that. We all are constantly trying to figure out what works & what doesn’t, so just give yourself some grace, establish a gratitude practice for what you already have, & make necessary shifts when it makes sense for YOU!
Are you already doing any of these practices? Let me know in the comments below!
Thank you to adidas for sponsoring this post. As always, all thoughts & opinions remain my own.