The wellness checklist

Somebody once asked me what it means to live a wellness lifestyle. It is a sense of mindful living, the one that we do unconsciously every day that matters. And yet, we are conscious of our thoughts and actions as we live our daily lives.  So, wellness is what you and I do naturally from the time we wake up each morning to the time we go to bed at night. 

To make it easier, I have put together a general checklist to serve as a guide.  It is subject to your own interpretation based on your chosen lifestyle.

Consider these as friendly reminders to help you live your life as well as you wish to.

Did you remember to...

• Wake up with a grateful heart? Gratitude is a powerful vitamin. It sets the tone for the day and boosts your mood towards more openness and positivity.

• Pray and meditate. Spiritual wellness is about finding your center. Your inner radiance will shine more brightly when you are centered.

• Drink water. Go for 10 glasses of water daily. Your complexion will improve and your energy levels will be up. Best of all, you will never be constipated.

• Bathe twice daily -- once in the morning and before bedtime. Cleanliness and good hygiene are a must if you wish to be healthier. 

• Moisturize your skin after every bath. Use a moisturizer with gentle ingredients and no harsh chemicals or strong fragrances.

• Have a healthy breakfast. While some may prefer to skip breakfast and compensate with a heavy lunch, others who do have breakfast find that their energy levels are up for much of the day.

Consider having a breakfast with a balance of fruit, protein and carbohydrate.

Watch your calories if you are on a diet. Breakfast is the best meal of the day to do so. You cannot go wrong with everything raw and fresh like veggie juicing, or a fruit with yogurt (dairy or non-dairy).

• Exercise 30 minutes each day. If you can follow this basic rule, then chances are you are energetic and strong.   

•Stretch after every exercise. If you do not, then your body aches and pains will remind you to do so. Stretching tired muscles prevents them from cramping. 

• Change your exercise routine or add variety to your regimen. For example: Cardio workout; M-W-F, Flexibility/Pilates/Yoga: T-TH, Swimming: Sat-Sun.

Do not get overwhelmed. The minimum desirable body activity is three times weekly. 

•Limit your alcohol intake. Men: three glasses daily, Women: one to two glasses daily. 

• Eat your veggies. Have five servings of vegetables daily. You will find it difficult to gain weight if you do so. 

• Eat just enough and not too much. Consuming food beyond your limit can cause excessive burping, gas and a feeling of discomfort. 

• Walk if you have over eaten. Simple, right? And it works. Take a short leisurely walk for 10 minutes. You will feel much better after the mild exercise.

• Take a sip of hot tea as a matter of after meal habit. You may choose from herbal teas

like chrysanthemum, jasmine, green, peppermint, ginger, turmeric, tarragon, etc.

• Cut back on your sugar intake. Too much sugar will weaken your immune system, rob your skin of collagen and raise your glucose levels.

• Take your daily vitamin-mineral supplement as suggested by your doctor. 

•Take vitamin C. It is considered the skin vitamin. Plus, it boosts the immune system. 

• Do your mindful breathing exercises. Taking deep breaths are good for the lungs and the diaphragm. 

• Stand up if you have been sitting for too long. The rule is to get up every 20 minutes. This is good for circulation and to prevent your lower back and hamstrings from getting stiff.

• Rest your eyes. Stop if you have been staring at your gadget for more than 20 minutes. Look at the corners of the room -- to the right for 20 seconds, then to the left for another 20 seconds. This prevents eye strain. 

• Use eye drops as prescribed by your doctor. Moisturize your eyes three times a day to prevent dry eyes.

• Do not use your gadget in a dark room. Exposure to blue light is intense in an unlighted room. Protect your eyesight now in order to prevent problems in the future.

• Try the positive thought diet. Drive away a negative thought by replacing it with a positive one. 

For example: “Today will not be a good day.” Replace it with “ Today will be a great day!”

• Manage your daily stressors. Know who and what they are. manage your reaction to stress.

*Unwind and relax. Know when it is time to put your feet up and close your eyes. 

* Smile. Even if a person frowns at you. A smile is a powerful tool. It can disarm anyone. 

* Do something kind today.  Make someone smile. Listen to his problem. Visit an aging relative. Call up a long-lost cousin. 

Tell someone you love her/him. 

• Say thank you to the guard who greets you each day at the office, the waitress who serves you, the operator who answers your call, your helper who serves you, your co-workers and colleagues and everyone who is a part of your life.

• Hug someone special. Hugs are healing. 

Affirmation: “I am serene.”

Love and light.