Personal Improvement Month: Take Control of Your Wellness

Personal Improvement Month: Take Control of Your Wellness

Taking control of your wellness means having a greater quality of life. You feel better, are more productive, and maintain energy throughout the day. Follow these guidelines to improve your well-being.

Food Intake

Manage what you eat each day. For instance, keep a diary of all the food you consume. You can track your calorie intake and see which foods you may need to add or reduce to reach a healthy weight. Also, be sure you allow yourself small indulgences, such as a slice of pizza or scoop of ice cream, to satisfy cravings without overeating. Additionally, plan four equally spaced times to eat throughout the day to avoid binge eating. Include protein with your breakfast, lunch, midafternoon snack, and dinner. Further, designate a place to eat without a TV or other distractions, so that your meal has a set beginning and end time. Plus, rather than eating when stressed, meditate, call a friend, or go for a walk.

Water Intake

Monitor how much water you take in each day. Water improves your health, fitness, weight control, mood, and energy level. Among other benefits, drinking water helps with kidney functions, reduces your cancer risk, and improves brain power. Plus, water strengthens your immune system, helps you gain a more youthful appearance, and saves you money by not purchasing soda, juice, coffee, or energy drinks. You want to consume at least 64 ounces of water each day. If you are in a hot or humid area, are more active, or are sick, you want to consume more. Besides drinking water, you can ingest it through eating oranges, celery, broth, soup, and other water-based foods.


Exercise for at least 30 minutes daily. Along with monitoring your calorie intake, exercise will help you maintain a healthy weight. Being physically active each day increases your metabolism and burns more calories throughout the day, including when you sleep. Exercise also helps build, repair, and maintain muscle mass, which tends to turn to fat as people age. Plus, exercise reduces stress, helps you sleep, and decreases your risk of heart disease, diabetes, and other chronic illness.

Mental Health

Take care of your mental health. Mental health influences how you think, feel, and behave, which affects your ability to build relationships, cope with stress, overcome challenges, and recover from setbacks. Being mentally healthy involves a sense of contentment, the ability to have fun, and a sense of meaning and purpose. Mental health also includes high self-esteem, adequate balance between work and play, and the ability to adapt to change. To maintain mental health, make in-person social connections a priority, listen to uplifting music, and keep your stress level under control. Also, make leisure time a priority, take up a relaxation practice such as yoga, and find healthy ways to monitor your emotions.

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