How Wellness Experts Unwind: 30 Simple Healthy Habits
Have you ever wondered how wellness experts unwind after a long day? What’s their secret to starting a productive morning, preparing a fool-proof lunch while working from home, or maintaining mental clarity? We reached out to various specialists in the field of wellness to uncover their insights on these topics. Here are 30 uncomplicated yet powerful healthy habits that can seamlessly fit into your daily routine. No tip is too simple, and each one requires minimal effort to implement!
It’s essential to recognize that while an elaborate wellness routine might seem appealing, neglecting the basics—nutrition, movement, sleep, and mental health—can lead to superficial solutions that overlook deeper wellbeing needs. The following habits, when practiced consistently, promise to bring significant transformation to your life.
1. Hydrate First Thing (and Before Coffee)
“Staying well-hydrated is a simple yet crucial way to support our health and energy levels. Our bodies are composed of about 60% water, which is vital for numerous functions—from regulating body temperature to transporting nutrients and lubricating joints. After not drinking water for eight hours during sleep, it’s essential to replenish first thing in the morning. Even mild dehydration can leave you feeling fatigued. Starting the day with a large glass of water not only ‘wakes’ me up but also enhances the performance of my brain and body.” — Helen Bond, registered dietitian (@helenbonddietitian)
2. Calf Raises to Boost Circulation
“A simple yet effective way to enhance circulation is through calf raises. The repeated contraction and relaxation of calf muscles act as a natural pump to help return blood to the heart. Strengthening your calves can also enhance venous return, reducing feelings of heaviness or fatigue. Next time you’re waiting for the kettle to boil or stretching your legs during a flight, try rising onto the balls of your feet and slowly lowering your heels. It’s a small movement with substantial benefits!” — Catie Miller, founder of Barre Series (@catiemiller)
3. Eat a Portion of Nuts or Beans Every Day
“Incorporating just one portion of nuts or beans into your daily diet can offer incredible health benefits. I often weave them into meals. For a quick lunch while working from home, I mash chickpeas with avocado, lime juice, olive oil, salt, and chili flakes, then serve it on toast topped with sauerkraut and a sprinkle of seeds.” — Alice Mackintosh, nutritional therapist and co-founder of Equi London (@alicemackintosh_nutrition)
4. A Morning Five-Minute ‘Brain Dump’
“Before diving into the day, I write down everything on my mind—tasks, thoughts, worries—without any structure. This practice clears mental clutter, reduces stress, and enhances focus. It prevents overwhelm and creates space for creativity and productivity.” — Dr. Vijay Murthy, Ayurvedic and functional medicine doctor and co-founder of Murthy Health
5. Take a Magnesium Bath
“To fully benefit from a magnesium bath, you should soak for at least 20 minutes. This forces me to unwind and relax; otherwise, I tend to jump out after five minutes, consumed by thoughts of everything that needs doing. I’m confident it aids my recovery, especially after intense training sessions.” — Hollie Grant, Pilates personal trainer and founder of The Bump Plan
6. Start a ‘Use-It-Up’ Box for Your Fridge
“I keep a clear, open container in my fridge for any vegetables that need to be used up within the next day or two. I always do this before my weekly grocery shop, placing it at eye level as a reminder to incorporate these ingredients into my next lunch or dinner.” — Nichola Ludlam-Raine, specialist registered dietitian
7. Walk for 15 Minutes After Every Meal
“Aim for a 10- to 15-minute walk after each meal. This simple habit can improve digestion, regulate blood sugar levels, and reduce feelings of sluggishness. Plus, it’s a great way to clear your mind. Whenever I feel overwhelmed or stuck during the day, I step outside for a quick walk. It helps recharge my energy, enhance focus, and allows my mind to reset, enabling me to approach tasks with a fresh perspective.” — Louisa Drake, celebrity trainer and founder of the Louisa Drake Method (@louisa_drake)
8. Eat More Linseed
