28-day changes to the best of your health

Good health comprises a series of choices you make every day. Here are the ways to achieve wellness in 28 days.

Week 1 Kitchen tips

1. Combine berries and breakfast

No one can deny how powerful and incredible berries are. They’re good for your nervous system, digestive system and rich in vitamin C. Some berry breakfast recipes like blueberry smoothie, raspberry with chia seed scones or spiced strawberries with yogurt may provide you enough energy to get anything done in a new day.


No one can deny how powerful and incredible berries are (source: internet)

2. Add green foods to your daily recipes

Natural green foods are the gift given by Mother Nature to your life. You should include them in your recipes every day because these foods, in addition to improving physical and mental wellness, can also address serious diseases. For example, a plant-based diet helps to balance your blood sugar levels out and, therefore, reduce the risk of weight gain and diabetes. Green vegetables, nuts, seeds and seaweeds can fight against inflammation, heart attack and cancer. You can add a cup of broccoli or green beans to your dinner or some spinach to your smoothie.

3. Drink a glass of water on waking up

Before filling yourself with a cup of energizing coffee, drink water first. After a long night, you suffer from dehydration and should be hydrated by a cup of water. This is a crucial point in staying healthy because we need a lot of water each day.

4. Make plain coffee and tea

To maximize the benefits of coffee and tea, you should omit sugar and milk. These two antioxidant-rich beverages provide morning pick-me-up energy and boost afternoon mental focus. In addition, they can protect against liver disease, cancer, type 2 diabetes and reduce the potential risk of dementia. Drinking 1-2 cups of coffee or tea in the morning has become a worldwide habit that we would always love to keep.

5. Value homemade dishes

Restaurant-made dishes may not be suitable for you because they are excessively oily or cooked with unhealthy ingredients, not to mention sanitary conditions.At home, you can select fresh ingredients by your hands and cook them, just simple dishes like soup, a macro-bowl or salad, a protein and veggie or healthful berry smoothies. Cooking can also cheer you up because it is fun. Roll into the kitchen and be your own cook from today.

6. Season with herbs instead of salt

Try cardamom, cinnamon and ginger for an energizing breakfast. Try sage, black pepper, cayenne and turmeric for a nutritious lunch. And try basil, pepper, oregano, and thyme for a relaxing dinner. Mix them whichever you want to. These herbs can reduce blood pressure levels, fight against cancers and boost your mood.

7. Throw away sugary foods

Sugary foods result in digestive messes, accelerate your ageing process, worsen your filthy mood and sap your energy. If you have a sweet tooth, try fruits such as an apple, some berries or an orange.

Week 2 Activity tips

8. Have 30-minute walk or jog every day

Try to get up 30 minutes earlier in the morning and you have time to do this. This action has metabolism-boosting benefit which helps to balance your weight and serotonin-boosting benefit which improves your body energy and flexibility throughout the day.


Walking or jogging should be done every day (source: internet)

9. Spend 5 minutes a day lifting something heavy

Something heavy but light enough to pick up in one hand. It could be a dumbbell, a kettlebell, a water bucket, etc. Just 5 minutes a day, but if you can do this every day persistently, this can have a huge impact in the long term. This form of training can help to improve your concentration, energy and metabolism. You can do this 3 times a day and you have an amazing total number of 15 minutes of training.

10. Don’t sit too much

If you have an office job, you should be more alert to it. Long sitting can be damaging more than you think. Studies in the UK have found that excessive sitting can lead to type 2 diabetes, some types of cancer and early death. Moreover, too much sitting results in tiredness, bad mood, reduction of metabolism and brain fog.

11. Stay more active during errands and commutes

Try to be more active in running errands, commuting to work or the like. If your office is on 4th floor, take the stairs instead of elevator. If you can walk to a supermarket to buy some food, just do it. The problem is people are less concerned about exercising in this modern technological era. We are becoming heavier and more sluggish.

12. Do some stretching every day

Stretching releases muscle tension and fights against muscle cramps, muscle stagnation. It can also boost lymphatic flow and blood flow.

13. Spend time on outdoor activities daily

Being active outside can boost your creativity, lift your mood up, prevent depression and expose yourself to D vitamin of the sun. You can take a short walk with your dog in a park or just go around your neighborhood for a few minutes.

14. Try yoga

Don’t be intimidated by yoga. It’s not scary as you think. At least you can give it a shot for its major benefits. Yoga is a great way of reducing stress hormone – cortisol. Yoga, in addition, boosts lymphatic flow and keeps your feelings in a good state. You can start with some simple yoga You Tube videos for beginners.


