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Rise, Nourish, Thrive: Your Ultimate Wellness Routine

Every one of us is in the pursuit of our goals, whether it’s a promotion at work, a fitness personal best, starting a family, or simply a life well-lived. At the very core of these desires, however, is a fundamental need for well-being and vitality. For, without health and wellness, many of our aspirations may be unachievable. Recognising this, more and more of us are dedicating time to cultivate our daily wellness routines, hoping to harness optimal health so that we can achieve our goals, whatever they may be!

Here at EQUI, we are all too familiar with the fact that wellness is not a one-size-fits-all approach. It's an ever-evolving blend of knowledge, practices, and habits that cater uniquely to everyone’s body and mind. Yet, regardless of where we are with our wellness journey, a strong foundation is essential. Enter the 'Ultimate Wellness Routine'. Think of it not as a strict regimen, but rather a guide—a flexible framework that focuses on nurturing the body, enlightening the mind, and fuelling the spirit.

Whether you're a seasoned health enthusiast or a curious beginner, in today’s blog you'll find valuable insights and actionable steps to elevate your daily routines. And while the entire landscape of well-being is vast and varied, our focus here is to offer simplified, tried, and tested strategies that can be seamlessly integrated, even in the busiest of lifestyles. Firstly, we will touch upon the importance of routines. We are by nature, creatures of habit. Our brains are hardwired to seek patterns and repetitions, making routines a powerful tool in shaping behaviour. When we consistently repeat an action, it eventually becomes an automatic response, a habit, thereby requiring less mental effort. This is why establishing wellness routines can be transformative. It’s not just about the isolated benefits of a single healthful act; it's about creating a cascade of positive habits that together amplify our overall well-being.

A cornerstone of this is the foods we consume. As the age-old adage goes, "You are what you eat." However, in our modern world of endless food choices, it's easy to feel overwhelmed. To simplify, we've curated a list of 30 nourishing foods that serve as building blocks for a vibrant health canvas. Think of these as your go-to wellness staples, capable of invigorating every cell and process in your body. Meanwhile, the morning routine is an aspect often overlooked but undeniably pivotal. How we commence our day can set the tone for the hours that follow. By integrating specific practices, such as taking our supplements in the morning, we anchor our day in health. These habits can act as catalysts, prompting us to make consistently healthier choices as the day progresses. As we delve deeper into these topics, our hope is that you'll find inspiration and, more importantly, discover that wellness doesn't have to be complex or daunting. On the contrary, with the right tools and knowledge, it can become an effortless, joyful, and integral part of everyday life. Welcome to the ultimate guide to crafting your everyday wellness routine!

Unlocking the Power of an Energising Routine – Why Mornings Matter!

Mornings, which bring with them sunrises and fresh starts, hold more power than we may initially recognise. Science increasingly underscores the significance of the morning hours, suggesting that how we commence our day profoundly influences the series of decisions we make as daylight unfolds. The reasons, ranging from biological rhythms to cognitive patterns, offer compelling insights into why morning routines deserve our attention. To begin with, our body's internal clock, or circadian rhythm, is naturally synchronised to the light-dark cycle (1). This rhythm impacts not just our sleep-wake patterns but also our hormone release, eating habits, digestion, and body temperature. Most crucially, our cortisol levels, often dubbed the 'stress hormone', peak during early morning. Elevated cortisol boosts alertness, making mornings an optimal time for activities that require concentration and decision-making (2). Given this heightened morning alertness, integrating mindful practices during this window can have amplified benefits. Mindfulness meditation, for instance, has been found to enhance attention, reduce stress, and improve mood (3). By practising mindfulness in the morning, we not only harness our natural state of heightened awareness but also equip ourselves with a calm, cantered mindset. This state of mind is invaluable, considering morning moods have been shown to influence emotions and perceptions throughout the day (4).

Nutrition, unsurprisingly, plays a pivotal role in our morning narrative. Breakfast, often termed the most important meal of the day, is not just a cultural axiom but is rooted in science. Consuming a nourishing breakfast kickstarts our metabolism and replenishes our glucose stores, the primary energy source for the brain (5). Notably, a breakfast rich in proteins and whole grains has been linked to enhanced cognition and sustained energy levels, subsequently influencing our productivity and decision-making capabilities (6). For example, a protein rich smoothie, overnight protein oats or a veggie packed omelette would be the ideal start to the day! Alongside a balanced diet, supplements can further optimise our wellness, when integrated correctly into the morning routine. For instance, taking your EQUI Formula in the morning can boost cognitive function, complementing the natural surge of cortisol. Moreover, our Formula’s targeted approach to gut health, thanks to the inclusion of probiotics and digestive enzymes, can be pivotal for our gut-brain axis. This connection is an evolving field, and recent studies suggest that a healthy gut microbiota can influence brain function and even mood (7). To find out more about nourishing the mind, read our recent blog HERE

