How To Prioritize Health As A 30 Something Busy Millennial
A Quick Glow Up
April 1, 2024
By Haley Holt
Image by Toa Heftiba
In the landscape of the millennial lifestyle, prioritizing my health as a busy millennial can often take a backseat to other chaotic life responsibilities.
Think about it, when either you or a family member is enduring bad health, everything else stops - your well-being becomes the absolute top priority.
So - why does it take us getting sick to finally slow down, drink water, and take our vitamins?
As a 30 something, the days are often filled with running around errands, attending set meetings, or whatever else comes my way. It’s super important to recognize that our well-being is the cornerstone upon which everything else in our lives rests, particularly as we age (I know, it’s not easy for any of us to accept).
Amidst the madness, I've created routines and structures that enable a way to navigate my hectic schedule, while also nurturing both my physical and mental health throughout each day - call it my wellness non-negotiables for our generation.
Keep in mind, the ultimate way to prioritize our health isn't a one-size-fits-all approach; rather, it's about identifying and implementing essential habits and practices that sustain and nourish us on a physical, mental, and emotional level.
Let's get into it.
Image by Anna Tarazevich
The ultimate way to prioritize health
Again, implementing wellness non-negotiables looks different for everyone.
While I don’t have the time to spend hours on end practicing self-care rituals, most lifestyles call for balance when tackling a health-conscious perspective. I have established a routine that works to keep me grounded in my non-negotiables.
For some, it may involve prioritizing time for daily exercise, ensuring quality sleep, or maintaining a nourishing diet. For others, it may entail mindfulness practices, fostering meaningful connections with family and friends, or drinking enough water.
Regardless of the specifics, the common thread is a commitment to honoring our well-being in the whirlwind of daily life.
Why it’s important to prioritize your health as a millennial
The importance of prioritizing our health cannot be overstated. Not only does it directly impact our physical vitality and longevity, but it also influences every aspect of our lives, from our relationships and productivity to our overall sense of fulfillment and happiness.
And happiness is key, right?
When we neglect our health, we compromise our ability to show up fully as humans—as professionals, partners, parents, and friends. Conversely, when we make our well-being a priority, we cultivate the resilience, energy, and clarity of mind needed to thrive or ‘glow up’ in all the important areas of our lives.
Image by Vadim Butenkov
Side note -
What's a glow-up?
We thought you would never ask.
A glow up involves an inside-out, holistic transformation to change oneself positively, aimed toward your physical appearance on the outside and how you feel on the inside.
This altering transformation makes you internally feel better and happier - bolstering your self-confidence and healthier habits.
What's truly remarkable is its ability to usher in a change across the physical, mental, and emotional dimensions, empowering individuals to embody their most vibrant (or best) selves.
Fucking incredible.
Over time, this metamorphosis becomes evident in one's appearance, mindset, and self-perception.
A glow up can happen anytime to anyone. You don’t have to be experiencing a break-up to create positive change and prioritize your health and well-being.
Image by BĀBI
While each day looks different, here are my current top health non negotiable
Enhance your sleep quality and quantity
Bon Jovi's statement, 'I'm going to sleep when I'm dead,' unfortunately, proved to be inaccurate.
Quality sleep is the foundation for good health. A healthy body, energetic mind, and good skin are all derived from adequate sleep.
Research has consistently shown that sleep is directly linked to multiple health benefits such as:
Improved immune function
Better mood regulation
Increased energy levels
Reduce stress
Recharge cognitive performance
Moreover, the quality of sleep allows the skin to glow with the production of collagen, regeneration of new skin cells, and the release of hormones within the body leading to a more youthful complexion.
To clinch a deep and restful sleep, I prioritize a consistent sleep schedule and create a calming evening routine.
This includes the detox of electronic devices an hour before bed, setting my preferred alarm clock (the only one effective enough to rouse me in the morning), and engaging in relaxation, meditation, or reading (my current read) to unwind at the end of the day.
Image by Maddi Bazzocco
My additional favorites for a deep sleep:
Save My Face Pillow - If you are like me, and it's really hard to fall asleep on your back, this is the next best option.
Dermatologists will always say that they can tell which side of your face you are sleeping on more. Side sleeping can compress your face, leading to wrinkles and potentially affecting the surrounding nerves.
