Wellness Essentials You Should Have In Your Home
Because wellness is a term that's tossed around a lot, it might be hard to pin down exactly what it means. While everyone's concept of wellness may be different, there are a few key pillars that help provide a general understanding. According to the Global Wellness Institute, the term wellness actually refers to ancient methods of healing that are both preventative and curative. These healing techniques were adopted by civilizations such as the ancient Greeks, Chinese and Indian people, and highlighted natural, holistic, and self healing methods.
The wellness movement as we know it today had traction in the '60s and '70s, and includes concepts such as "healthy-living, self-help, self-care, fitness, nutrition, diet and spiritual practices that have become a flourishing wellness movement in the 21st century" (via the Global Wellness Institute).
There are numerous articles published that seek to better define wellness — in general, it can be described as a set of choices that help you achieve optimal health. "Optimal health" can be physical, mental, or emotional health, which means a lot of elements can go into making sure your wellness is at its best. Developing a routine is an easy way to enhance your well-being, and making sure you have the right tools at your disposal makes the process much easier. Continue reading to discover the essentials you need in your home to get your wellness practice off the ground.
Standing desk
For many, working from home is normal these days, and with it comes some pluses and drawbacks. One of the drawbacks is that things can get, well ... cozy at home, and it can be hard to pull yourself out of the "sitting in my pajamas at my desk ... and then on my couch" portion of the day. One way to counteract a sedentary lifestyle is by finding ways to stand during tasks you'd otherwise be sitting down for. According to Healthline, sitting for too long can lead to serious health consequences including an increased risk of diabetes, heart disease, obesity, and even a shorter life span. Enter the standing desk. Experts at the site explain that a standing desk is pretty much exactly what it sounds like: A desk that is made for you to stand instead of sit.
While the concept sounds simple at its core, there are actually many benefits to a standing desk that can make major impacts on your health and wellness. One of the first benefits of standing desks the site lists is the ability to help you shed pounds. Yep, you read that right. Healthline explains that you can burn 170 calories a day, or nearly 1,000 calories a week merely standing. Additional benefits include lowering blood sugar, lowering your risk of heart disease, reducing back pain, and improving your mood.
Essential oil diffuser
Another wellness item you'd be remiss not to have in your home is an essential oil diffuser. The benefits of essential oils are quite extensive, and finding an easy way to incorporate them into your wellness routine is a must. While they can be applied directly to the body to enhance your physical wellness, using them for their aromatherapeutic properties is another great way to receive their benefits.
According to experts at Healthline, an essential oil diffuser is a device intended to disperse essential oil particles into the surrounding air. The site explains that there are several different kinds of diffusers including ceramic diffusers, electric ones, and ultrasonic ones to name a few. Dr. Yufang Lin, integrative medical specialist, spoke to the Cleveland Clinic about the best ways to use essential oils, and shared that inhaling them via a device such as a diffuser is an excellent choice. "It's a great way to change your mood quickly. As you breathe in, the oil's aroma immediately stimulates your central nervous system, triggering an emotional response. It can reduce anxiety and stress response quickly," Dr. Lin explains to the site.
For this method, be sure to follow the device instructions and calculate the correct oil and water ratio.
Yoga mat
If getting to a yoga studio isn't going to happen any time soon, creating an at-home studio is your next best bet. Yoga has many benefits, and developing a home practice can be simple. Luckily, the only thing you really need to get started is a mat, so it's also a relatively low-cost investment. According to Healthline, before you choose your mat you'll have to take several things into consideration. There are many variations in thickness and material, and you'll also want to buy from a trustworthy brand at a good price. Healthline rated a series of yoga mats categorizing them in terms of price and quality, and named the "Manduka PROlite 4.7mm" mat as their best overall. While the mat is on the pricier side, it's sustainably made and is available in three different sizes (and nine colors to boot!).
If you're looking for a thicker mat, the site recommends the "Gaiam Premium Yoga" mat, which is affordable, and provides "extra joint support during floor workouts," according to Kelli McGrane, Healthline nutrition and fitness market editor Kelli McGrane.
Additionally, if you haven't mastered your own yoga sequence there are plenty of videos available online that can guide you through your practice, including these 13 shared by experts at Women's Health.
Foam roller
Despite their simple appearance, foam rollers pack a powerful punch when it comes to helping your body heal from certain types of pain. According to experts at Healthline, foam rollers assist in "self-myofascial release (SMR)," which can help "relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion," according to the site.
Experts say that foam rollers can be used either before or after a workout, and can help reduce the muscle soreness you may experience post working out. A small study published by the Journal of Athletic Training observed eight men during their workouts, separating them into groups who used a foam roller and those who didn't. The study found that men who used foam rollers saw a decrease in "delayed-onset muscle soreness" (the aforementioned sore feeling you get after working out) compared to those who didn't use the rollers. Researchers recommend that you use the foam roller for approximately 20 minutes post workout, repeating the process "every 24 hours thereafter" to help reduce pain.
