A TOKE OF wellness

In our time-squeezed world, it's easy to neglect our well-being amid the demands of our busy lives. We often fall into the trap of thinking that unless we do it all – complex fitness routines, strict diets, elaborate self-care rituals –we're somehow falling short. But here's the truth: true wellness doesn't require grand gestures or endless hours. By incorporating simple, sustainable practices into our daily routines, we can make a significant impact on our physical, mental, and emotional well-being. In this article, we'll explore the power of a couple small, sustainable wellness practices that prove taking care of ourselves daily doesn't have to be a daunting endeavor.

WATER I learned the importance of drinking water the hard way- kidney stones! After undergoing tests to determine the cause, my doctor delivered a simple verdict: I wasn't drinking enough water. Water is more than just hydration; it plays a starring role in numerous bodily functions. It regulates body temperature, lubricates joints, cushions organs, supports kidney function, aids digestion and nutrient absorption, and promotes detoxification. Concentration, mood stability, and cognitive function are all enhanced by proper hydration. It even keeps our skin healthy and supple. By drinking water every day, we support the optimal functioning of every cell, tissue, and organ in our body. (Psst! For an extra boost of hydration, check out our Instagram @highestintent2.0 for the recipe to make an “adrenal cocktail” and learn about its benefits!) walking Walking regularly has many benefits, including increased energy, improved mood, improved weight management, and improved cardiovascular fitness. Research suggests that walking about 30 minutes a day, five days a week, is a good wellness practice. The key is consistency, not to be militant. So feel free to break up that time however suits you best, whether it's two fifteen-minute walks or three ten-minute walks. You can even mix it up by occasionally walking longer or faster for maximum benefits. With my current schedule, I aim to walk 4 days a week for about 15-30 minutes. I start with a slow 3-minute walking warm-up, then I pick up the pace and maintain a mindful posture during the walk, and end with a gentle stretch before getting back to my day. I also know that walking can feel monotonous at times so, if you need an extra boost of motivation, check out the Sweat Coin app! breathing How are you breathing right now? Just take notice without trying to change it. Surprisingly, about 90% of people are only breathing at 50% of their capacity. Shallow breathing has a host of negative effects, including increased stress, anxiety, weakened immune system, fatigue, respiratory problems, neck and shoulder tension, and cardiovascular issues. As an asthmatic I've always had to be mindful of my breathing. When I focus on my breathing, one of my favorite breathing exercises is called alternate nostril breathing. You gently plug one nostril and with the other exhale as much as you can, then switch sides, plug the other nostril and breathe in. I do this five or six times per nostril. If you're interested in exploring breathwork, I highly recommend checking out Wim Hof on YouTube and connecting with my friend Bailee Bruc, a local medicine woman who offers private breathwork sessions in OKC. Those are my go-to resources for diving deeper into the power of breath.

Stretching + Posture

Practicing good posture helps to keep our muscles, joints, and organs in harmony, preventing unnecessary strain and discomfort. If we are consistent, then as we grow into our elder years, our bodies are still able to enjoy a good range of mobility. But the thing is: our modern lifestyle of slouching over screens and sinking into couches isn't helping us reach that goal. That's where stretching and mobility come to the rescue! Stretching loosens up our tight muscles, while mobility exercises increase our body's range of motion. Together, this dynamic duo promotes better alignment and flexibility for the long term. A couple of my favorite free online resources for stretching and mobility exercises are: Yoga With Adriene on Youtube and @Durable.Athlete on Instagram.

Despite the marketing noise, the reality is this- you can cultivate an impactful daily wellness routine by embracing the basics. By choosing consistency in key areas, such as mindfully hydrating with water, incorporating daily walks, being conscious of our breathing, practicing good posture, and engaging in thoughtful stretching, we can unlock the transformative power of these fundamental practices.

HIGHEST INTENT

This article is intended for educational purposes only. This information is NOT a substitute for medical advice from a licensed healthcare provider. Consult a doctor or a qualified healthcare professional before consuming any herbs or making changes to your health routine.

@highestintent2.0

Written By: Anna Wilder

Anna is a cannabis, psychedelic and wellness educator. She relentlessly researches, tries, and educates on wellness products and practices. Anna and her husband founded Highest Intent with the goal to help people practively care for themselves through the power of plant medicine