This pillow cradles your face, preventing the formation of wrinkles when sleeping on your side.
Gut & Sleep Trio - Provides a three-phase release of melatonin designed to support a natural sleep-wake cycle, the gut health included is just an elevated perk.
Pure Balance Gummies - Offers a straightforward remedy to feel better and ease tension after a tiring day. Take an hour before bed and they can help with relaxation, and turning the stress dial down while creating harmony and balance throughout the body.
Quantity matters too in regards to sleep. The typical adult requires around 7- 9 hours of sleep per night, complemented by a 20-minute nap in the afternoon to feel refreshed and energized during the day.
Image by Annie Spratt
Morning sunlight, spend time outside
Starting my day with exposure to natural sunlight not only helps regulate my circadian rhythm but also boosts my mood and energy levels.
I make it a point to spend just 10 minutes of my time outdoors in the morning, whether it's taking a brisk walk, enjoying breakfast on the patio, or simply sipping my coffee while soaking up the sunshine.
This rejuvenating dose of vitamin D sets a positive tone for the rest of my day.
Take your vitamins
This is 30-something, take your vitamins.
Making sure to take your daily vitamins is key for keeping your health in check and feeling your best. Even with a balanced diet, it's tough to get all the nutrients we need just from food with a busy lifestyle.
That's where daily vitamin supplements come in—they fill those gaps and make sure our bodies get the right vitamins and minerals for everything from immune support, high-protein intake, to energy levels.
Yesssssss.
Image by Tamara Shchypchynska
These are the supplements that currently keep me moving -
Daily collagen peptide consumption in your morning routine isn't just a trend; it's backed by science for tangible benefits to your health and appearance.
Collagen, the most abundant protein in your body tends to depreciate the more we age, and plays a vital role in maintaining the integrity of your skin, hair, nails, and joints.
By simply adding collagen peptides to your morning routine, research suggests that that supplement can enhance skin elasticity, reduce wrinkles, and promote skin hydration.
Ritual’s essential & gut duo are single-nested capsules combining women’s multivitamins essentials and pre-, pro-, and postbiotics blends.
Lastly, when it's challenging to meet your high-protein goals through whole foods alone, consider supplementing with a protein powder, protein shakes, or bars. I adore combining my protein shakes or powder with my morning coffee.
This can be a convenient addition to your diet, especially for those with energetic lifestyles.
Image by Perfect Bar
Movement and exercise, be more active
Each day, I make it a point to prioritize a 30-minute workout to reach my step goals. This physical activity regimen can look different for everyone.
It might mean taking a leisurely stroll outdoors with your dog, hopping on a walking pad inside your home while catching up on your favorite show, or hitting the pilates mat for a blend of strength training and stretching.
Holding myself accountable for just 30 minutes a day makes the goal feel much more achievable than committing to a workout every-single-day of the week.
So, throw on your shades, slip into your favorite workout set, and head outside. You won't regret it.
Image by SUNDAY II SUNDAY
Daily affirmations, always
This evidence-supported shift in mindset can empower you to confront and conquer negative thoughts and emotions. Through regular repetition of positive affirmations, you gradually internalize them, paving the way for genuine positive changes.
By consistently reaffirming uplifting statements, you can rewire your subconscious.
If possible, I will usually jot them down or vocalize them aloud for added impact.
Self-care morning routine with a skincare ritual
If you're still searching for a reliable and solid skincare routine tailored to your skin, let this steer you in the right direction for a personal health regimen.
Having a collection of set products not only simplifies the morning and evening rituals but also ensures that a lineup of high-quality staples elevates your radiance.
*Quick tip - don’t forget the SPF.
La Roche-Posay anthelios tinted moisturizer (includes 50 SPF) is a versatile solution, perfect for use on both the entire body and the face. Its formula is designed to promote clear, hydrated, and glossy skin texture paired with a layer of sun protection.
A great perk of the moisturizer, it also has universal tint technology to match most skin tones and provide an instant, natural glow. Obsessed.
Image by Jasmin Chew
Drink water, fill your water bottle up regularly
Skin concerns? Hydrate. Need digestive support? Stay hydrated. Seeking weight management? Opt for hydration. It all boils down to the importance of water.
Staying hydrated is essential for physical and mental health, as well as overall well-being.