“I always add linseeds (also known as flaxseeds) to my yogurt or sprinkle them on my nut butter toast, along with sliced banana and a drizzle of honey. They’re an excellent source of fiber and omega-3 fatty acids, which support digestion and heart health.” — Nichola Ludlam-Raine, specialist registered dietitian
9. Breathing Exercises to Calm and Relax
“Before checking my phone or jumping into the day, I take a moment for a simple nasal breathing exercise: a few rounds of deep, slow breaths in and out through my nose. It helps me shift into a calm yet focused state. I also take my BOLT score (body oxygen level test), a measure of breath control and CO2 tolerance—a quick, free way to gauge my recovery and nervous system balance.” — Dr. Jenna Macciochi, immunologist and author
10. Always Have Kefir in the House
“I always have kefir brewing at home; it’s rich in the probiotic Lactobacillus and a simple way to populate my gut with live bacteria. I combine live kefir grains with fermented milk, which is also high in protein and good fats. When purchasing store-bought kefir, I advise looking for products free from emulsifiers, sugar, or flavorings.” — Hannah Alderson, nutritionist and hormone specialist
11. Balance on One Leg While Brushing Your Teeth
“This practice improves stability, core strength, and coordination. It’s a fun and effortless way to train balance daily without needing additional time.” — Dr. Vijay Murthy, Ayurvedic and functional medicine doctor
12. Create Mindful Transitions After Work
“I establish clear transitions between activities through simple rituals: morning breathwork before getting out of bed, cleaning the kitchen before winding down for the evening, and bouncing on a mini-trampoline between client sessions. In our always-on digital world, these mindful pauses help process emotions and create clear endings and beginnings to each part of my day.” — Nahid de Belgeonne, author and somatic movement educator
13. Dial Up Your Workout by 10% Each Week
“‘Progressive overload’ is essential for improving your health and fitness. Aim for incremental progress each week in whatever exercise you’re doing—whether that’s adding load, increasing volume, or decreasing rest periods. A general guideline is to make no more than a 10% increase weekly.” — Luke Worthington, sports scientist and trainer (@lukewtraining)
14. Have a Five-Minute Dance Party
“Just a few minutes of dancing can elevate dopamine levels (the happiness hormone) and reduce cortisol (the stress hormone). If you wake up feeling sluggish or low, a little dance party is the perfect remedy—put on your favorite upbeat song and move however feels right!” — Lily Silverton, mindset and life coach
15. Do Simple Meal Prep
“Batch cooking significantly enhances the efficiency of our busy family life. I always prepare our overnight oats the night before to streamline our mornings. Additionally, having roasted vegetables, a big batch of bolognese, and some cooked quinoa ready in the fridge simplifies dinner time.” — Sarah Malcolm, yoga, breathwork, and meditation teacher (@sarahmalcs)
16. Get a Leg Up
“On hectic days, taking a 10-minute micro-rest with my legs elevated makes everything feel more manageable. If I don’t have a sofa, I lie on the floor with my calves resting on a chair, focusing on my breath with my hands on my belly or heart.” — Lisa Sanfilippo, psychotherapist and sleep expert
17. Write a List of ‘Quiet Joys’ Before Bed
“Act as if you’re a tourist on earth, paying attention to everything around you. Before bed, jot down a couple of the mundane yet meaningful moments you experienced—what I refer to as ‘quiet joys.’ These could be anything from toddlers waving on the train to the delightful sprinkle of salt on buttered sourdough.” — Giselle La Pompe-Moore, author and slow-living advocate (@gisellelpm)
18. Boost Bowel Movements with a Step
“Our bowels are crucial to our anatomy and pelvic health. Consider using a toilet step or stool to elevate your feet off the floor, bringing your knees above hip level to mimic a squat position.” — Clare Bourne, pelvic health physio (@clarebournephysio)
19. Make Homemade Chai (Tea)
“When I hit an afternoon slump and need a pick-me-up, I create my own version of chai. I pour boiling water over a teabag and add a pinch of turmeric, ginger, cinnamon, and cardamom. It’s a deliciously uplifting drink, and a small daily dose of turmeric can help reduce inflammation in the body.” — Alice Mackintosh, nutritional therapist (@alicemackintosh_nutrition)
20. Move a Little Each Day… and If You Only Do One Thing, Make It Pilates
