Nowadays, maintaining your body health as well as your mental health through wellness is crucial.
After that global pandemic, the conversation about health and wellness skyrocketed tremendously.
And it’s also evident. People, especially on social media, cover a plethora of health and wellness topics including:
- Mindfulness.
- Wellness.
- Physical health.
- Mental health.
In all this, you may be desiring to be part of these topic. And that’s what I’ll be helping you with today.
Navigating through the gazillion products and services listed on the market.
And also living a premium aesthetic life.
So with that being said, these are the best must-have items to include in your everyday routines to achieve physical, mental and spiritual wellness.
Let’s dive straight into it.
Table of Content
What is Wellness?
Wellness is an aesthetic approach to being healthy physically, mentally, and emotionally. It’s about having peace of mind.
1. Supplements for a Healthy Mind and Body
1.1 Omega-3 Fatty Acids
In easier terms, Omega-3 fatty acids, also known as n-3, are healthy fats that are found in food like fish.
They help keep your:
- Brain
- Heart
- Lungs
- Blood vessels
- Immune system
…healthy and help reduce inflammation.
Based on thorough research, a human body cannot produce the omega-3 it needs. So getting supplements or eating fish is crucial.
The most important fats to look for in omega-3 supplements are DHA (Docosahexaenoic Acid) and EPA (Eicosapentaenoic Acid).
Research shows that these are good for brain health, better cognitive function and for better skin health.
1.1.1 Nordic Naturals Ultimate Omega-3
This product contains the important acids that I mentioned, DHA and EPA.
What I love about it is that it doesn’t have that fishy smell. A good indication that it’s not expired.
Nordic also made sure to not use see-through packaging on this product.
Which according to research, this is because when it’s packaged in see-through glass, it causes it to be oxidized. Thus, it expires quicker.
The product has 650 mg (milligrams) of EPA and 450 mg of DHA. Both which is exactly what you need from fish oil supplements according to doctors and dermatologists.
These pills are also made from wild caught fish to provide triglyceride-form omega 3.
1.1.2 Viva Naturals Triple Strength Omega-3 Fish Oil
Another great fish oil supplement that offers similar benefits to the one above.
This one however, contains 1500 mg of DHA, 568 mg of EPA, and 50 mg of DPA (Decosapentaenoic Acid).
The DPA plays a role in keeping you healthy and has the same benefits as EPA and DHA, according to research.
1.2 Probiotics
Probiotics are tiny living good bacteria that live in your body.
They’re good for maintaining gut health by balancing bacteria in your body.
Research shows that taking Probiotics:
- Gives you a healthy gut.
- Supports digestion.
- Boosts your immune system.
- Gives you clear and healthy skin.
- Improves your mood.
A study has shown that your stomach health is linked to your skin.
So if you have an unhealthy stomach, you could experience breakouts or even dryness on your skin.
According to Maria, an Acne Nutritionist from Maria Marlowe, the key to look for in Probiotics is Strains like Lactobacilli and the CFU (Colony Forming Unit) that is anywhere between 10-15 billion.
1.2.1 Culturelle Daily Probiotic
These Probiotics come in capsules which allow them to pass through your stomach acid and reach your gut where they are needed the most, according to Maria the Nutritionist.
They also include 10 billion CFUs as previously mentioned which is vital for measuring how many bacteria can survive in your gut. In simple terms, the higher the CFUs, the more useful the probiotic.
Dr Desiree Gaines’s findings suggest taking Probiotic supplements 20-30 minutes before your first meal of the day.
This is because, during this time of the day, your stomach acid is low. Thus, allowing the supplement to travel to your intestines to work its magic.
1.2.2 Seed DS-01 Daily Sybiotic
Here’s another great product for getting your daily supplements in.
What’s essentially unique about these Probiotics is that they have two capsules in one.
This is to ensure that the outer capsule protects the inner capsule from internal and external environmental bacteria.
This product has been studied to improve your gut health and also improve your skin. Therefore improving your digestion and allowing you and your gut to be healthy.
1.3 Vitamin D
We hear about Vitamin D almost everywhere nowadays.
What is Vitamin D?
Vitamin D is a nutrient that helps your body take in Calcium to make your bones and your teeth stronger.
It’s generally found in foods like:
- Salmon.
- Tuna.
- Mackerel.
- Mushrooms.
- Egg yolk.
- Cheese.
- Beef liver.