I try and follow the National Academies of Sciences, Engineering, and Medicine (NASEM) general guidelines for daily water intake. The NASEM recommends a total daily water intake from all beverages and foods, which includes water obtained from drinking water, beverages, and moisture content in foods.
For most adults, total water intake is approximately:
About 3.7 liters (125 ounces) for men
About 2.7 liters (91 ounces) for women
These recommendations include water and other fluids, as well as water from food sources like fruits and vegetables.
The general guideline often cited is to aim for about 8 glasses of water per day, which is approximately 64 ounces or about 2 liters. This recommendation, known as the "8x8 rule," provides a simple guideline for staying adequately hydrated.
Image by Laura Chouette
*Quick tip to increase your water intake - Take with you a water bottle you enjoy - it’s a wild concept, but picking out your daily water bottle has proven to motivate continued hydration throughout the day.
Second, if plain water feels too dull, consider switching to lemon-infused water to add some zest to your hydration routine.
Mindful eating with nourishing meals, glow up your diet with more fruits and vegetables
The saying, "you are what you eat”, has never been more true.
This statement emphasizes the strong connection between diet and overall health.
In essence, the quality of our diet plays a significant role in shaping our bodies, minds, and overall vitality. The NHS provides fast tips that you can start applying today to seamlessly modify your dietary habits.
Alternatively, if you share in my sentiment, here is a healthy tip for your home -
You can have better food, grown out of the comfort of your own home. With up to 36 varieties of vegetables, fruits, greens, herbs, and flowers - all growing sustainably indoors from your kitchen. Let's just say the amount of pocket change spent on questionable produce guided a decision to make an environmental and health-conscious switch.
And we are never going back.
The Farmstand delivers fresh harvests to any household, making it accessible to virtually everyone. We wholeheartedly recommend a healthy transition to growing your own produce, a transformation achievable in under two weeks.
Chef’s kiss.
Image by Jason Briscoe
Take recharge breaks, 5 to 10 minutes
I make sure to take 5-10 minute recharge breaks throughout the day, free from social media scrolling. This practice has become vital for maintaining productivity and all-day focus.
Yes, this means to put aside the TikTok; constant screen exposure can leave you feeling drained and exhausted.
These activities not only provide a much-needed break from technology but also help revitalize both mind and body, allowing you to return to tasks feeling refreshed and re-energized.
Lately, I've been using these quick breaks to stretch, enjoy a brisk outdoor walk, or warm up tea while listening to a short podcast.
Today, I seized this opportunity prepare my favorite tea during my 10 minute recharge (and as I wrote this, I immediately just paused to make another cup).
Image by Toa Heftiba
Journal for reflection and release, mindset
Connect with gratitude through a daily journal, this can be as simple as writing down five things you are grateful for or care for at the moment.
Research indicates that practicing gratitude can lead to a more optimistic outlook, reduced symptoms of depression, and improved mental health.
Connect with others
Taking time to connect with others is important, especially in your 30s.
It's easy to overlook the importance of connecting with others for the sake of our health. However, taking the time to reach out to loved ones, whether it's through a phone call with a family member or a video chat with a friend can instantly boost mood and the days perspective (for both of you).
These interactions provide valuable opportunities for support, understanding, and camaraderie, all of which are vital for navigating life's challenges and maintaining a sense of belonging.
I've integrated a regular text message to friends every Thursday, summarizing the highlights of the previous weekend and sharing updates for the current week. This approach encourages a brief catch-up that requires minimal effort but serves as a meaningful check-in.
We call it, Thursday's Thoughts to drive consistency.
Image by Brooke Cagle
Implementing my nonnegotiable
I am a firm believer that maintaining life balance is the cornerstone of prioritizing my health as a busy millennial.
By adhering to my essential wellness practices, I'm able to create moments of clarity and highlight my commitment to health amidst the madness.
There are so many simple and effective practices to guide your daily routines. Try out enhancing sleep quality, embracing more movement, or nourishing the body with wholesome foods. With these self-care prioritizes, you are able to cultivate a glow-up that transcends mere physical appearance.
It's about more than just looking good; it's about feeling vibrant, energized, and empowered from the inside out.
Let's remember to honor our well-being, prioritize millennial health, and embrace the journey of our healthier, happier, 30-somethings.
Thoughts? Comment below!