Try yoga (source: internet)

Week 3 Mind and mood tips 

15. Think about your hormone when eating

The majority of us don’t spare a thought for our hormones when we choose something to eat. That’s why we’re making a big mistake. In reality, the health of our hormones affects greatly our thoughts, our behavior and our feelings. Certain foods are the leading cause of anxiety, mood disorders, stress and depression. They are dairy products, processed foods, gluten and sugar. Dairy products can also lead to brain fog, anxiety and estrogen imbalance. In summary, to have the best health, you should eat whole and unprocessed food like nuts, green foods, vegetables and fruits.

16. Do something you love every single day

Something small like reading your favorite book, cooking your dinner, going to a club, playing a sport or anything you love to do. Those small daily things can increase your serotonin levels and make you happy in the long term.

17. Choose magnesium-rich foods

The best sources of magnesium are bananas, cacao, seeds, nuts, green foods, sweet potatoes and avocado. Magnesium helps to combat stress very well.

18. Eat good fats

Instead of animal fats with unhealthy effects, you can consume good fats from flax seeds, pumpkin seeds, chia seeds, sesame seeds, raw coconut, avocados, almonds, pecans and olives. In addition to fats, these foods also provide you with B vitamins, magnesium and protein.


Olive oil is better than animal-based oil.
(source: internet)

19. Stop negative self-talk

Self-talk is good but negative self-talk only harms yourself. Consistently reminding yourself of past failure will never take you to anywhere. You will never achieve your goals if you don’t try something new and tell yourself reasons why things are not going to happen as you wish. Be realistic, not negative. Your mindset guides your actions and if you can change your mindset in a more positive way, you can conquer your goals.

20. Eat B’s foods

Vitamins B including B12, B3, B5, B6 and B7 are undeniably good for your mental health. If you follow a plant-based diet, you can get enough. Green foods, berries, bananas, pumpkin, root vegetables, coconut, beans, seeds and nuts are some of the best sources of vitamin B.

21. Follow plant-based diets

As we’ve mentioned above, plant-based foods have a lot of benefits. One of them is to enhance your mood and alleviate your depression and anxiety. Try plant-based foods more and we’re sure you’ll feel happier.

Week 4 Lifestyle tips

22. Get social

Here’s a thing. Even if you’re an introvert and enjoys spending time alone, you should sometimes be social. If you don’t want a big party with a lot of rowdy people, you can have a chat with your 1-2 very close friends in a favorite place or spend time with family in a picnic beside a river. As long as you have fun time socially, this will help to combat stress, improve mental wellness and expand longevity.

family meal

Even if you’re an introvert and enjoys spending time alone, you should sometimes be social (source: internet)

23. Love sleep

This does not mean encouraging you to be lazier on bed all the time. But sleep is something valuable that your body really needs. Sleep deprivation leads to depression, stress, weight gain, digestive disorders. Set up a habit of sleeping and then waking up at the same time every day without the need to be waken up artificially by alarm clock.

24. Be a minimalist

Of course, you have to treat yourself like a queen and people will treat you the same. But always keep in mind that simplicity is an important key to happiness. Less is more. Being a minimalist means reducing the materials you use in your life. Instead of sumptuous beauty products, use natural ones. Instead of a lot of clothes in wardrobe, only use what you often wear and give away those you don’t need. This can save you a lot of money you don’t expect in the long term and your life is simpler and happier.

25. Do something new once a month

If you do something repeatedly, they become your habits. Therefore, your days pass habitually and you don’t realize the need to do something new. This can cause boredom and unhappiness for your life. At least once a month, try something new to enliven your life. Cooking a new dish, eating ameal in a new restaurant or changing a different working environment can bring you such a blissful happiness.

26. Do someone a favor if possible

This doesn’t have to be related to money. This may be something simple like running errand for a friend, making a dish for someone, inviting someone to lunch, writing a card to someone and the like. You won’t know how these simple actions can change other’s lives. And your life is more meaningful in the ways you cannot expect.

27. Bring a positive energy to the place you go to

Life is hard. Sometimes life is not as it is supposed to be. Nevertheless, when you go to a meeting with your colleagues, you go to a party with your friends or you go to supermarket with your family, you should only wear ‘positive clothes’ and remember to smile. This is not a fake version of you and you want to be authentic. No, it’s just because positive energy may have a huge impact on other people. We’re sure you don’t want to bring your friends, your colleagues down or you don’t want to make your family worry about you when they see your unhappy face.

28. Spend time in a quiet morning

In this quiet period of time, you may write your thoughts, your feelings, your to-do’s, your concerns or whatever appears in your mind. This may help you to visualize clearer your new day and to reduce cortisol – a stress hormone. When you practice this on a daily basis, you can see how fulfilled your life may be.

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