- Fish liver oils.
It’s also found in your skin from being exposed to the sun as well as in supplements.
1.3.1 Naturalwise Vitamin D3
Inside this product, you will find soft gels that have a sunset color.
Vitamin D3, which is also called, cholecalciferol, is essential for:
- Preventing Bone disease.
- Promoting healthy muscles and nerves.
- Supporting the immune system.
Naturalwise D3 includes 5000 IU (International unit). A whole year supply. And this product is also gluten-free and with non-gmo.
In simple terms, this means that no ingredients have been modified in the lab which is good for you.
1.3.2 Carlson Vitamin D3
Another Vitamin supplement that has almost the same benefits as the above.
It also has 5000 IU and:
- Includes 120 soft gel.
- Is gluten-free.
- Is milk-free.
- No artificial preservatives.
The soft gel shell is made from:
- Beef gelatin.
- Glycerin.
- And water.
How to take the vitamin?
There aren’t any specific rules as to when you should take the vitamin D3 supplement.
Research suggests that you can take the supplement whenever you remember.
However, it is recommended that you take it with food because it’s a fat-soluble vitamin.
This means that eating healthy fats helps your body absorb the vitamins better.
2. Fitness Trackers to Keep You Active
Moving your body doesn’t have to include exercising or working out.
In fact, it can be as little as just taking a walk.
The benefits of being active include:
- Better sleep.
- Healthy bones.
- Reduced stress.
- Maintaining a healthy metabolis.
…and so much more.
A fitness tracker will provide you with real-time data like:
- The steps you took.
- The calories you burned.
- Your heart rate.
- Sleep patterns.
It helps encourage you to stay on track with your fitness aspirations.
2.1 Fitbit Charge 6
This is a premium fitness watch that tracks your daily fitness activities.
It’s an excellent choice to see yourself moving a lot more and getting your workout in.
It will provide you with data and stats whether it’s:
- The steps you took.
- Calories you burned.
- Accurate heart rate.
- Duration of your sleep with a score.
- The length of your workout sessions.
- The distance and route you covered in its built-in GPS.
Along with that, it includes Google Wallet. So you can pay on the go if you wanna make a quick purchase.
It also YouTube music in it. In case you want to listen to some tunes during your workouts.
The battery life of this watch lasts for approximately 5-7 days. It’s also water resistant. Making it a major plus.
With the aesthetics, it has three color themes. Namely:
- Cream white color band along with gold on the device.
- Black aluminum.
- And orange.
All which can match well with your outfits.
What’s frustrating with this watch however, is that you have to pay $10 every month to access most of these features on their app. Which is just disappointing.
2.2 Apple Watch Series 9
Now this Apple watch has a ton of cool features in it, especially for fitness.
Similar to the Fitbit Charge 6, the Apple watch also tracks:
- Tracks the duration of workout sessions your heart rate.
- Calories you burned.
- The distance you cover when walking or running. Steps you take.
- How long you’re standing
…and so much more.
This can help motivate you to stay healthy and fit with an aesthetic body.
Also, this watch has other cool features like find your phone, and double tapping your fingers which activates it. Which makes it extremely fascinating.
It also comes in different colors that fit your theme of aesthetics in fitness.
2.3 Garmin Forerunner 26
Another great watch that is essential if you love to go for a run.
Whether you’re running outside or on a treadmill, the Forerunner 265 gives you statistics such as:
- The duration of your run.
- Training performance.
- Heart stats.
…and more.
Other features include:
- A sleep coach.
- Battery longevity for almost 7 days.
- Stress tracking.
- Play music phone-free.
All found on this watch.
3. Mental Health Apps for Mindfulness and Stress Relief
There is a cluster of apps online that help promote mindfulness and health. Thus making it difficult to find one that can work for you.
Here are the top 3 mindfulness apps my team recommend based on our experience:
3.1 Headspace
Headspace is a wellness App that offers:
- Guided meditation sessions to reduce stress and overthinking.
- Mindful exercises.
- Sleep aids to promote health and a clear focus.
I’ve been using it for quite some time now and the results don’t disappoint. Almost.
Inside Headspace, there are:
- Breathing exercises when you feel stressed.
- Meditation sessions
- Reminders of your worth
- Podcasts
- Guides to sleep
…and a plethora of useful features that are effective for your mental and physical health.
