At Everipe, we believe wellness should be in reach for everyone, everday. Even the busy days. Even the bad days. So the question we're constantly trying to answer is...how do we get there? How do we help our Everipe fam get there?
Everyone's journey will look a little different, but we know the basic math works out like this: small changes over time lead to big shifts. To help you assemble the small changes you can make in your everyday, we've compiled a list of 15 reality-proof health tips you can try today:
1. Let's make it easier. Take one small step everyday.
At Everipe, we're all about small things we can incorporate everyday to try to feel our best. Some of the following (fixed spelling typo) ideas will resonate, some won't. Some will stick, others will get lost in the shuffle. And all of that is OK! We know feeling good looks a little different on everyone. So today, tell yourself that each day you will try to take one small step toward feeling more RIPE—and exploring what that means to you. You've got this!
2. Talk a little nicer to yourself.
Self talk affects our mood, outlook, and motivation. Try to talk to yourself like you would talk to a friend and notice how much better you feel.
Get Ripe Tip: write an encouraging phrase on a sticky note and add it to your bathroom mirror so you start your day as your biggest cheerleader.
3. Get (and stay!) hydrated.
Hydration is so important for our bodies to function properly. After all, our bodies are made of up to 60% water! If you're not a huge fan of h20, we get it. Check out this post featuring tips on staying hydrated in the summer heat—especially if you’re not a big fan of water.
Get Ripe Tip: put a full glass of water beside your bed at night and drink it down first thing in the morning.
4. Upgrade one staple in your kitchen for a healthier alternative.
Rather than resolving to 'start a diet' (don't get us started on diets!) and overhauling everything in your kitchen which can be overwhelming and costly, try swapping out ONE healthier alternative for a product you use regularly.
Get Ripe Tip: Upgrade your milk. We love using plant milk in coffee, smoothies, and cooking as an alternative to traditional dairy products. If you're plant milk curious or already on the bandwagon, look for milks with minimal ingredients (simply nuts/oats, water, salt) which are found in the refrigerated section of the grocery store. This will help you steer clear of added sugars and funky ingredients like natural flavors, stabilizers and preservatives.
5. Assess your daily habits, truthfully.
How we spend our days is, of course, how we spend our lives." -Annie Dillard
Take time to reflect on the little habits that make up your days and what behaviors are impeding your goals. Decreasing the scroll, upping the zzz's? Spending more time outside? Cooking more meals at home? Find areas in your daily routine where you can make some small changes--the payoff will be anything BUT small.
Get Ripe Tip: jot down just one achievable goal for the week ahead and focus on just that. It can be incredibly empowering to achieve something, even if it's a tiny milestone.
6. Don't forget to be silly.
It's easy to get caught up in how important adult-ing can feel. Remember to give yourself a break, tap into your inner child, and do something silly. May your smiles be big and your belly laughs be full!
Get Ripe Tip: Laugh out loud for no reason. Yes, right now. How did that make you feel?
7. Remind yourself that you are enough.
Take a moment to celebrate where you are on your journey and what you've overcome. Acknowledge all it took to get where you are right now!
Get Ripe Tip: Create a mantra that you can use to shut the voices of self doubt. We like "Nope, not today. I got this".
8. Catch those zzz's.
Studies have shown that getting the recommended 7-8 hours each night allows us to maintain optimal concentration and executive functioning (read: planning and memory processing) throughout the day. Getting those zzz’s also helps keep our metabolic systems—a fundamental aspect of our overall health— running well.
Get Ripe Tip: Alarms aren't just for mornings! Set a bedtime alarm 30 minutes before you want to go to sleep and power down the screens. (Yes, even if that means not binge watching season 3 of Virgin River!).
9. Get right with nature.
Try to commit to spending some time outdoors each day. Being outside has been shown to lower blood pressure by reducing stress hormones, improve mood, improve focus, support healing, and improve sleep.
Get Ripe Tip: try to set up one meeting or friendly conversation as a "walk and talk" each day and take a much needed Zoom break.
10. Let it go.
Leave the dishes. Leave the laundry. Forgive yourself for something you’ve been holding onto.
Get Ripe Tip: take 5 deep breaths and make your exhales twice as long as your inhales while counting. You'll be amazed how quickly your blood pressure drops.
11. Incorporate fruit into your diet.
Fruit is packed with vitamins, minerals, fiber, and water—all stuff your body requires to keep doing its thang. And unless your doctor tells you otherwise, there’s no need to avoid fruit because it contains sugar—when you hear recommendations about reducing sugar, these are referring to added sugars and not naturally occurring sugars in fruit. The nutritional value of fruit (and the taste ) is far too good to pass up!
Get Ripe Tip: Include a side of fruit in your breakfast or snack!
12. Find your version of mindfulness.
Ok, we're just going to say it: It’s OK if you don’t like meditating!
You can find ways to be mindful in your everyday life. Here are some basic ways to get started: Give your next meal your full, unwavering attention, take time to intentionally listen during a conversation.
Get Ripe Tip: intentionally give all of your attention to one aspect of your daily routine: the smell of your shampoo, the feel of the soft laundry, the sounds of the birds as you walk to your car.
13. Remember to play.
Play is an important part of childhood, but did you know it's an important part of adulthood, too? Play helps us be flexible, creative, and free spirited. Who wouldn't want to be described that way?!
Get Ripe Tip: turn up your favorite song and dance like no one's watching, even if they are (especially if they are!).
14. Before you get out of bed in the morning, be sure you are awake.
You don’t have to have a YouTube video-worthy, multi step morning routine to set you up for a great day. Start by focusing on how you spend your first few moments. When you wake up, try taking time to be fully present. Focus on your breathing, the feeling of your rested and relaxed body, or a few things you’re grateful for.
Get Ripe Tip: Tomorrow morning, do a full body stretch before sitting up. Bonus points if you do it *before* reaching for your phone.
15. Do one thing today that you've been putting off.
This tip might be the most challenging: do 1 thing that you've been putting off. Make the doctor's appointment, call the person you promised to call back, clean out the chaotic closet (and don't worry, we all have at least 1), get to bed earlier, make the cookies for your elderly neighbor you always thought would be a nice gesture. What can you check off your to-do list today that will take a weight off your shoulders?
Get Ripe Tip: Forgive yourself if you don't get it done. It's ok, you're enough and perfect is boring.
Whatever small changes you make to your life, remember that wellness shouldn't be overwhelming. Sort of defeats the purpose, doesn't it? We hope these easy wellness tips help bring you some good vibes in your day!