Our morning choices cascade into a domino effect, shaping our day's trajectory. A structured morning routine, encompassing mindfulness, a nutritious breakfast, and your Formula, becomes not just a healthful practice but a strategic one. It leverages our body's natural rhythms and tendencies, placing us in the optimal state to navigate the day's challenges and opportunities. By giving precedence to our mornings, we're not just embracing a routine; we're adopting a proactive approach to wellness, cognition, and emotional EQUIlibrium. Let each sunrise be our daily cue, reminding us of the untapped potential of the hours ahead!

30 Nutrient-Packed Foods to Elevate Your Everyday Wellness

When it comes to overall wellness, the foods we consume play a pivotal role. Below, we've compiled a list of 30 potent foods brimming with health-enhancing properties. Consider this your guide to unlocking the power of nutrition, which you can print off and use as your weekly checklist.

Berries: Packed with antioxidants, berries have been linked to reduced oxidative stress and inflammation (8). Our Formulas (aside from Pregnancy Formula) contain superfood berry bilberry, a close relative of the blueberry, which is rich in polyphenols and potent antioxidants known for their benefits on health, from enhancing energy to bolstering cognition and supporting digestion. Find your Formula here.

Salmon: This fatty fish is a rich source of omega-3 fatty acids, shown to support heart health (9). We recommend consuming 2 portions of oily fish per week and supplementing the diet via our Oil Editions – check out our Oil Editions, which contain omega-3 fatty acids.

Avocado: This fruit contains healthy monounsaturated fats and potassium, which support our overall health and wellbeing on a cellular level. Each cell in the body has a fatty membrane, making healthy fats an essential food to consume regularly. 

Almonds: These nuts are abundant in vitamin E, magnesium, and fibre, supporting overall health and wellbeing. Vitamin E acts as an antioxidant, which helps reduce oxidative stress in the body. Consume almonds whole and raw ideally to obtain the full benefits.

Quinoa: A protein-rich grain, quinoa also provides essential amino acids and fibre, aiding digestion, and general health and wellbeing (10). Quinoa is often referred to as a "complete protein" because it contains all nine essential amino acids that our bodies cannot produce on their own. Quinoa is a staple food in Peru and can be used as a substitute for oats to make porridge or for brown rice in most dishes.

Kale: Among the most nutrient-dense foods, kale is high in antioxidants, vitamins, and minerals (11), including vitamin C. The best way to consume kale would be to steam it to obtain all the nutrients present.

Garlic: Studies suggest garlic can combat high blood pressure and boost the immune system (12). It also acts as a natural antimicrobial and prebiotic, which can help to rebalance the gut microbiota and feed beneficial bacteria in the gut. To help activate some of the beneficial enzymes in garlic, crush this and allow it to sit before adding into foods.

Turmeric: Its active compound, curcumin, possesses powerful anti-inflammatory effects (13). Wellness, Beauty, and Menopause Formulas contain Turmeric Extract, which reduces swollen and sore areas and enhances gut health.

Broccoli: This cruciferous vegetable has compounds that might protect against certain cancers (14). When consumed, the beneficial compounds are broken down into sulforaphane, which support the liver's detoxification enzymes, facilitating the removal of harmful pollutants and toxins. Moreover, broccoli is abundant in antioxidants like vitamin C, which further aid the liver, so consuming this can offer a natural approach to bolster the liver's detoxification processes.

Greek Yoghurt: This contains live probiotics beneficial for gut health and is a rich protein source (15). Contrary to popular belief, eating full fat dairy is the most beneficial (ideally organic!). Half a cup of yoghurt would be an ideal amount to consume each day.

Chia Seeds: These tiny seeds pack in fibre, protein, and omega-3s, promoting digestive health (16). Chia seeds expand in liquid so the best way to consume these is to add to a smoothie, overnight oats, or yoghurt. You can also add 1-2 tsp to water and drink this first thing in the morning to aid your morning bowel movement. 

Green Tea: This contains polyphenols and catechins known for their antioxidant properties (17). Swapping your morning coffee for a matcha latte would be an easy win to harness the power of green tea and to support your morning routine with energy and vigour.

Sweet Potatoes: A vitamin A powerhouse, sweet potatoes are also high in fibre and antioxidants including carotenoids and flavonoids (18). Swapping white potatoes for sweet potatoes will provide your body with an antioxidant hit!

