Wellness

The Bloomberg Global Health Index released its 2023 list of the healthiest countries in the world. The country that claimed the #1 spot (and has for many years now)? Spain. FYI, the index looks at metrics such as health risks (tobacco use, high blood pressure, obesity), availability of clean water, average life expectancy, malnutrition, and causes of death to determine its rankings. Because of these factors, more developed countries with access to healthcare and clean water are higher ranked. Yet I still couldn’t help but wonder what else contributes to Spain’s top ranking. As it turns out, there are a lot of reasons why Spain is such a healthy country—from their diet to exercise and mental well-being. Read on for the best wellness tips Spain and its people have to offer.

1. Eat lots of healthy fats and smaller dishes
It’s no surprise that diet is a contributing factor to a country’s overall health, and the Spanish diet is made up of many healthy fats and legumes, fruits and vegetables, and less red meat and processed foods. One of their most popular dishes, Paella, is high in omega-3 and protein from the combo of seafood. But aside from Paella, their Mediterranean diet is filled with olive oils, nuts, and fish that are high in healthy fat.
Spanish cuisine is also made up of tapas (AKA small snacks or small-portioned dishes), which allows for a diverse collection of food that you can graze on and savor. If you’re looking to incorporate some Spanish influence into your diet, try subbing red meat for more seafood and opting for snacks such as fruit, vegetables, nuts, and crackers with hummus instead of packaged foods as a starting point.

2. Walk everywhere
Spain’s number one mode of transportation is walking—there’s no denying its beautiful climate helps. Walking not only keeps your muscles strong, but also boosts your vitamin D intake, which is beneficial for cognitive health, cancer prevention, and more. What’s more, traveling by foot also helps produce better air quality with lower emissions from vehicles. And while many cities in the United States aren’t designed for walking everywhere, getting outdoors more—whether going for a stroll around the block or sipping your coffee on your balcony—or in the winter months, walking on a treadmill, can drastically improve overall health.

3. Make time for social connections every day
One of my favorite parts about Spanish culture is that they prioritize social connections above all else. While most of us spend mealtimes in front of the TV or while on our phones or computers, the people of Spain see meals as a chance to connect with their friends and family. Instead of rushing through eating, they spend hours chatting with loved ones while savoring every bite. This helps to reduce overeating as well as boost happiness.
Many countries prioritize working and a successful career above all else, but Spain promotes a more balanced lifestyle, which explains why their mental health is ranked so high. With our busy schedules, eating hour-long meals with friends every day may not be realistic. So instead, make it a point to spend a couple of nights a week socializing over a meal with friends and put all electronics away during meals to ensure mindful eating. 

4. Spend a lot of time outside
The Spanish terrain is filled with plenty of greenery and a seaside scape, both of which add to the health of the country. Its vast amount of forest helps keep the air clean and the sea breeze is an aid in reducing pollutants. If you’ve ever wondered why an oceanside city surrounded by nature smells so refreshing and clean, the luscious landscape is to thank.
When you live in a country with a beautiful setting, you’re naturally going to spend more time outdoors. Between walking everywhere, dining alfresco, working in cafes, and hanging out with friends in the park, the Spanish lifestyle is one designed to be enjoyed outdoors. Taking in fresh air is not only beneficial for your physical health, but also your mental health by reducing stress levels, lowering cortisol, and decreasing muscle tension. Even if you don’t live in an oceanside country like Spain, making it a priority to step outside even once a day can go a long way.

5. Seriously lower stress levels
The Spanish people are the epitome of work-life balance and they believe that happiness comes from the little things—whether it be enjoying time with friends and family, cooking a meal with fresh ingredients, or even taking naps in the middle of the day. They don’t let their jobs define them, and instead, they find purpose and passion by focusing on the things they love. In other words, the Spanish lifestyle is relatively free of stress, something not easily attainable in the United States (it’s safe to say most bosses aren’t about to hop on a company-wide nap train).
Rather than simply daydreaming about a carefree life, implement one small act a day that will help you emulate the Spanish way of life and appreciate the seemingly mundane experiences in your life. Maybe it’s waking up a little earlier to implement a morning routine that brings you joy or working at a coffee shop once a week. The small acts add up and can make for a much calmer, happier week, month, and year.  

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Summer 2023 is finally upon us, and luckily, this season has a handful of wellness trends that are sure to make this your best summer yet. While summer often means late nights, parties, and no shortage of “treat yourself” moments, there are plenty of ways to ensure that you enjoy the season without any major next-day regrets. Whether you’ve got big health and fitness goals or simply want to feel your best each day, incorporating the following products and practices into your summer routine can make a major impact. Read on for the trends that you’re going to be hearing about all summer long.