Another benefit of using a foam roller is that they may help reduce back pain. For lower back pain in particular, experts suggest aligning the foam roller vertically with your spine, and roll from side to side. Doing it this way prevents you from arching your back, causing further stress (via Healthline).
Juicer
Seeing the hefty price tags on green juice may be enough to make you balk and swear off juice forever. However, there is hope yet: Going full DIY mode. While you may spend more money upfront, buying a juicer and the fresh fruits and vegetables to accompany it may save you cash in the long term. There are a lot of options available, but the experts at Forbes have compiled a list of the best juicers on the market in 2022 and how they may benefit you.
For starters, experts at the site say that it helps to know how you plan to use your juicer before you buy one. As an example, they list centrifugal juicers and masticating juicers as two different types of juicers to consider. The first is best for juicing harder fruits such as apples and carrots, and the second is great for "softer leafy greens." They also mention that if you plan on juicing regularly, splurging on a high quality juicer may be a good idea; however, if you won't be using it that often, a budget juicer may do just fine.
Their top choice for a centrifugal juicer is the Breville Juice Fountain Plus, which has a dual speed motor that runs at 850-watts, helping the juicer to "extract 30 percent more juice than comparable appliances" (per Forbes). The award for best masticating juicer goes to the Omega Juicer and Nutrition System. This quiet juicer uses "cold press technology," to help you get the most nutrients out of your produce, and even doubles as a coffee grinder and nut butter producer.
House plants
While house plants are certainly nice to look at, they also double as a wellness tool for those looking for an aesthetically pleasing way to heal. Experts at Healthline say research has shown that there are many scientifically proven benefits of including house plants in your home — including the ability to reduce stress, sharpen your focus, and improve air quality. Starting with reducing stress, one study published by the Journal of Physiological Anthropology studied 24 young males, having one group of them interact with plants and another with computers, later switching the groups. The study found that when the men interacted with the plants they experienced reduced levels of physiological and psychological stress. The authors of the study suggest this happens because the sympathetic nervous system is suppressed, which helps reduce blood pressure and promote feelings of comfort.
Another benefit of introducing plants into your home is that they may also help boost your productivity. Studies have shown that people work faster with plants and that they can enhance creativity.
Ergonomic chair
If you plan to work from home it's important to set yourself up for success and make sure you have an arrangement that's comfortable. While you might not think much of it, you may end up spending a lot of time seated during the day, and an ergonomic chair can make that experience a lot better for you physically — and this, of course, is better for your wellness.
The experts at Wired compiled a list of 12 chairs that led in the category, sharing their selections for chairs that are great for your budget, back, and body temperature. The site's winner for "Best for most people," was the Branch Ergonomic Chair, which the site says is affordable and easy to assemble. It offers adjustable lumbar support with a "double-woven nylon mesh backrest," that the reviewer said feels nice to lean back on. If you tend to get hot and are looking for a chair that can provide good airflow, Wired experts recommend the "X-Chair X2 K-Sport Mgmt Chair" which has a mesh backrest as well as a mesh seat that can help promote airflow and keep you cool. The reviewer said they felt fully supported in the chair, and that there was good lumbar support to boot. If you're looking for add ons, you're in luck, as you can purchase "cooling, heating, and massage attachments," if so desired.
A comfortable mattress
Now that you've found the perfect chair, it's time for you to find yourself the perfect bed. Like office chairs, you spend a lot of time in your bed, so it's a good idea to do some research before making this long-term purchase.
The experts at Sleep explain that swapping out your mattress every eight years is ideal. Megan Anderson, product marketing manager at Mattress Firm, says, "Your mattress is like a giant sponge. It absorbs body oil, sweat, dead skin cells, dust mites, and more over time. These often cause the comfort layers at the top of the mattress to deteriorate much faster over time, so you want to replace yours to maintain the maximum level of comfort and mattress health." She explains that when on the hunt for a mattress, you want to look for one that can help alleviate pressure points by distributing your weight more evenly. An example of a type of mattress that can do this is memory foam. These mattresses offer pressure relief and may have some sort of "cooling" technology to keep you from overheating.
Experts explain that your sleeping position should also inform the type of mattress you choose, saying that those who sleep on their side should opt for a softer mattress, and those that sleep on their stomach, one that is firmer (via Sleep).
Air purifier
If things in your home feel a little stuffy, investing in an air purifier may be a good way to breathe some fresh life into your living space. Experts at Healthline explain that air purifiers work to remove what they call "indoor pollutants," that may contribute to lung diseases and other health concerns. If you thought filters and purifiers were one and the same, the site explains that they are not, and that a filter's primary job is to remove particles, while a purifier will sanitize them.
Some of the substances that purifiers can eliminate include allergens. "Pollen, pet dander, and dust mites are among the most common airborne allergens," according to the site. Mold in the home is another potential health concern, and purifiers work to help reduce levels, but work best alongside a filter, explain experts. If you're using cleaners or other products that have toxic chemicals in them, air purifiers may also help to eliminate those chemicals from the environment. In general, if you deal with asthma and allergies, purchasing an air purifier may help alleviate symptoms by eliminating their source.