Beans and Lentils: Rich in protein and fibre, beans and lentils can stabilise blood sugar and enhance satiety (19). They offer a nice alternative to consuming animal proteins and if on a plant-based diet should be consumed regularly to obtain all the essential amino acids.

Eggs: These contain high-quality protein and essential nutrients like choline, crucial for brain health (20) and during pregnancy. Eggs can be loaded with veggies in omelettes or frittatas, making them a great blood sugar balancing breakfast to start your day.

Olive Oil: Rich in monounsaturated fats, olive oil is linked to heart health and reduced inflammation (21). When purchasing olive oil, go for extra virgin olive oil, ideally cold pressed. The best way to consume this would be as a dressing or added to dips such as houmous. You can also cook in olive oil, up to about 180C as the polyphenols present help protect olive oil from oxidation. 

Spinach: A source of vitamins, minerals, and antioxidants, spinach aids vision and immune functions too (22). Purchase frozen spinach to easily add it to your morning smoothie, or soups and stews for extra daily greens.

Ginger: This has been shown to alleviate nausea and reduce muscle pain due to its anti-inflammatory properties (23). We have included ginger root extract in Pregnancy Formula to help with pregnancy symptoms, whilst including it in Wellness Formula helps reduce any inflammation.

Chickpeas: A great vegetarian protein source also beneficial for digestive health (24). Some people may find these bloating so being mindful on portion control when it comes to this legume. Half a cup would be the ideal serving. 

Oats: Known for their cholesterol-lowering properties, oats are also a great fibre source (25). They are a prebiotic food, and when eaten cold, help to increase short chain fatty acids (SCFA), which feed the beneficial bacteria in the gut.

Tomatoes: Rich in the antioxidant lycopene, which is known to support heart health and has cancer-prevention properties (26). Lycopene is at its most potent in cooked tomatoes so using them as a base for sauces or in soups or stews would be the best way to obtain all the benefits.

Cherries: These contain antioxidants and anti-inflammatory compounds and may even boost recovery post-exercise (27). A post-workout smoothie containing cherries would be a great way to aid your recovery. 

Seaweed: This is a valuable source of iodine which supports thyroid function (28). Seaweed comes in many forms but some of the easiest ways to incorporate it would be to sprinkle it on top of Asian dishes, snack on it or use nori wraps instead of a tortilla wrap for a simple lunch option.

Mushrooms: The beta-glucans present in mushrooms have been linked to immune system support (29). Rather than buying the same type of mushrooms, try shitake, oyster, and porcini mushrooms to mix things up a bit! We have harnessed the power of mushrooms in Beauty Formula, which contains Reishi Mushroom extract.

Brussels Sprouts: Another cruciferous vegetable with potential cancer-preventing properties (30). Brussel sprouts are not just for Christmas! Consume these steamed or even grated into a raw salad to obtain all their benefits.

Grapes: Rich in polyphenols that support heart health (31), red grapes are rich in antioxidants. They can be highly sprayed with pesticides so opt for organic where possible and this includes any red wine you are drinking too!

Pumpkin Seeds: These seeds are powerhouses, containing antioxidants and are a rich source of zinc and magnesium. Do make sure that when you eat pumpkin seeds, you chew them properly to break them down, otherwise you might not be fully absorbing their nutrients.

Cacao: The raw form of chocolate is rich in flavonoids, beneficial for heart health (32). It does contain caffeine though so if you are consuming any raw cacao, do go easy on this in the afternoon. A raw cacao smoothie or hot cacao drink would be a great start for the day if you aren’t a coffee lover.

Papaya: Packed with vitamin C, folate, and antioxidants, this lesser consumed fruit is a good one to try out if you haven’t already. It makes a lovely breakfast when paired with Greek yoghurt and nuts and seeds.

Walnuts: Known for supporting brain health, walnuts are known to be higher in omega-3 compared to other nuts (33). Eaten raw is best and these are a lovely addition to a salad and make a great snack.

Supplements Simplified (Hint: Take These First Thing!)