1. Mocktails and sober curiosity
While a glass of rosé on a rooftop is usually a staple come summertime, many people are experimenting with sobriety and trading in their alcoholic drinks for yummy mocktails. Excessive long-term alcohol consumption can be associated with a variety of health risks, but even short-term, more and more people are over the hangovers, social dependency, poor sleep, delayed recovery, and hangxiety that can follow even one alcoholic beverage. Not to mention going alcohol-free can mean a major benefit to your wallet (fruit-infused club soda comes in way cheaper than a margarita).
Sober curiosity is a growing trend that our bodies (and wallets) are here for. If you’re curious too, experiment with swapping your beer, wine, or liquor with a mocktail or go-to beverage that still feels fun and refreshing. Start with a club soda base, add in splashes of your favorite juices, then dress it up with some fruit garnish and a cute straw. BTW, if you still want to (safely) partake in alcohol, you don’t need to quit altogether to feel like you’re doing something for your health. Check out these tips to drink alcohol in a healthier way,

2. Sleep as first priority
What’s on the agenda this summer? Getting 8+ hours of quality sleep because prioritizing sleep is making a comeback! With devices like the Oura Ring, Whoop, and other health-monitoring wearables measuring sleep data such as sleep stages, duration, and quality, we’ve never been more obsessed with being rested. Visit any drug store and you’ll find no shortage of sleep-encouraging gummies, supplements, and elixirs to help you achieve the coveted eight hours.
Ready to prioritize sleep like the trendy It-Girl you are? First and foremost, make sure your bedroom is dark (blackout curtains work magic), quiet (or noise-dulled with a white-noise machine or tower fan), and at a comfortable temperature. Try to maintain a consistent bedtime routine each night, including avoiding using your phone for 30 minutes before lights out. Finally, don’t forget a good workout during the day and a peaceful meditation to calm the mind after dinner. Bonus tip: Kill two trends with one stone (sober curiosity and prioritizing sleep) with the viral Sleepy Girl Mocktail.

3. Electrolytes
Everyone knows that you need to drink plenty of water to stay hydrated, but what about replacing all of the other nutrients we lose in sweat and everyday bodily functions? Hydrating with water alone is so last year, which is why we’re drinking electrolyte concoctions now.
Electrolytes are essential minerals, such as sodium, potassium, and calcium, that are vital to bodily functions and easily lost in sweat. Water alone can’t lead to optimal hydration. The body requires electrolytes to actually absorb the water. Add electrolytes to your water to replenish essential minerals lost through sweating and aid in maintaining proper hydration levels during physical activity or hot weather. Add flavor to your water while optimizing hydration with electrolyte packets (just beware of sugary options with a ton of additives), or for a (basically) free version, add a pinch of sea salt to your water.

4. The 80/20 rule
Gone are the days of drastic, cold-turkey habit changes and huge health commitment challenges like 75 Hard. This summer, we’re living our best lives by focusing on small, daily positive habits (such as the ones listed above), while still fully enjoying our lives. While previous years have glorified demanding, lifestyle-overhauling changes, this summer is all about lifestyle changes that can be lived with and lived in. Major health challenges are inflexible and do not cultivate lasting lifestyle changes. 
As a form of finding a “balance” between achieving health goals while still enjoying life, the 80/20 rule is all the rage this season. Think: 80% of foods you eat are nutrient-rich foods that make you feel good, while 20% are foods that you want to eat for pure enjoyment. That means getting in our fruits, veggies, and other foods that make our bodies feel amazing, but not restricting the foods we enjoy either (think: mac n’ cheese at a barbecue, a hot dog at a baseball game, s’mores during a bonfire). This can also apply to other healthy habits as well. If you move your body, hydrate, meditate, or get good sleep most of the time, you don’t have to (and should not) feel guilty for those days when you don’t move from the couch or have a late night out.

5. Walking pads
The buzziest new technology that everyone’s swearing by, a walking pad can keep you energized and help you get your steps in even during the workday (or while watching TV after work, if you don’t want to or can’t set up a walking pad in your office). What exactly is a walking pad? Imagine a treadmill that is controlled by your footsteps. In other words, instead of setting a tempo and having to stick to it, a walking pad has sensors that allow you to control the tempo with how you walk. Walk closer to the front to go faster, and walk further back to slow down. These lightweight and foldable pads are easy to store in a closet or under a bed, quiet, and can be used under a standing desk or purchased with a desk, attachment. An under-desk treadmill also provides an easy way to get your body moving (without the high-tech sensors) while watching TV, working, or attending meetings.

