Today’s social and cultural landscape has changed significantly. Urban living has created constant rushing and the pressure to manage many responsibilities at once. Rising living costs have also led to longer working hours. Without realizing it, wellness is often pushed aside.
It is not surprising that even the younger generation is struggling to stay well. Adults, meanwhile, may lose their wellness gradually over time.
Wellness is clearly trending. Wellness centers, seminars, and workshops continue to grow, offering advice on how to safeguard well-being. Many approaches rely on assessments and paid programs to measure wellness levels. However, practicality is often lost in the process (CHAIR YOGA BENEFITS).
In reality, wellness begins with simple daily routines. These habits can be incorporated into everyday life. Wellness does not require a high financial commitment. Most practices start at home (URBAN GARDENING BENEFITS) with mindful choices and consistency. Affordable options outside the home can be included when necessary, but simplicity remains the foundation of true wellness.
Sleep is one of the most important foundations of wellness. Yet, sleeping well has become a challenge. Staying up late has slowly become the norm, for many reasons. Sleep deprivation is one of the main reasons health and wellness decline.
Not getting enough sleep affects both
emotions and daily functioning. It can lead to irritability, anger, poor focus,
and carelessness. Productivity drops, and mornings become harder. For some,
ongoing sleep issues gradually disrupt overall wellness.
Tips for Better Sleep
Heavy and late meals often interfere with sleep. Eating at least two hours
before bedtime allows the body enough time to digest. Ideally, dinner should be
earlier and lighter. Heavy foods, especially those high in sugar and fat,
stimulate the body and mind, making it harder to fall asleep. Late-night
snacking has a similar effect.
Having a regular sleep routine helps train
the body to rest. Going to bed at the same time each night may feel challenging
at first. Over time, the body adjusts. Sleep begins to come naturally, much
like an internal alarm reminding you when it is time to rest. Occasional late
nights are understandable. However, when irregular sleep becomes a habit, it
disrupts the body’s natural rhythm.
Staying active during the day also
supports better sleep. Physical movement and mental engagement create a natural
need for rest. When the body and mind are gently tired, sleep comes more easily
and feels more restorative.
Food
Food plays a significant role in wellness. Life in the fast lane has normalized
eating out and relying on takeaways. Meals are often grabbed quickly to satisfy
hunger, without much thought about what goes into the body. Home cooking (EGG PLANT VEGETARIAN CURRY RECIPE) has
also taken a back seat, especially for those with demanding work and business
commitments.
These habits contribute to weight gain,
reduced energy levels, and feeling sluggish after meals. Overeating is another
common issue. It often happens when food is used to satisfy emotions, whether
for comfort, happiness, or stress, rather than true hunger.
When it comes to wellness, it is not about healthy eating alone. It is about mindful eating.
Mindful Eating Tips
Eat when the body signals hunger, not out of greed or convenience. Hunger is
the body’s way of asking for fuel. This also means maintaining regular meals,
such as breakfast, lunch, and dinner, instead of skipping meals and overeating
later.
Simple home-cooked meals support wellness.
They do not need to be elaborate. Quality ingredients and mindful preparation
make a difference. Cooking methods can be adjusted to suit individual needs,
such as using less oil, grilling, or pan-frying. Food preferences may vary,
including vegetarian choices or specific dietary needs like gluten-free or
dairy-free options.
Eating out requires mindful choices. Opt
for smaller portions or share meals to avoid overeating. Choose dishes that are
steamed, lightly stir-fried, or soup-based when possible. For dinner, lighter
options such as sandwiches may be easier to digest. Reducing heavy
carbohydrates, especially late at night, can also support better wellness.
Keep Active
One of the biggest threats to wellness today is prolonged sitting. Long hours
spent facing a laptop or driving through city traffic place strain on the body.
Over time, this leads to back pain, leg discomfort, numbness, and stiffness.
While some of these routines are difficult to avoid, they can be managed with
conscious movement.
Another common reason for inactivity is
the belief that there is “no time” to stay active. Many people also find it
increasingly difficult to sit on the floor or move comfortably, which reflects
how limited daily movement has become.
Tips to Stay Active
Walking is one of the simplest ways to stay active. Choosing to walk to nearby
places, such as a grocery store within a short distance, helps keep the body
moving. However, staying active does not mean overdoing it. Walking excessively
until the legs feel worn out may strain muscles and joints. Moderation is key.
Yoga is widely recognised as a holistic
approach to wellness. It integrates breath, movement, and mental awareness,
while also supporting emotional balance. Attending a yoga session even once a
week can help maintain flexibility, circulation, and inner calm. Many people
also experience a sense of lightness and emotional well-being after regular
practice.
