10 Lifestyle Changes That Promote Optimal Wellness

You may hear the phrase “health and wellness” quite a bit, but what does wellness really mean? Wellness refers to your physical, mental, emotional, and social well-being. It’s a holistic approach to your health, and it’s something Stephen Ficchi,D.O. and John Breslin,BSN, RN, CCRN take seriously here at Philadelphia Center for Anti-Aging. 

In addition to the many wellness services that can help support your physical and mental wellness, there are also many lifestyle changes that further support your well-being. Here are 10 essential lifestyle changes that, when incorporated into your routine, can promote optimal wellness and contribute to a happier, healthier you.

1. Prioritize regular exercise

Move your body more often! Engaging in regular exercise not only boosts your physical health but also has a positive impact on your mental wellness. Exercise can also help you manage your weight and reduce your risk of obesity-related conditions.

Incorporate activities you enjoy, such as walking, cycling, or swimming, to ensure you stay active and maintain a healthy weight.

Note: “regular” exercise is considered at least 150 minutes per week, but don’t discount little movements throughout the day. 

2. Focus on whole foods 

Nourish yourself with smart food choices. Choose whole foods like fruits, vegetables, lean proteins, and whole grains to provide your body with the essential nutrients it needs. Balanced nutrition supports your immune system, aids digestion, and provides sustained energy for your daily activities.

Avoid (or at least limit) anything that’s processed or highly refined. Just like exercise, what you eat plays a big role in supporting your body and your mind.

3. Get enough sleep 

Rest up for a healthier you with these tips:

Get enough sleep

Adequate sleep enhances your cognitive function, mood stability, and vitality. Without enough sleep, your body and mind burn out quickly. Try to get at least seven to nine hours each night.

Get good quality sleep

Getting enough sleep isn’t good enough. Your sleep has to be good quality sleep, too!

Incorporate sleep hygiene practices to help you fall asleep faster and enjoy a more restful, deeper sleep.

4. Quit smoking

If you smoke, smoking cessation can be the best gift you give yourself. Quitting can add as much as 10 years to your life expectancy, lower your risk of cardiovascular diseases, and reduce your risk of certain types of cancer. 

Although some people may turn to smoking to help cope with stress, the reality is that quitting can help you stay calmer and feel less anxious in the long run. Participating in a cessation program can better help you prepare for the symptoms of withdrawal, making it easier for you to achieve all the mental and physical benefits of quitting.

If you don’t smoke, don’t start! 

5. Manage chronic stress 

Occasional stress is one thing, but when you’re constantly in a state of stress, it can wreak havoc on your mind and body. Effective stress management contributes to mental clarity and emotional resilience and reduces the physical strain of stress on your body.

Practice stress management techniques such as deep breathing, meditation, exercising, or journaling to reduce the negative impact of stress on your body. You may also find that pinpointing the source of your stress (such as poor time management) is a good starting point to reduce stressful triggers.

6. Stay hydrated with water

Do you drink enough water each day? Proper hydration supports your bodily functions, aids your digestion, and helps maintain healthy skin. On the flip side, dehydration can increase your risk of several less-than-pleasant conditions, including headaches, urinary tract infections, constipation, and kidney problems. Carry a reusable water bottle with you, and if needed, use a wellness app to track your intake. 

7. Focus on relationships 

Your social connectedness is part of your overall health. Nurture your relationships with friends and family. Strengthening your social connections provides emotional support, reduces your feelings of isolation, and helps to give you a sense of belonging. Make it a point to reach out to a friend today!

8. Practice mindfulness and meditation daily

Engage in mindfulness and meditation practices to center your thoughts and reduce anxiety. These practices enhance self-awareness, promote a calm and focused mind, and help you manage stress. 

9. Limit screen time

Screen time isn’t inherently bad, but reducing your screen time can have a positive impact on your quality of life. Limiting screens before bedtime can help improve sleep quality and reduce eye strain. Allocate time for other activities that contribute to your well-being, such as reading, outdoor walks, creative hobbies, or spending time with friends.

10. Engage in regular self-care

Invest in time for self-care activities that relax you and bring you joy. Whether it's taking a bubble bath, practicing a hobby, scheduling a doctor’s appointment (healthcare is self-care!), or spending time in nature, self-care rejuvenates your spirit and boosts your overall happiness.

Consider wellness therapies to boost your lifestyle 

Even if you adopt all these lifestyle changes, you may need a little boost from time to time. Your health and wellness is our priority here at Philadelphia Center for Anti-Aging, and that’s why Dr. Stephen Ficchi offers a variety of wellness therapies such as:

• IV hydration therapy
• Stress management 
• Weight management 
• Injections, including vitamin injections and fat-burning injections 
• Hormone-balancing treatments 

To learn more about our anti-aging and wellness therapies, give us a call at 215-776-8821. You can also use our online form to book an appointment here in our Philadelphia, Pennsylvania, office.