Low-Cost Wellness
“Wellness” has so much buzz these days!
Not a bad thing, but I believe it deserves some context, clarification, and a little bit of a makeover.
When searching the word “wellness”, lots of definitions arise. Some examples include:
“Wellness is the act of practicing healthy habits on a daily basis to attain better physical and mental health outcomes, so that instead of just surviving, you're thriving.” 1
“The active pursuit of activities, choices and lifestyles that lead to a state of holistic health”. 2
“Wellness is a holistic integration of physical, mental, and spiritual well-being, fueling the body, engaging the mind, and nurturing the spirit.” 3
All of these offer some pretty inviting descriptions! If only it were that simple….
“Wellness” is worth nearly 5 trillion dollars, suggesting that it’s another area of our lives impacted by consumerism and capitalism. While it can be harmless to indulge here and there, it’s important to know that wellness doesn’t REQUIRE that you spend an arm and a leg. There are tools and resources with greater availability and accessibility than a $10 smoothie or $40 fitness class.
As a yoga instructor and health coach specializing in stress management and the nervous system, I hope to diminish some of the unnecessary pressure that goes into our “wellness”. This means accepting that our overall health requires much more than aesthetically pleasing routines, trendy workout classes, and the struggle for perfection when it comes to diet and lifestyle.
Here are some low to no-cost wellness practices:
Fresh Air! Crack open a window or step outside for 5 minutes in the morning. Fresh air is rich in oxygen, which we all know we need. Despite this, we often forget that this oxygen is what allows our brain to balance our feel-good hormones, boosting our mood and helping us think more clearly.
Practice Pranayama, or yogic breath control. Studies have shown that regulating our breath for even 5 minutes a day (from anywhere, at any time) can improve our mental and cardiovascular health.
For a guide on how to practice pranayama, visit my instagram reel on Pranayama, specifically Nadi Shodhana or “Alternate Nostril Breathing”!
Drink up! (Water, that is). As fundamental as it sounds, adequate hydration is the basis to a healthy immune system, cardiovascular system, balanced cognition + mood, and overall proper organ functioning! Ayurveda (ancient Indian Medicine) suggests that sipping on warm or room-temp water is the best way to promote optimal digestion and reduce bloating/stomach discomfort. If you struggle to drink enough water (11-16 cups per day), try adding in some fruit or cucumber, electrolyte packets (watch the sugar content!), or swap in some sparkling water.
Process your thoughts and emotions: This can look like journaling, drawing, seeing a mental health professional, venting with a trusted friend, or moving your body in ways that help you come back to center- to name just a few. Unprocessed emotions can impact the way your body responds to stress in the long-term, leading to unwanted health outcomes. It’s so important to remove yourself from autopilot at some point each day, and check in with how you’re feeling. In yoga, we call this svadhyaya, or self-reflection.
Unplug: Take time each day to step away from your texts, emails, social media, calendar, etc! When you give your brain the chance to “turn off”, your nervous system is better able to integrate all of the stimuli from the day. This can help you process your thoughts, emotions, and make decisions. Your parasympathetic nervous system loves this! And spending time “doing nothing” can be crucial to mental wellbeing for those with anxiety and chronic stress.
Of course, your ability to prioritize wellness and introduce any of these suggestions depends on the time you have available, and so many other aspects of your circumstances. My pet peeve in this health and wellness field is the narrative that everyone just needs to “get their priorities straight” and make better choices. What this notion ignores is varying access to things like clean water, clean air, free time, and the safety and/or ability to take care of oneself.
It’s my hope that at least one of these suggestions can be beneficial to anyone, regardless of their circumstances, and that us in the “wellness” world will encourage more accessible and realistic types of self-care!
What does your low-cost version of wellness look like?
If you are struggling with developing positive habits, detaching yourself from the harmful wellness narratives out there, or just don’t know where to start- I would love to help! I offer health coaching and yoga instruction, both with an emphasis on reducing stress and balancing the nervous system. Payment plans are available, as well as choose-what-you-pay options. Reach me on social media @imperfectly__well or by sending an email with the button at the top of this page!
Wishing you well,
Jess
