{By: Jeevan Kasara}

Wellness doesn’t always require complex routines or expensive interventions. Small, science-backed habits, known as micro wellness habits, can make a huge difference, and when performed consistently, greatly impact your overall health. These micro adjustments take little effort to include in your daily life and improve both your mental and physical wellness.

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1. Stay Hydrated

Water keeps kidneys, tummies, and your circulation system functioning. Mild dehydration can leave you fatigued wi,th headache and unable to concentrate. So, keep a water bottle near and take sips to maintain proper hydration and good organ functioning.

2. Prioritise Sleep

Sleep contributes to mental clarity, hormone balance, and a stronger immune system. It is also really important to your mental and physical wellness. Shooting for a bed time that is about 15-30 minutes earlier than you usually go to bed is a great idea, as is establishing a screen-free time for yourself in the lead up to bed.

3. Move Frequently

Numerous health risks like diabetes, heart disease, obesity are associated with a sedentary lifestyle. To combat this, it is vital to include some tiny movement breaks throughout the day; anything to get your blood circulating and your joints moving is best, like a quick 5 to 10 minute stretch or light walk.

4. Practice Mindful Breathing

When someone focuses on their breathing slowly, they pull in less oxygen. This helps lower stress on the body by slowing the heart rate and lowering cortisol. Spending 2 to 3 minutes concentrating on breathing all the way from the abdomen is certainly helpful in relieving stress while increasing the ability to stay on task.

5. Limit Screen Overload

The 20-20-20 rule – Every 20 minutes, take a 20 second break to look at something that is at least 20 feet away. This helps reduce eye strain and can aid in sleeping better and lowering anxiety. Also, it can help increase focus and concentration.

6. Incorporate Gratitude Or Mindfulness

After recognising and appreciating something, take a few minutes to reflect. This can help with mental and immune health. For instance, try jotting down one thing you are grateful for daily or at least on a regular basis.

7. Choose Nutrient-Rich Snacks

Eating snacks such as nuts, yogurt, and fruits helps increase nutrients and vitamins as they are not processed. This helps with gut health and overall health by lowering the chances of chronic conditions and increasing metabolism.

8. Micro Relaxation And Aromatherapy

Certain essential oils, such as lavender and eucalyptus, have properties that can elevate mood, boost sleep quality, and alleviate anxiety. A simple, intentional breath of these oils can even relax the mind.

These habits may be small on their own, but their effects can change the way someone feels day-to-day. Micro wellness habits have proven to be sustainable, practical, and evidenced based, and show that tiny choices made consistently can really change the way someone feels physically and mentally.

The author, Jeevan Kasara, is the Chairman, Steris Healthcare.

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