The benefits of improving one’s health and wellness are immense. However, it can often be difficult to know how and where to begin. Our best-of-the-bunch recommendation is to choose one action for one week and make it habitual. Optimally, this means you are thinking about this wellness action and using it daily for one week.

That’s the easy part.

The challenging – and interesting – part is adding a new action each week, building on your previous work. In so doing, your global health will improve quickly and you will likely be pleasantly surprised at having more energy, sleeping better, moving easier, etc.

This simple approach reinforces the idea that the work of wellness is empowering and proactive. It shows immediate, tangible results, which provides quick cognitive reinforcement for the mind’s construction of a new routine.

Here is a list of 5 great starter actions to take and easy ways to implement them, followed by a CBS News video highlighting cognitive and physical workout methods for everyone. Be on your new wellness path in days!

1. Eat 9 servings of fruits and vegetables daily for one week: set reminders on your smartphone during the day, wear 9 stretchy bracelets and transfer them to your other wrist as you eat a fruit or vegetable serving,
2. Walk for 30 minutes every other day for one week: on recognition of a 45 minute window or a period that is about 35 minutes or so, put on your walking shoes, GET UP and GO: do not think about doing it, proceed directly to GO
3. Increase water intake for one week: practice carrying an empty, refillable 8-12 ounce water bottle for one day and then drink one, two, or more bottles daily
4. Sleep enough nightly for one week: usually this means 7-8 hours for most, 6-7 for some: check out this excellent resource for a concrete plan that will improve one’s sleep hygiene
5. Practice an attitude of gratitude daily for one week: be mindful of saying “thank you” or “thanks” to others, tell your body “thank you!”, fill yourself with a strong sense of appreciation for life around you

Be well and live in abundance. @DoctorJames

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Covering health and wellness matters from the use of tai chi in fibromyalgia to phytonutrients that fight oxidative stress, here are several articles for enhancing one’s health, wellness, and quality of life.
@DoctorJames

Tai Chi Reported to Ease Fibromyalgia: 50% of observed research participants showed substantial improvement with no adverse effects and recommendation is to study the use of tai chi in larger groups of people with fibro and to study its use in chronic pain conditions

Omega-3 Shows Benefits Against Oxidative Stress: generates reduction in cardiovascular disease and promotes optimal heart function

Vitamin D May Protect Against Crohn’s Disease: important news for those with Crohn’s disease and for siblings who do not have it; previous resource regarding Vitamin D deficiency and the use of sunshine is here

Capsaicin Weight-loss Mechanism Suggested: capsaicin is the active compound in hot peppers that produces the chemical changes associated with heat and this compound appears to reduce caloric absorption in the gut, reduces fat tissue, cranks up the metabolism and burns calories more efficiently, and lowers lipid levels, generating weight loss

Sense of Touch Affects Our World View: Study Shows Link Between Sense of Touch and the Decisions People Make