The background images in the app that show a smiling cartoon with eyes closed, the music, and the overall peacefulness in the app can really calm you down.
In all seriousness, this app is perfect to conserve your thoughts and be present and reminds you of the wonders that life has to offer.
Ther pricing
The App offers a 14-day free trial then charges $5.83/m which is billed yearly at $69.99/year.
They also have a 7-day free trial and after that, they charge $12.99/m for the month-to-month option.
3.2 Mindshift CBT
Here’s another great free app that focuses on mindfulness, physical and mental health.
Mindshift CBT is packed with helpful tools such as:
- Breathing exercises
- Journaling your feelings
- How you can overcome your fears
- Guided meditation and relaxation
…and so much more.
You can achieve all of this in the comfort of your own home for free.
3.3 7 Cups
7 Cups is a another free App that gives emotional support.
Here, you can talk with trained volunteer listeners and therapists who are eager to make you feel better.
You can talk about stuff that bothers you whether it’s:
- Stress.
- Anxiety.
- Feeling lonely.
- Depression.
What’s not so nice about it however, is that you communicate through text. But if you want an online therapy session, you have to pay a monthly subscription.
But did you know that writing your emotions is sort of the same as talking them out?
A study published by Computers in Human Behavior found that writing out your feelings—whether digitally or in a physical journal—can provide similar emotional benefits as talking them out.
Lastly, all information that you share is strictly confidential.
Other Wellness Tips to Live Healthy on a Daily
1. Healthy Eating Habits
• Balanced Diet:
Consume healthy foods such as:
- Fruits and vegetables.
- Proteins.
- Whole grains.
- Healthy fats.
Be sure to make it fun as well such as making healthy smoothies. Which just adds to the overall aesthetics.
• Regular Hydration:
On average, you should drink about 9 cups of water a day for women and 13 cups of water a day for men.
Doctor Sethi who was trained in Harvard says you need to drink about 8 cups of water a day to be healthy.
2. Physical Activity
• Exercise:
Take a few minutes out of your day to do a workout.
Workouts like:
- Jogging
- Abs workout
- Leg workouts
- Cardio
- Yoga
- Lifting
…can help you get in shape and look aesthetic.
Doing this can also help you lose weight and get your dream body.
• Stretch:
Stretch your body to improve:
- Blood circulation.
- Breathing.
- Posture.
- Stress levels.
3. Adequate Sleep
•Follow the Circadian rhythm (rising and falling with the sun).
Sleep early and wake up early. Sleep for about 7 to 9 hours to get enough rest and boost your productivity and brain power the next day.
Create a comfortable room that:
- Looks aesthetic
- With less noise
- Is clean
…to get the best sleep.
4. Socialize
Spend time with family or friends as this will:
- Boost your confidence.
- Build meaningful relationships.
- Make you feel less lonely.
This will also build strong social connections that will benefit your physical and emotional health.
5. Self Development
• Set goals:
Work towards building yourself by following your aspirations and achieving them.
A goal that will give you purpose and make you a person among people.
• Continuous Learning:
Engage in active learning such as:
- Reading books.
- Taking on challenges.
- Pursuing hobbies.
This will increase and solidify your skills. Thus making you authoritative.
6. Aesthetic Self-Care
• Relaxation:
Take time to relax your mind, body, and soul by taking a nice hot bath or listening to really good music that motivates you and manifests amazing things for you.
• Journal:
Keep a journal where you can write down your:
- Thoughts.
- Feelings.
- Affirmations.
- Things you’re grateful for.
This can enhance and attract positivity into your life.
7. Cutting Back Screen Time
• Digital Detox:
Set specific time out of your day where you’ll be far from screens. Doing this can refresh and recharge your batteries.
Related Topic: How to Detox From Digital Tech in 2024 (tested tools)
8. Nature-Inspired Outdoor Activities
Spend time with nature such as:
- Taking a walk at a park.
- Sitting under a tree.
- Gardening.
Not only will this improve your mood, but it is also very relaxing and rewarding.
Final Thoughts
And just like that, we’re done.
By following this simple yet effective guide, you are prone to becoming an aesthetic and a healthy person being who loves and appreciates living.
Because that’s how we all should live.
A stress-free life full of mindfulness and harmonious calmness while also being successful and prosperous.
You and I both deserve to live a premium life and you can start by following this simple guide about wellness.
Let’s grow together and become one of a kind.
I appreciate you for stopping by.
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