100 Practical Things That Could Enhance Your Health Today


By Chris Sovey, RN, BSN


Fresh out of ideas how to start (or continue) down a path towards better health? Need inspiration or fresh thoughts? How about 100 of them? Don’t like a one size fits all approach? That’s ok, neither do I. Integrative health offers endless approaches. You might not be fond of 1 of these, or 10, but that still leaves quite a few. Even one step in the right direction might lead you down a path with immeasurable rewards.

(Please note this is not medical advice, and the disclaimer on this website applies to this article.)

100 Things That Could Enhance Your Health Today:

  1. Commit to 7-9 hours of sleep every night.
  2. Eat a salad with a variety of colored vegetables and / or fruits.
  3. Drink 8 or more glasses of purified water every day.
  4. Incorporate more raw foods into your diet.
  5. Start a daily stretching routine.
  6. Take a 15-30 minute nap.
  7. Read & prepare one healthy recipe from a cookbook / website.
  8. Give someone a hug.
  9. Give something away without expecting anything in return.
  10. Re-commit your intentions to a spiritual practice.
  11. Work strength training into your workout routine.
  12. Get a massage.
  13. Read a self-help book.
  14. Read Eckhart Tolle’s “The Power of Now.”
  15. Read Michael Pollan’s “In Defense of Food.”
  16. Read John Robbin’s “The Food Revolution.”
  17. Get at least 15 minutes of sun or 30 minutes of bright light every day
  18. Increase purchase of organic produce when possible.
  19. Decrease food additives whenever possible.
  20. Cut pop / soda consumption in half.
  21. Plan a regular exercise routine for 3+ days a week, and find a workout partner.
  22. Set your intention to smile often.
  23. Consciously make an effort to catch yourself in negative thinking, and replace those thoughts with positive affirmations.
  24. Recite 5 great qualities about yourself in a silent or spoken mantra.
  25. Prepare a fresh, wholesome meal with a friend or loved one.
  26. Start a thought journal, reflect and correct any repetitive, ruminating thoughts.
  27. If you eat meat, switch to 100% grass fed beef, or organic chicken.
  28. Buy a quality water filter.
  29. Make a conscious effort to do the things you love as much as possible.
  30. Don’t think too much. Just be.
  31. Just breath. Deeply. And observe.
  32. Listen to relaxing music for 15 minutes, alone, and forget all your problems for that time.
  33. Learn about progressive relaxation.
  34. Learn about mindfulness meditation.
  35. Rid yourself of aspartame, and all other artificial sweeteners!
  36. Take a cooking class with a friend or loved one.
  37. Replace store bought fruit juice with freshly squeezed juice.
  38. Buy a juicer. Juice fresh fruits and veggies!
  39. Stop smoking. Now. Not later.
  40. Read “Green Smoothie Revolution” by Victoria Boutenko, and work green smoothies into your diet.
  41. Take a long walk, and think of nothing. Just be in the moment.
  42. Close your eyes and take 5 slow, deep breaths in and out through your nose.
  43. Call a friend you haven’t talked to in a while.
  44. Go out of your way to help someone today, no matter how small it may seem.
  45. Forgive someone that you’ve held something against.
  46. Adopt a pet in need. (Make sure you’re ready for the responsibility though!)
  47. Tell someone you love them. And mean it.
  48. Next time you have a disagreement with someone, resist the urge to “win” or “be right,” and work to actively solve the problem instead.
  49. Listen more intently to others. Speak less.
  50. Learn 1 thing about another culture.
  51. Be less judgmental / stereotypical of others.
  52. Actively search for positive qualities in others, and play down the negative.
  53. Replace 30 minutes of TV with a brisk 20-minute walk at least 3 x / week .
  54. Do 10-15 Sit-ups or push-ups during every TV commercial break.
  55. Replace one processed snack with a fresh piece of fruit every day.
  56. Consider purchasing an Omega-3 supplement. (After talking to your healthcare provider, of course!)
  57. Work in 15 minutes of high-intensity interval training into your workouts.
  58. Spend more time in nature.
  59. Sit up straight: bring your shoulders down and back. Don’t slump forward.
  60. Increase fiber in your diet. Eat more green veggies, flaxseeds, etc.
  61. Turn off all electronics for an hour every day.
  62. Track your leisurely “screen time,” and try to reduce it.
  63. Buy herbal / organic hygiene products.
  64. Toss all the chemical-laden cleaning products, and opt for natural alternatives, even going back to basic lemon juice, baking soda, and vinegar.
  65. Pick up a socially-based hobby.
  66. Start going to a group-based exercise.
  67. Get a gym membership: set a schedule, and go! Go in the morning or right after work.
  68. Make an effort to make 1 new friend this week.
  69. Investigate and invest in a quality multi-vitamin.
  70. Attend a yoga class.
  71. Set aside 15 minutes of time to decompress after a hard day. Close the door, lay down, turn out the light, and just breath.
  72. Start a mood / thought journal, and track your patterns of thinking.
  73. Cut out any Genetically Modified Organism (GMO) sources from your diet, such as conventional corn and soy products. Buy organic.
  74. Depressed? Anxious? Reach out to someone you trust & get help.
  75. Cook with less oils or use oils that don’t turn rancid as easily, such as coconut oil.
  76. Prepare 1 more plant-based meal per week.
  77. Prepare 1 extra meal at home per week.
  78. Eat out 1 time less per week.
  79. Track how much time you spend worrying. Write down what you are doing to address your problems, and then spend less time thinking about them.
  80. Surround yourself with positive people
  81. If you want to lose weight permanently, commit to lifestyle changes, not fad diets.
  82. If you lack the motivation or will to complete #81, tell a friend your plan and talk with them regularly to review your progress, or do the whole thing together!
  83. Don’t text and drive, no matter how talented of a multi-tasker you think you are.
  84. Get out of the house more.
  85. Listen to music with positive messages.
  86. Adjust priorities: spend less money on material goods, and more on fresh, organic goods that will bring vibrance and health to your life.
  87. If you don’t love what you do, change it.
  88. Start a recreational or competitive sport with a friend.
  89. Question everything. Do your research.
  90. Use common sense.
  91. Trust your body and intuition, but don’t discount logic.
  92. Set small measurable health goals and constantly re-evaluate / modify them as necessary.
  93. Explore alternative health strategies.
  94. Give a sincere compliment to at least one person.
  95. Even though you likely have many responsibilities in your life, never put yourself last. If you do, you’ll burn out, and everything else will collapse.
  96. Watch “Food, Inc.”
  97. Watch “Fat, Sick, and Nearly Dead.”
  98. Watch “Food Matters.”
  99. Express gratefulness for everything in your life. This includes challenging situations.
  100. Complete at least one of the above suggestions RIGHT now, not later!
About The Author:

Chris Sovey is the founder of HealthyConsumer.com. He is a Registered Nurse, with extensive background in natural treatment approaches to chronic depressive disorders. Within his practice as a medical professional, Chris noticed a lack of interaction between disciplines in the delivery of quality, health / wellness – based consumer information, and a certain degree of close-mindedness within the traditional medical system. Over time, Chris became increasingly interested in the formation of a website that would serve as a single point of information to deliver a variety of approaches to enhance health & wellness through various means. He is honored to be a part of “The Healers,” in hopes that it may serve you as a guide along your health journey.

Written by

Bio of Craig Oster, PhD

25-year survivor of ALS (Lou Gehrig’s disease) & Co-founder / Scientist / Advocate at THE HEALERS campaign.

In 1994, at the age of 30, Craig Oster was given the “death sentence” diagnosis of ALS, better known as “Lou Gehrig’s disease.” Even though Craig’s physical functioning was slipping away, he went on to earn a Ph.D. in clinical psychology in 1996. Dr. Craig entered hospice in late 2008. Dr. Craig’s fierce holistic quest turned his condition toward healing and he was discharged from hospice on May 30th, 2009.

Dr. Craig co-founded THE HEALERS Campaign on New Year’s Day 2012 with a mission to:
  • Demonstrate as much wellness as possible using his integrative approach focused on diet/nutrition, mind/spirit, and physical exercise
  • Inspire people to constructively approach whatever “hand that they have been dealt in life”
  • Conduct innovative ALS scientific peer-reviewed research that has the potential to enhance the wellness and quality of lives of people with ALS and their caregivers.

Over 50 renowned integrative medicine doctors, other health professionals and scientists have joined Dr. Craig’s ALS scientific research and holistic health educational campaign advisory team.

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