Stronger, Healthier, Happier: The Power of Prioritizing Physical Wellness.

Prioritize your wellness. Strengthen your body. Reclaim your life.

Wellness

Wellness is the absence of disease and a state of optimal health. Practicing holistic wellness focuses on balancing physical, mental, spiritual, social, and emotional wellness; each carrying unique dynamics, challenges, and care routines.

Life circumstances, society, and personal goals influence how much focus we put on each area. Typically, if weight gain or health issues arise, we shift more attention to physical wellness, or if stress seems to be overwhelming and affecting our mood, we may focus more on our mental, spiritual, or emotional health.

And while no area takes precedence over another, each plays an equally vital role, often influencing one another in ways that can be either positive or negative. Among these interconnected dimensions, physical wellness often serves as a foundation, influencing and reflecting the state of the others.

Physical wellness is about more than just what you eat and how often you exercise. While those

are key factors, other essential components include:

• Sleep – Ensuring you get adequate rest each night.

• Substance Use– Being mindful of harmful substances that can negatively impact your health.

• Menstrual Health – Understanding how to properly care for your body during your cycle.

Together, these elements play a role in our physical well-being, creating a more complete picture of health.

A tranquil moment enhanced by aromatherapy candles, promoting wellness and relaxation.

Trauma

Throughout life, we experience trauma, which impacts our wellness either momentarily or chronically. Trauma is the emotional and psychological response to life-changing events, such as abuse, natural disasters, or the loss of a loved one. When we experience trauma, our sense of security is disrupted, often making us feel like we’ve lost control over our lives.

What many people don’t realize is that trauma can manifest physically. It can lead to:

• High blood pressure

• Disrupted sleep patterns

• Increased feelings of depression

• A sedentary lifestyle due to a lack of motivation

However, even in difficult times, prioritizing physical wellness is essential to healing and reclaiming a sense of stability.

Personal Hygiene

Personal hygiene and self-care practices are also essential aspects of physical wellness. Self-care involves more than just relaxation, it’s about taking intentional steps to nourish both your body and mind. Some key aspects include:

• Good hygiene – brushing your teeth, showering daily, and practicing menstrual health habits.

• Mental stimulation– Engaging in activities like puzzles and crosswords to keep your brain sharp.

• Emotional wellness – Setting aside time for prayer, meditation, or quiet reflection.

Taking care of yourself is necessary, not selfish.

Physical Activity

When we think of physical wellness, exercise is often the first thing that comes to mind. However, there’s a common misconception that physical wellness is solely about weight and body size.

While maintaining a healthy weight can be beneficial, physical activity is about so much more, such as:

• Boosting circulation

• Reducing the risk of chronic illnesses

• Building strength and endurance

• Relieving stress

• Enhancing focus and creativity

• Contributing to a longer, healthier life

The great thing about physical activity is that there’s something for everyone! Whether you prefer dancing, yoga, sports, or hiking, movement should be enjoyable.

Here in North Carolina, we have access to over 1,500 walking trails and 2,000 hiking trails, providing us North Carolinians with countless opportunities to get active while enjoying nature and the scenic views of our beautiful state!

Whatever activity you choose, remember: do it, do it often, and do it consistently.

Home Workout Essentials: A yoga mat, jump rope, water bottle, and dumbbells to enhance physical activity.

Diet & Nutrition

The foods we eat play a significant role in our physical wellness. Nutrition provides the fuel our bodies need to:

• Strengthen our immune system

• Sustain energy throughout the day

• Support brain function and mental clarity

It’s not just about what we add to our diets, but also about being mindful of what we should limit, such as processed foods, excessive sugar, and other harmful substances.

Changing lifelong habits isn’t easy, but with education, small steps, and consistency, better choices become second nature.

Staying hydrated is an essential aspect of physical wellness.

Physical Wellness Recommendations

If you’re starting your physical wellness journey or just in need of some fresh ideas, here are a few tips to help you along your way.

Personal Care:

• Practice good body and oral hygiene.

• Pray, meditate, and indulge in intentional quiet time.

• Take a bubble bath.

• Get an adequate amount of sleep each night.

• Enhance your brain health: read a book, do crossword puzzles, trivia, or learn a new language.

• Practice good menstrual hygiene.

Physical Activity:

• Go for a 30-minute walk.

• Go swimming.

• Follow a fitness routine.

• Participate in group fitness: pilates, yoga, or Zumba.

• Jump rope.

• Go for a bike ride.

Diet & Nutrition:

• Maintain a balanced diet & control your portions.

• Increase fruit and vegetable consumption.

• Limit red meat consumption.

• Eat more fish and lean meats.

• Eat foods that provide essential nutrients.

• Drink a lot of water. A standard recommendation is about 15 cups for men, and about 11 cups for women. Consult with a healthcare provider for more accurate measurements based on your overall health.

Be Encouraged

The phrase mind over matter reminds us that our mental strength can help us overcome physical challenges.

To truly embrace physical wellness, we must first believe that our health, bodies, and lives are worth it.

One way to stay motivated is by using affirmations. You can:

• Write them on sticky notes around your home.

• Set them as daily reminders on your phone.

• Speak them aloud each morning.

Some powerful affirmations include:

✨ I have the power to take control of my life.

✨ I am committed to making better choices for my health.

✨ My body deserves care, nourishment, and love.

Make your affirmations personal and meaningful, as they should reflect what you need to hear to stay encouraged!

"The mountains that seem impossible today will get easier to climb with time and perseverance!"

It is never too early or too late to start prioritizing your health.  Be intentional about your lifestyle change and do things such as:

• Set SMART goals (Specific, Measurable, Achievable, Relevant, and Time-bound) and adjust them as you progress.

• Start with a 30-minute workout, then increase the duration or switch to a mile-based goal.

• Swap out unhealthy meal choices on specific days, then gradually expand those habits.

Remember, change is not linear, and your journey won’t always resemble others. Show up for yourself daily and stay consistent. Life happens, and motivation may waver, but even if you take a break, pick back up and keep going.

Reflect and keep track of your progress by purchasing one of my Wellness Journals, a helpful tool to record food intake, physical activity, bodily changes, and vital signs.

Follow Your Journey: Wellness Journal- embark on a personal path of reflection and growth.

Most importantly, stay encouraged. You can achieve your wellness goals. The mountains that seem impossible today will get easier to climb with time and perseverance!

Wishing you wellness,

Teyona Rakell