Taking supplements, particularly in the morning, has the potential to profoundly shape our daily choices and overall well-being. It sets the tone for the day, nurturing our body from the get-go. Incorporating this habit into a morning routine can influence our mindset, encouraging us to continue making health-conscious decisions throughout the day. Here is why we recommend taking our Formulas first thing:

  1. We have included digestive enzymes in our Formulas (aside from Pregnancy Formula) as they play a pivotal role in breaking down food components, ensuring we absorb the essential nutrients needed for energy production and overall vitality (34). This promotes effective digestion from the get-go, helping prevent sluggishness that can result from poorly digested meals throughout the day.
  2. B vitamins, often termed "energy vitamins," are essential co-factors in converting food into energy (35). By supplementing adequate levels, especially in the morning, we can boost our stamina and maintain steady energy levels, enhancing our capacity to focus and perform daily tasks. Each Formula contains an advanced multivitamin B complex, to support your energy levels and focus throughout the day. 
  3. Iodine and selenium are essential for thyroid health, with our thyroid hormones governing metabolism, impacting our energy and cognitive functions. Consistent intake ensures our thyroid operates optimally and morning intake is essential as this is when our thyroid stimulating hormone (TSH) is at it highest level. We have included optimal levels of both minerals in each Formula.
  4. Magnesium, often termed the "relaxation mineral," plays a role in over 300 enzymatic reactions in the body, including those responsible for energy production (36). It also supports muscle and nerve function, which can help us start our day on a calm note. We have included the most bioavailable form, Magnesium Bisglycinate in each Formula, supporting your morning wellness routine.
  5. Lastly, probiotics are beneficial bacteria that primarily support gut health. A balanced gut microbiota has been linked to improved mood, cognition, and immune function, suggesting that our gut health can influence our day's trajectory (37). By including between 1.5-2.5 billion CFU in our Formulas, EQUI has your gut health covered!

If you’ve loved reading this and would like to know more about taking supplements, head to our supplement 101 blog here. 

Routine-Building 101: Actionable Steps for Lasting Wellness Habits

Achieving optimal health and well-being is an ongoing journey, but it doesn't need to be a daunting one. Establishing a wellness routine that integrates seamlessly into your daily life ensures you remain steadfast on this path. Here's 10 ways to aid you in creating a sustainable wellness routine:

  1. Clarify Your Why: Understanding your motivation is the cornerstone of any lasting change. Do you want more energy? Better sleep? Perhaps a more robust immune system? Defining your 'why' gives your routine purpose and direction. Equally, if you’re not sure which Formula would best suit your goals now, why not take our Quiz to find your Formula
  2. Start Small: There's wisdom in the saying, "Rome wasn't built in a day." Instead of overhauling your entire lifestyle, begin with one or two small changes – maybe it's drinking a glass of water as soon as you wake up or integrating a 10-minute mindfulness practice before bed. These micro-adjustments become the building blocks of your comprehensive wellness routine.
  3. Set Reminders: In today’s digital age, technology is a potent ally. Utilise smartphone apps or alarms to remind you of specific habits, whether it's taking your Formula first thing, exercising, or even practicing gratitude. Over time, as these actions become second nature, you'll find the need for reminders diminishing.
  4. Track Your Progress: Documenting your journey offers dual benefits – it makes you accountable and provides motivation through visible progress. Journaling, utilising wellness apps and social media, or even a simple wall calendar where you tick off daily accomplishments can be incredibly effective!
  5. Be Flexible: Rigidity can often be the enemy of sustainability. Your wellness routine should be a fluid entity, adapting to life's inevitable changes. If you miss a day of exercise or meditation, don't be hard on yourself! Recognise the lapse, understand its cause, and refocus the next day.
  6. Educate Yourself: Stay updated with the latest in health and wellness. This not only reinforces the importance of your routine but can also introduce you to new practices or tweaks that might enhance your regimen. We have numerous blogs going live throughout the month so by subscribing to our emails, you can be sure to stay updated on the latest wellness topics. 
  7. Engage in Incremental Changes: After mastering one habit, introduce another. This phased approach ensures you don't feel overwhelmed and allows each habit to solidify before adding a new layer.
  8. Celebrate Milestones: Set short-term and long-term goals, and when you achieve them, celebrate! This could be as simple as treating yourself to a beauty treatment after a month of consistent workouts or buying a new journal after completing your first one.
  9. Seek Support: Sharing your journey can make it more enjoyable and sustainable. Whether it's a workout buddy, a family member who joins you in a new dietary change, or an online community that shares similar goals, having support magnifies motivation and introduces accountability. Do you follow up on Instagram yet? Join our community of like-minded wellness lovers.
  10. Reassess Regularly: As you evolve, so will your needs. Every few months, take stock of your routine. What's working? What isn't? Are there new challenges or goals to address? Regular reassessment ensures your routine remains aligned with your wellness objectives. This is also true for our Formulas – we have different options to support you on various life stages, from general wellness, to hormone balance, pregnancy and menopause. 

Crafting a successful wellness routine hinges on intentionality, patience, and adaptability, but remember, it's not about perfection but progress. Every meal, every workout, every mindful moment contributes to your overarching journey to optimal health. Embrace each step, celebrate the small victories, and know that with each passing day, you're nurturing your best self!


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