“Every bit counts and significantly impacts your mental and physical health. Pilates enhances strength, mobility, and flexibility throughout your body. It combines guided breathing with each exercise, creating a ‘moving meditation’ that fosters a sense of calm. It consistently lifts my mood and alleviates any aches and pains.” — Grace Hurry, Pilates instructor (@gracehurrypilates)
21. Family Stretches Before Bed
“Before tucking my toddler in for the night, we practice simple stretches and breathing exercises. This not only teaches mindfulness but also allows us to spend quality time together, creating a slower, more present experience before sleep. It’s one of my favorite parts of the day.” — Jenna Hope, registered nutritionist and author (@jennahopenutrition)
22. Floss Every Day
“Daily flossing, in addition to brushing your teeth morning and night, is essential for oral health. The best results come from combining floss, interdental brushes, and a water flosser. These tools work together to remove plaque and food residue, preventing cavities, gum disease, and bad breath. By reducing harmful bacteria, you contribute to lowering inflammation throughout the body, as the mouth serves as a gateway for bacteria.” — Dr. Mahsa Nejati, dental surgeon and founder of the Nejati Clinic
23. Take a Hot Shower Before Bed
“I enjoy a hot bath or shower an hour or less before bedtime. This temperature change triggers ‘the warm bath effect,’ which lowers my core body temperature and promotes sleep. I often pair this with essential oils for added soothing benefits, as I believe that quality sleep enhances every system in the body, including gut health.” — Eve Kalinik, nutritional therapist and gut health specialist (@evekalinik)
24. Do a Therapeutic Facial Massage
“Each morning, I spend 10 minutes stretching my neck and shoulders to alleviate tension from laptop and phone use. There’s often a lot of crunching! Twice a week, I perform a more thorough facial massage to reduce jaw tension and puffiness. I work my knuckles along the jawline and pinch under the cheekbones. Always cleanse first and use a suitable product with enough slip for the massage; it’s therapeutic and revitalizing for the face.” — Eilidh Smith, founder of Skinwork
25. Choose Dark Chocolate
“When indulging in sweet treats, I always opt for dark chocolate over milk or white. Dark chocolate is rich in polyphenols, which are antioxidants beneficial for gut health and can help enhance your gut microbiome.” — Kirsten Jackson, consultant IBS dietitian
26. Lay Your Clothes Out the Night Before
“One of my top tips for maintaining a consistent routine is to lay out my gym clothes the night before. This simple habit not only helps with organization and speeds up my morning routine but also reinforces a positive mindset, making it easier to stick to healthy habits and achieve my fitness goals when life gets busy.” — Dr. Chris George, NHS GP (@drchrisgeorge)
27. Keep Your End Goals Front of Mind
“On a daily basis, ask yourself: what is one small step I can take today that will move me closer to my vision? All these seemingly small actions accumulate. Cultivating this daily habit can be transformative as it keeps your end goals at the forefront, boosting your confidence and helping you feel in control of your life.” — Eva Dixon, empowerment coach
28. Evening Glycine Ritual
“Before bed, I mix a teaspoon of glycine powder into warm herbal tea. Glycine supports relaxation, enhances sleep quality, and aids recovery—plus, it’s a lovely wind-down ritual that signals to my body that it’s time to rest.” — Dr. Jenna Macciochi, immunologist and author
29. Smile!
“If you need a quick mood boost, put on your favorite smile-inducing song and smile. Whether it’s a big toothy grin or just a subtle lifting of your lips, no one’s watching, so let go! For the duration of the song, keep smiling and truly feel that smile radiate through your body while focusing on the music and your feelings.” — Giselle La Pompe-Moore, author and slow-living advocate (@gisellelpm)
30. Protect Your Teeth with Regular Breaks from Coffee and Alcohol
“As a dentist, I’m very conscious of my diet for both oral and overall health. I avoid sugary snacks, sticky sweets, and acidic drinks that could erode enamel. I also take breaks from coffee and alcohol to safeguard my teeth, prioritizing water, calcium-rich foods, and fiber for a healthier smile.” — Dr. Mahsa Nejati, dental surgeon and founder of the Nejati Clinic
