The 6 Pillars of Wellness
It's never too late to make changes to your daily life, especially when it considerably affects how you look and feel. We've compiled a list of six tried and tested habits approved by industry experts that form the six cornerstones of optimum wellness. Healthy habits are formed by consistently making small changes to your daily routines and we recommend adopting these one by one if they are new concepts. Alternatively, if you’re already a health and fitness nut then use these tips to fine-tune your routine. We promise you’ll see the benefits in no time! SleepGetting a good night's rest is the best way to help your body recharge for the day ahead. Studies prove that getting a balanced 8-hours sleep can improve everything from memory to hormone production. In fact, in one sleep and cognition study conducted by Professor Ferrie at University College London, people who slept for longer performed significantly better in five out of six cognitive tests. Switch off your phone and slip into your pajamas by 10pm every night - you'll thank yourself in the morning. CommunityMotivational speaker Jim Rohn famously said that we are the average of the five people we spend the most time with and nothing lifts your spirits quite like surrounding yourself with positive people. Whether you're ringing your parents or grabbing dinner with your core group, find time to stay connected and make new experiences with them. Find friends who encourage you to be your best self just as you do them and don’t forget to take constructive criticism on board to help you develop your skills. MindfulnessLife is too short to spend it worrying. Take steps to decrease the amount of stress in your life: stop taking your work home, cut toxins out of your life like alcohol or dedicate a few minutes to mindfulness every day. Mindfulness is a valuable weapon to have at your disposal - according to a study conducted by Dr. Madhav Goyal at John Hopkins University, 5-10% of practitioners struggling with anxiety and 10-20% with depressive symptoms saw moderate improvements after using mindfulness to wash away psychological stress. In addition, taking three deep breaths when you feel anxious is scientifically proven to slow your heart rate and turn off your flight-or-fight response by stimulating the vagus nerve. The useful little phrase, ‘keep calm and carry on’, also helps when everything gets a bit too much! NutritionVirginia Woolf hit the nail on the head when she said, "One cannot think well, love well, sleep well, if one has not dined well." Be more selective with your diet and start eating food that will do your body good. Aside from evidenced anti-obesity benefits, you'll find that eating superfoods and supplements will do amazing things for your energy, immune system and skin complexion. A study by Professor Fung at Simmons College has also shown that people who have a healthier diet are 25-30% less likely to show symptoms of heart disease. We love our nutritionist Elisa’s 22-day Sugar Cleanse that has helped a number of people from around the world get their diet back on track. GoalsWe're so busy juggling work, friendships and pesky errands that sometimes we forget to make sense of it all. Take some time out to reflect and set out three, six and twelve-month goals to help you visualize where you want to be and what you want to achieve. Whether you're creating something as simple as a to-do list, learning through new experiences or making big life decisions, writing it down helps to cement it in your mind. Many of the Chōsen alumni write down their thoughts and mantras first thing in the morning to reinforce neural pathways and ensure creative ideas get captured on paper. FitnessWe know you've got hectic lives, but it's important to establish a regular exercise regimen to nurture your body. You don’t need to spend hours working out to reap the benefits, in fact a Boston University study found that so long as the 10-minute bursts make up your daily quota of exercise, you will see the difference on your body. Overall fitness, endorphins and weight loss are just a couple of the perks of working up a sweat. Don’t forget to be kind and gentle to your body too; stretching, foam rolling, yin yoga, reflexology, massage and checking in with specialists frequently are a few things that can be incorporated into your monthly maintenance routine. If you want to find out more about healthy habits and how they can improve your life, head to the Chōsen Journal!