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Let me preface this by saying I’ve never been a morning person. Most of my colleagues know I’m not a fully functioning human until 9 a.m., no matter how hard I’ve tried. And believe me, I have tried–I live and breathe wellness practices. I’ve attempted every variety of morning routines, hoping to reap the benefits that come from an early morning workout or journal practice, but none of them have stuck. That is until read about Melissa Wood-Tepperberg and her morning and nighttime routines. 
As a mom of two and founder of her wellness platform, Melissa Wood Health, Melissa understands what it’s like to have a busy schedule and knows that your routines don’t have to be perfect—they just have to work for you. Whether that means your morning meditation is interrupted by a screaming toddler or you only have time for a quick 10-minute yoga flow, she’s designed her routines to be realistic, yet effective. She looks at them as non-negotiable moments to reset before a long day and unwind at the end of one. So, if you too are struggling to master a morning and nighttime routine that works for you, read on to get the details on Melissa’s for major inspiration. Spoiler alert: They’re game-changers. 

Melissa Wood-Tepperberg’s Morning Routine

1. Think of something to be grateful for
The very first thing Melissa does as soon as she wakes up is think of something she’s grateful for. She shared the details of this practice on her podcast Move with Heart, saying that no matter where she is or what’s going on, she’ll spend the first couple of moments upon waking up thinking of a few things she is grateful for. This can be as simple as being grateful for the cup of coffee you’re about to have or the fact that the sun is shining. Starting the day with gratitude instantly changes your state of being, no matter which side of the bed you woke up on. 

2. Drink water with lemon
Melissa makes herself a cup of warm water with lemon, which has been shown to jumpstart your digestion as the acid from the lemon helps to break down your food. During this time, she also takes a Seed Synbiotic (on an empty stomach), which is a combination of a prebiotic and probiotic. This combo is not only great for your digestion, but also your gut health.

3. Practice 15 minutes of meditation
At this point, she moves to a space where she’s comfortable sitting down for 15 minutes of meditation. Melissa shared on her Instagram that sometimes this ends up looking like five minutes or less. On other days, she’s interrupted by her kids or noises from the New York City streets. Instead of letting these disruptions ruin her meditation, she welcomes them. “This is life, lean into all things,” she shared on her podcast. 

4. Drink a matcha or oat milk latte
My favorite part of her routine comes after meditating: when Melissa makes herself either a matcha or oat milk latte. She’s been vocal about her love for coffee, but how she doesn’t love to drink it every day, and on those days, she’ll opt for matcha instead. Whatever form of caffeine or beverage you reach for in the mornings, listen to what your body is craving.

5. Move for 15 minutes
Instead of pressuring herself to do a full 30-minute (or more!) workout, she moves her body for just 15 minutes. Sometimes this looks like an ab or Pilates workout from her fitness platform Melissa Wood Health, and other days it’s a walk around the neighborhood. Moving your body first thing in the morning is a great way to get the blood flowing.

6. Make a loaded smoothie and avocado toast
No morning routine is complete without an energy-fueled breakfast. For Melissa, that’s a loaded smoothie and avocado toast. You may be wondering, what’s a loaded smoothie? Essentially, it’s a smoothie loaded with superfoods, protein, and antioxidants. For her, this includes spinach, cilantro, strawberries, blueberries, coconut water, mango, dates, lemon, and spirulina powder. 

7. Dry brush before a cold shower
Melissa ends her morning routine with some dry brushing, which is extremely beneficial for the lymphatic system and can easily be done at home. After this, she hops in the shower. Before she finishes her shower, she will turn the water freezing cold for anywhere from 1-3 minutes. Similar to cold plunging, a cold shower can help boost immunity and improve your circulation.

Melissa Wood-Tepperberg’s Evening Routine

1. Dim all lights
Melissa swears by the effects of a good nighttime routine to help prepare for sleep. She starts her evening routine by dimming all the lights in her home. Bright lights can actually affect your circadian rhythm and tell your body to be awake. Dimming the lights at least two hours before bedtime can make it easier to fall asleep, especially if you struggle with this at the end of the day.

2. Make a nighttime tea with a warm bath
Melissa loves nighttime tea (such as the Sakara Sleep Tea and Detox Tea, both of which contain ingredients to promote relaxation and calmness) with a couple of pieces of HU Chocolate. She’ll then opt for a warm shower or bath to help lower cortisol and bring the body into a state of rest.

3. Put away all electronics
At least 30 minutes before sleep, Melissa tries to maintain the practice of putting away all electronics. Phones, computers, and TVs all have bright screens that make falling asleep harder than it already is. Unplugging from technology is never easy, and Melissa shares that sometimes she has to skip this step, but she always notices the benefits when she follows through on it.

4. Do a legs-up-the-wall meditation
The ever-popular legs-up-the-wall practice is also one Melissa loves. Every night before going to sleep, she lies down with her legs up against a wall while listening to a meditation or reading. This practice helps to drain the fluid and inflammation from the day as well as increase circulation. By this point, Melissa shared she’s always ready for 7-8 hours of quality sleep.

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