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  • Writer's pictureDr. Nicky Rieks, DACM, L.Ac.

7 Health & Wellness Tips


  1. Drink half your body weight in ounces of water each day.

  2. Connect with friends, family, and pets who comfort and support you.

  3. Get physical activity (when safe), sweat, and stretch those muscles.

  4. Get a restful nights sleep: 8-9 hours each night.

  5. Use the 4/6/8 deep belly breathing technique to reduce stress & tension: Breathe in through the nose for 4 seconds, Hold breath for 6 seconds, Exhale through the mouth for 8 seconds.

  6. Mindfulness meditation can help control negative thought patterns and habits. Find a video or audio guide online or use an app like Headspace, Insight Timer, or Balance.

  7. Get natural sunlight and vitamin D by spending time outside, weather permitting. Avoid sun damage and be aware of your local UV index.

UV Index & Action

0 to 2

​You can safely enjoy being outside! UVI 1-2 is low, which generally means it's safe to be outdoors unprotected.

3 to 6

Seek shade during midday hours! Slip on a shirt, apply quality and appropriate sunscreen and wear a hat! The World Health Organisation recommends protecting our skin from the sun when the UVI is 3 or higher. Reduce time in the sun between 10 a.m. and 4 p.m.

7 and above

Avoid being outside during midday hours! Make sure you seek shade! A shirt, sunscreen, and a hat are a must! This UVI is a high risk of harm from unprotected sun exposure.



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