Category: physical activity, fitness, exercise

7 Vital Wellness Habits

Decluttering and simplifying our lives may reduce stress and increase satisfaction. While minimizing material possessions is vital, we should alfocus on cultivating essential habits: prioritizing sleep, nutritious food, meaningful connections, generosity, physical and mental activity, and genuine communication.

updated May 8, 2026

Articles, blog posts, and social media messages suggest we have too much stuff and that our lives would be better with less stuff. This philosophy goes by different names- decluttering, simplifying, and minimalism.

These idea promise less stress, more peace, and more time to enjoy activities that give us pleasure and satisfaction.

I could not agree more and am trying to apply the idea to my life and home. But there are some things we need more of.

We need habits that promote renewal, energy, fitness, and well-being. By decluttering, simplifying, and changing our priorities, we will have more time to develop them.

 

SLEEP

Too many of us treat sleep like a luxury or a waste of time rather than as a necessity. Some of us need more quality sleep; many people are chronically tired due to undiagnosed sleep disorders, such as obstructive sleep apnea .

FOOD

We need to eat more nutritious food- fresh vegetables and fruits, lean meats, dairy- anything that isn’t processed or full of unnecessary sugar or excessive fat.

Eat a variety of fresh foods every day
Eat more fresh foods every day

 

vending machine with junk food
And eat less of these, if at all.

 

CONNECTION

We need to spend more time with our family and friends, keeping in touch physically and emotionally.

family playing a card game
We had fun learning a new board game, a favorite family activity.

 

GENEROSITY

We need to cultivate generosity and give more, whether it’s of our money, time, talent, or possessions.

Contact the veterans' crisis line for help.

 

PHYSICAL ACTIVITY

We need to move often, including sports, exercise, chores, walking, and even just standing up more than we sit. Here are guidelines recommended by the U.S. Department of Health and Human Services

Man climbing up a rock wall
Rock climbing may be too extreme for you, but we can all find something we can do and enjoy.

 

MENTAL ACTIVITY

We need to read, learn new skills,  start or resume a hobby, learn another language, maybe even start a blog. You might even want to read about health; here are some suggestions.

statue of boy reading a book
Children and adults can develop a reading habit.

 

CONVERSATION

We need authentic communication with other people.

Social media, phone calls, text and email messages substitute when necessary, but they don’t replace face-to-face time with others.

2 young men, one white, one black, talking, smiling

 

 Which habits do you need more of?

Which of these resonates with you?

What will you need to change to make room for any of these in your life?

What will you gain if you have more of it in your life?

 

 

Exploring the HEART of Health

I’d love for you to follow this blog and follow me on social media.

I share information and inspiration to help you transform challenges into opportunities for learning and growth.

Add your name to the subscribe box to be notified of new posts by email. Click the link to read the post and browse other content. It’s that simple. No spam.

I enjoy seeing who is new to Watercress Words. When you subscribe, I will visit your blog or website. Thanks and see you next time.

Dr. Aletha

 

 

 

Simple Ways to Recover from Injury or Surgery

This information is current as of the date of original publication or update but may have changed by the time you read this. Do not use this information for diagnosis or treatment purposes. Before making health decisions, discuss with a qualified healthcare professional.

update November 22, 2025

Another physician blogger, Kristin Prentiss Ott, M.D., asked her physical therapist friend Dr. Carolyn Dolan to write a guest post on her blog. In this post I summarized the information. Unfortunately, neither the post nor the blog are still online. However I found this podcast by Dr. Dolan.

 

The post offers advice to aid recovery after orthopedic injuries and surgery, but I think you can apply it to any illness, injury, or surgery. As always, you should check with the doctor managing your care before trying anything.

Move often and safely.

Good advice for everyone, injured or not. Many health experts believe that lack of physical activity is as much a health risk as poor diet or even smoking.

jogging-trail

 

 

Ask for help.

This one is hard for me, as I tend to think I can manage on my own and don’t want to inconvenience someone else. When I fell and broke my foot, I  learned to ask for help. And people were happy to do so.

 

Drinking bone broth.

That’s a new concept for me, although I’ve cooked soups and stews with chicken and beef on the bone, so it’s not really as strange as it sounds at first.

 

Eat real food.

  • To me, that means fresh vegetables and fruits, whole grains, and moderate amounts of lean meats, poultry and fish.
  • Limit sugar.
  • Using healthy oils like olive.
  • Save the junk food for an occasional “treat” if you really want it.
well balanced meal
Eat a variety of fresh foods every day

 

Get out in the sun.

This doesn’t mean to lay out for hours getting tanned or burned. But the sun helps our bodies make Vitamin D. Also, natural light can help with mood and sleep regulation.

 

 

Get enough rest and sleep.

Too many of us treat sleep like a luxury instead of a necessity. Most chronic tiredness is due to sleep deprivation,  not anemia, low thyroid or adrenal fatigue.

 

 

 

 

 

Exploring the HEART of Health

I’d love for you to follow this blog and follow me on social media.

I share information and inspiration to help you transform challenges into opportunities for learning and growth.

Add your name to the subscribe box to be notified of new posts by email. Click the link to read the post and browse other content. It’s that simple. No spam.

I enjoy seeing who is new to Watercress Words. When you subscribe, I will visit your blog or website. Thanks and see you next time.

Dr. Aletha