Top 10 Lifestyle Changes for Optimal Wellness

top lifestyle changes for wellness

The daily routine for most people tends to be overloaded with tasks, chores, and very little time and energy remaining for health and wellness. Many individuals struggle to find a balance that allows for optimal time for being healthy and living a balanced lifestyle. However, if you’d like to become more healthy despite these obstacles, the good news is that there are many ways to boost your day-to-day wellness.

An overall balanced wellness plan is something that can bring a range of benefits for you and your family. With all of this in mind, adding small changes to your current lifestyle could be the ticket to reaping increased health benefits. Some of the top lifestyle changes you can implement for maximizing your wellness are highlighted below.

young girl sleepingAim for Proper Sleep

One of the most important elements in being healthy and well is to get the right amount of sleep. Sleep is your body’s natural process for healing, rejuvenating cells, and maintaining immune health. While some suggest that the magic number of hours is around eight per day, the general rule of thumb should be seven to nine hours each night for optimal health.1  

In addition to aiming for seven to nine hours of proper sleep each night, it is important to get quality sleep, meaning your mind and body achieve rapid eye movement (REM) sleep. This type of sleep pattern occurs when the body is fully deep in sleep and dreams tend to be quite vivid during this phase.

During REM, the body secretes hormones, including human growth hormone, as a way to rebuild damaged cells and promote overall healing each night. Without this type of sleep, you could wake up the next morning feeling groggy, tired, and lethargic throughout the day, which is a downhill spiral that many adults face each day.

Swap Out Processed Foods for Whole, Natural Varieties  

Purchasing food products in recent decades has been quite the struggle. Marketing for foods is often misleading, and most food is processed in one way or another. Excess amount of processed foods have the potential to harm health in a number of ways, but it seems that many processed foods tend to have more sodium per serving and less fiber.2  

One of the best ways to cut back on eating processed foods is to consume raw and whole foods, including fresh fruits and vegetables, as well as whole wheat options. These options have more fiber per serving, natural potassium, and far less sodium than processed options.  

Consider swapping out processed foods such as potato chips, pretzels, deli meats, certain breads, and canned foods for natural options such as raw carrots, snap peas, celery sticks, apples, whole wheat breads, and pasta whenever possible.

girl standing at desk workingReduce Sitting Time During the Day  

Sitting and relaxing is something that every adult does each day. After a long day at work, there is nothing better than relaxing at home and simply letting the body and mind rest. However, with ever-changing technology and entertainment, sitting has actually become an issue in health and wellness.

Sitting for extended periods of time can quickly add to weight gain, abdominal growth, increased blood sugar, and blood pressure, in addition to increased risk of illness.3 For this reason, it is important to break up sitting time throughout the day and consider changing your workstation to a standing station to help optimize wellness.

Drink More Water and Less Caffeine

Consuming caffeine is not necessarily the enemy here. However, there are a few things that you ought to know about this stimulant and how it affects overall wellness. For starters, most caffeinated beverages, such as coffee, are loaded with sugar and syrups to enhance the flavor of the beverage.

These beverages tend to add empty calories and can cause a fast blood sugar rise, followed by a faster crash. In addition, caffeine can cause dehydration. Both of these examples play a huge role in your energy throughout the day, and more caffeine in your body can lead to reduced quality of sleep at night and sugar crashes during the day. Consider drinking more water throughout the day as a way to keep your energy levels in tip-top shape.

girl meditating indoorsMeditate or Practice Mindfulness Each Day

Mindfulness is a growing area of importance in the health and wellness world. It is a practice which teaches being present and aware of the things around you and what you’re doing.

Many meditation principles relate to mindfulness, and it seems practicing these techniques each day could play a major role in overall wellness. For starters, mindfulness and meditation may help eliminate any negative thoughts from your day, reduce stress, and improve quality sleep.4  

Consider Essential Oils with Aromatherapy

This element can be included with meditation, but aromatherapy with the use of certain essential oils can be a good way to boost your daily wellness throughout the day. Many studies show that certain essential oils have the ability to reduce stress and anxiety, as well as to promote sleep.5

Given these benefits, consider adding aromatherapy into your daily routine, whether topically after dilution with a carrier oil or aromatically in a room diffuser or rechargeable personal aromatherapy diffusers like Zen or Happy MONQ.

Set Realistic Daily Goals

Too often, people set themselves up for failure on a regular basis because they set too many goals for a particular day. It seems setting unrealistic daily goals is something that can lead to unnecessary stress. So, consider setting simpler goals, and if needed, prioritize your day-to-day tasks. In addition, consider finding ways to make your day more efficient, and if you need to cut back on something that is time-consuming then do it.

reading a book indoorsRead a New Book  

Wellness doesn’t stop at the body—it’s also important for the brain. Challenging mental activities such as reading is a way to help boost brain function, which can help boost cognitive function ever during the aging process.6  

There are a number of ways in which you can start reading, and the easiest and oldest way is to simply start with a book that you enjoy. If you are into technology, consider an e-reader subscription for your reading pleasure or consider an audiobook for mental stimulation.  

Volunteer Your Time to Help Others

Another area of mental health that tends to be overlooked is the sense of satisfaction and helping others. Volunteering your time and efforts to those in need can be a great way to boost the life of another, which can bring satisfaction, joy, and personal accomplishment.

While volunteering should not be an activity that you see as merely a way to bring yourself satisfaction, it is a way to boost this area in your mental health. Perhaps throughout the process, you will meet some new people, make some new acquaintances, and be social—which can all also boost your mental wellness.7  

having good hygieneTake Preventative Approaches

While you cannot predict when you will become ill, you can certainly do everything in your knowledge to prevent illness. With that in mind, consider washing your hands properly after using the bathroom, applying sunscreen before going outdoors, or eating healthy foods.

In addition, daily physical activity has a range of preventative health measures to protect you and your wellness. The point here is to consider doing the little day-to-day things to protect your wellness in the long-term.


The information above is intended to give you direction on how to be healthy and boost your wellness with small but meaningful changes. Consider giving them all a chance provided they fit into your lifestyle and notice the wellness changes you’ll likely experience.

Photo credits: AfricaStudio/, Foxyburrow/, LunaVandoorne/, arisara/, r.classen/, OlgaDanylenko/

Krista Burton

By Krista Burton

Krista is an aromatherapy enthusiast who enjoys writing and researching about all the new aromatherapy trends. When she’s not busy writing and researching you can find her dreaming about being on the beach.

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The above information relates to studies of specific individual essential oil ingredients, some of which are used in the essential oil blends for various MONQ diffusers. Please note, however, that while individual ingredients may have been shown to exhibit certain independent effects when used alone, the specific blends of ingredients contained in MONQ diffusers have not been tested. No specific claims are being made that use of any MONQ diffusers will lead to any of the effects discussed above.  Additionally, please note that MONQ diffusers have not been reviewed or approved by the U.S. Food and Drug Administration. MONQ diffusers are not intended to be used in the diagnosis, cure, mitigation, prevention, or treatment of any disease or medical condition. If you have a health condition or concern, please consult a physician or your alternative health care provider prior to using MONQ diffusers. MONQ blends should not be inhaled into the lungs.

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