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LEARN: How To Be Well-thy


Incorporate the following six tips into your lifestyle to be well-thy and see positive changes in your life!

1. Stay hydrated

  • Drink 16oz of water immediately upon waking each morning.
  • Drink eight glasses of water throughout the day.
  • Drink water between meals, instead of during meals. Take small sips of water before, during, and right after meals to help improve digestion.

2. Eat Fruits and Vegetables

  • Eat at least five servings of fruits and vegetables daily.
  • Eat vegetables with every meal, and choose colorful veggies for more nutrients!
  • Eat half of your daily vegetables and fruit in their raw state to improve digestion.

3. Exercise Daily

  • Exercise for at least 35 minutes every day. Choose resistance training at least three days per week.
  • Select movements that are fun for you, and make you break a sweat!
  • Add daily stretching to your routine, to keep your body limber and strong!

4. Reduce Stress

  • Incorporate mindfulness practices, like meditation or yoga into your daily routine.
  • Sit still, close your eyes, and breathe slowly for 2 to 20 minutes per day for stress reducing benefits.
  • If sitting is uncomfortable, lie down during your meditation.

If you are not sure how to get started with meditation, check out Mind Body Medicine for the latest tools and information. http://www.med.navy.mil/sites/nmcsd/Pages/Care/Mind-Body-Medicine_GM.aspx

5. Nurture Yourself

  • Develop a healthy state of mind by starting each day with a positive thought.
  • Step outside for 20 to 30 minutes every day and take big breaths of fresh air to oxygenate your cells, increase energy and get a dose of vitamin D from the sun!
  • Be good to you. Support your needs and feelings, both physically and emotionally.

6. Sleep Well

  • Aim for seven to nine hours of sleep per night.
  • For rejuvenating sleep, avoid eating, drinking, bright light, stimulants (like caffeine or nicotine), and brisk exercise within two hours of bedtime.
  • Create a sleep schedule - try to go to bed and wake up at the same time every day.

Keep it simple. If this information is overwhelming, try just one tip per day!