Natural cleaners
Using natural cleaning products in your home can be beneficial for both your health and the environment. On the other hand, experts at Medical News Today explain that conventional cleaners can lead to problems such as asthma and burns — and they can be harmful if ingested. While the label natural and "green" would ideally mean the same thing across the board, the reality is quite different. Medical News Today reports that it's best to figure out what qualities you are looking for in a cleaning product and purchase based on that. Some of the criteria the site lists are whether or not the product is biodegradable, looking for the label "nontoxic," finding out whether or not the product is phosphate-free, and whether it contains artificial fragrances, as well as dyes and chlorine. The Environmental Working Group regularly evaluates cleaning products and offers a list of the top "green" cleaning products for your home.
Diy-ing your cleaning products is another potentially healthier (and cheaper) alternative, and may be just as effective as some store bought options. Ingredients such as vinegar, baking soda, tea tree oil, and castile soap can be used as cleaners — and they can be used as disinfectants, laundry detergents, and scrubs (via Medical News Today).
Meditation corner
The benefits of meditation are manifold, and research has proven that it not only calms your mind, but it can improve your physical health as well. If you struggle to get into the daily habit of meditation for lack of time, space, or interest, creating a meditation corner might be the spark of inspiration you need to get started.
Meditation experts spoke to Apartment Therapy to share their viewpoints on why creating a specific space for meditation is so important, and how to get the most out of it. Shaman and author Alyson Charles explains that a meditation corner is "a designated spot that you intentionally create to fortify your connection with your own soul/self and also with the spiritual realms."
If that sounds like a lot to take in for a beginner, mental health and wellness advocate Maryam Ajayi, reassures you that at its core, setting up a meditation corner is about your intentions. "It doesn't have to be complex or overwhelming," she explains. "Simply think of it as a space that you are carving out as you carve out space in your day and within yourself to intentionally connect with a power greater than yourself." Ways to do that include adding special objects to your corner such as written affirmations or prayers, items from nature such as feathers, crystals, flowers, etc., or "photos or images of loved ones or guides," for example.
A sunrise alarm clock
Waking up to an alarm doesn't have to be an unpleasant experience if you've got the right tools. Thanks to sunrise alarms, the days of jarring sirens waking you up in a cold sweat can be a thing of the past. Luckily for you, the experts at The New York Times reviewed a series of alarm clocks and selected the best ones in their category for your convenience. For their top pick they selected the Philips SmartSleep Wake-Up Light HF3520, which they say has "the most soothing simulated sunrise and sunset." Instead of starting out with white light, the alarm clock utilizes red-tinted light, which slowly switches to white light for a brighter glow. Experts at the site say that this may decrease grogginess and help you better ease into your morning.
If you're on a budget, the site recommends checking out The hOmeLabs Sunrise Alarm Clock available on Amazon. While the site says the clock isn't as luxurious as its sunrise counterparts, it's equipped with a dimming light for the evening, a selection of soothing alarm sounds, as well as a radio.
Blender
While in theory a blender is a simple device, it can actually assist you in making major positive changes in your diet. Experts at WebMD explain that using a blender can assist you in boosting your consumption of fruits and veggies. One way to do this is by using them to make smoothies, and mixing in leafy greens (spinach and kale come to mind) with fresh fruit. While juicing is another way to meet your daily servings of fruits and veggies, blending them has a unique advantage over juicing. One of these reasons is because when you blend your fruits and veggies the pulp is not separated from the juice, which gives the final smoothie more fiber, which can be helpful for digestion and to keep you full for longer (via Mayo Clinic).
Additionally, smoothies made with a blender contain more phytonutrients, which assist in preventing disease, according to the site. Adding somewhat strongly flavored leafy greens is also better in this case, because their flavor doesn't stand out as much, especially when mixed with fruit that's naturally higher in sugar.
Air fryer
It's no secret that air fryers have made their way into the public's hearts and homes. You may have thought about jumping on the bandwagon — but before you do, it might be a good idea to know exactly how they benefit you. Medical News Today confirms that no, it's not your imagination, you are seeing more air fryers lining the store shelves these days, as they have skyrocketed in popularity due to an increase in interest in healthy living.
The primary selling point of air fryers is the fact that they can "fry" your food (by using only air), delivering that delicious crunchy taste you'd enjoy from deep frying it. The site explains that air fryers don't require the use of calorie-dense oils, and instead works by "circulating hot air around a food item" which results in a crispy texture that you'd see in foods like fried chicken or french fries. For example, an air fryer may only require 1 tablespoon of oil to "fry" your food versus needing cups of it to deep fry. This results in food with considerably less fat, which is better for your overall health and wellness.
Acording to the site, consuming vegetable oils has been connected with heart disease, obesity, and inflammation among other health concerns.