For those who prefer more vigorous
movement, yoga-based fitness programs, often referred to as yogalates, are an
option. These combine yoga postures with fitness elements and stretching.
Compared to high-impact workouts, these practices place less pressure on the
knees and joints. They also incorporate floor-based movements, allowing the
body to stretch and strengthen without excessive strain.
Nature
Urban living has led many people to seek nature as a form of recreation during
weekends and holidays. This alone reflects how nature is recognised as a
powerful natural remedy for wellness. Activities like gardening, which were
once part of daily well-being, have gradually taken a back seat due to limited
time and busy schedules.
Despite this, the need to reconnect with
nature has become more important than ever.
Nature Wellness Tips
Gardening itself can be a gentle physical activity. Leisure walks in natural
surroundings also bring a sense of calm and rejuvenation. Being surrounded by
natural colours, such as shades of green, yellow, red, and pink from plants and
flowers, supports visual relaxation and mental ease.
Nature also acts as a form of natural
aromatherapy. Fresh scents from plants, soil, and open spaces stimulate the
senses and help release stress and fatigue. Simply being present in a natural
environment can create a noticeable shift in mood and energy.
Breathing in fresh air supports overall
well-being. Exposure to morning sunlight helps the body naturally absorb
vitamin D, reducing reliance on supplements. Beyond physical benefits, nature
has a healing effect on the mind. Spending time outdoors offers mental clarity,
emotional balance, and a deep sense of restoration.
Work Commitment
Contributing to an organisation’s mission and goals is not forced. It is what
is expected as part of the role. Work commitment is often measured through
performance indicators, deadlines, and targets. However, commitment does not
mean overcommitting or sacrificing wellness in the name of performance or job
security.
Long working hours, constant deadlines,
and the expectation to remain available beyond office hours have become
increasingly common. In many cases, this extends into off days and personal
time. Over time, such work patterns contribute to declining wellness among
employees. This may happen intentionally or unintentionally, from both
organisational expectations and personal habits.
Work-Life Balance Tips
Focus on delivering work commitments within official working hours. Avoid
spending time on tasks that do not contribute directly to work outcomes. Taking
lunch breaks is equally important. Working through breaks with the hope of
recognition often leads to exhaustion rather than reward.
Clock out at the stipulated time whenever
possible. Staying back occasionally due to genuine urgency is understandable.
However, when working late becomes routine, it is important to reflect on
whether this is driven by habit or unspoken pressure. Avoid lingering at the
workplace unnecessarily. Make a conscious decision to leave on time.
Learn the subtle art of saying no. This
does not require confrontation or over-explanation. When practiced
consistently, it signals that excessive workload is unsustainable.
Plan work and personal life in a way that prevents one from spilling into the other. Unless the role genuinely requires irregular hours, limit engagement with work messages, emails, or group chats outside working hours. Politely declining work-related matters during off days helps reinforce healthy boundaries and protects long-term wellness.
Screen Time
Social media can be enjoyable and useful. It helps people stay updated with
trends, news, and general information. However, frequent checking of the phone
during work hours or throughout the day often leads to unnecessary stress.
Constant exposure to shared content can cause emotional reactions and mental
fatigue.
Excessive screen time also encourages
comparison. Repeatedly viewing other people’s lives can affect self-esteem over
time. Physically, prolonged phone use contributes to headaches, eye strain, and
muscle discomfort. Neck, shoulder, arm pain, and numbness are common effects
that gradually impact overall wellness.
Screen Time Management Tips
Put the phone aside at least 30 minutes before bedtime. This allows the body
and mind to wind down naturally, making it easier to fall asleep.
Avoid scrolling on social media while
lying in bed. There is rarely a clear stopping point. This keeps the mind
active and often results in waking up feeling tired the next day.
Set clear limits on daily phone usage.
While this requires self-discipline, it is essential for protecting both mental
and physical wellness.
Avoid being drawn into screen time by
others who insist on sharing the latest updates or trends. Politely declining
helps maintain focus and prevents unnecessary distraction.
Self-Care
When self-care is not a priority, overall wellness gradually declines.
Self-care is a broad concept that involves caring for both body and mind. It
means nurturing yourself without overextending energy on others or neglecting
your own needs. Without it, health suffers and negative emotions can take over.
Irritability, frustration, and outbursts often arise, leaving wellness
compromised.
Self-Care Tips
Drawing boundaries is not selfish. It allows time for wellness activities, such
as quiet walks in nature, spending time alone, or pursuing personal passions.
These small acts foster inner balance and self-value.
Set clear priorities instead of
overindulging. Excessive socialising, overeating, or spending too much time on
social media can unbalance wellness and leave energy drained.
Focus on realistic goals and take small
steps forward. Ambitious leaps may feel exciting, but trying to “fly too high”
can backfire and disrupt well-being.