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10 Easy Ways to Sneak Some Healthy Moments into Every Day

Updated: Mar 11, 2019

By Elizabeth (Betty) Nolan, Earth Spirit Wellness Inc.


The activities and routines that make up your mornings and evenings have a significant impact on the quality of your day as a whole. The more healthy moments you consciously bring into your daily routine, the better you will be at handling stress, managing your mood, and dealing with life in general. Below are ten suggestions.


  1. Eat breakfast You don’t have to look far to find studies that say starting the day with a nutritious breakfast, one that is high in fibre, protein, and foods containing vitamins and minerals (such as fruit and vegetables), can improve your concentration and performance throughout the day.

  2. Cut back on coffee Coffee and other caffeinated drinks are highly acidic when burned in the body as fuel. If you absolutely love coffee, try to keep it to one to two cups and finish it before noon. In the afternoon and evening perhaps try some caffeine-free herbal teas. Great choices are dandelion (helps cleanse the liver), nettle (helps remineralize the body), and chamomile (helps calm the nerves).

  3. Include healthy snacks Apples, grapes, and berries (or any fruit) are great snacks. If fruit causes an empty feeling in your stomach, add a few almonds, walnuts, pumpkin seeds, or sunflower seeds. Fruit is nutritious and detoxifying. Nuts and seeds help with remineralization and brain function.

  4. Do breathing exercises Breathing exercises help relieve stress, cleanse the lungs, and add oxygen to the bloodstream. When we feel stressed or anxious, we often begin to breathe shallowly. To bring calm to the body, inhale deeply through the nose, then sigh heavily through the mouth. Repeat as needed.

  5. Seasonal screen saver We all dream of vacationing when we are working. If it’s a goal of yours to visit a certain place, find a travel photo of that place and use it as a screen saver.

  6. Find time to get outside Outdoor activities are good not just for the body, but for the mind. Being outside, especially in nature, exposes us to negative ions, which is a great switch from being exposed to the positive ions given off by computer screens. Negative ions are oxygen atoms with an extra electron. They are created in nature by the effects of water, air, sunlight, and the Earth’s inherent radiation. That’s why visiting the beach makes us feels refreshed.

  7. Meditate Meditating, even if it’s just five minutes per day, has been proven to reduce stress, increase self-acceptance, slow aging, and improve focus and concentration. Meditation before bedtime helps relax the body.

  8. Drink water Our bodies need water to function properly. If you feel tired or lethargic during the day, a glass of water might be all you need to feel refreshed! Add a kick to your H₂0 with a slice of squeezed lemon, fresh cucumber, or a few berries.

  9. Relaxation treatments Treatments like Reiki, massage, facials, baths, and yoga help to de-stress and bring a better perspective. You can do them at home or engage a professional. Many professional treatments are covered under employee or student health insurance plans.

  10. Reduce blue light exposure at night Exposure to light at night suppresses the secretion of melatonin (the sleep hormone secreted by the pineal gland), and blue light from electronic devices does it more powerfully. If you must read your smartphone or tablet before bed, turn on the Night Shift function.

A few small changes can make a big difference: try these tips for a new and revitalized you!


Elizabeth (Betty) Nolan,

Earth Spirit Wellness Inc.

Betty is a naturopathic practitioner who also practices Reiki, BioScanSRT, and Raindrop Technique. She owns and operates Earth Spirit Wellness Inc., located at The Commons, Villa Nova Plaza, in Conception Bay South, where she helps her clients achieve their best health and wellness. When she’s not helping her clients or studying, you can find her spending time outdoors with her sheltie, Rosie.