Foundations of Wellness
By Samantha Warren DeMocker (Delta Tau-LSU)
How many times have you promised yourself to prioritize your health in the new year, only for it to become tomorrow, next week or even next year? It doesn’t have to be that way. As you settle into 2026, make reaching your health goals easier by focusing on the key pillars of wellness: sleep, hydration, movement and recovery and stress reduction. When you go beyond just working out and eating well, you can show up fully, for yourself and in every aspect of your life. Let’s break down the four key pillars of wellness to help you create lasting health changes. Sleep Sleep is often the first thing to get sacrificed, even if it’s just because you’re catching up on your shows or scrolling social media. It cannot be overstated: sleep is the cornerstone of health and longevity, not something to leave inconsistent while hoping for the best. Life happens, of course, but the more routine your sleep habits, the better you’ll feel and function throughout the day. Here are some easy ways to dial in your sleep; plug and play to best meet your needs. 1. Find your sweet spot for total sleep hours (typically seven to nine hours per night for adults) and aim to keep your schedule consistent, even on the weekends. 2. Eliminate screen time at least an hour before bed and opt for a book, podcast or other calming activity instead. 3. Save stressful conversations, big life decisions and bill paying for outside the bedroom. 4. Make your room cool, dark, calm and inviting to help you relax. 5. Curb your caffeine earlier in the day; figure out your cutoff time and stick to it. At night, try decaf or a caffeine-free sleepytime tea like chamomile or lavender.
6. Consider an eye mask, sound machine or even magnesium glycinate to help you drift off into dreamland. Hydration Even in today’s world of trending tumblers and water bottles, hydration is often an afterthought. People can get so busy they don’t even notice how little water they drink each day, even though our bodies are over 50% water. Staying properly hydrated keeps your skin happier, your mind clearer and supports gut health, cognition and overall function. Water bottles with encouraging messages can make it easier to drink more, and smart watches or phone apps can nudge you throughout the day. Food also contributes to hydration, especially nutrient-dense fruits and vegetables, which are high in water content. You can also add natural flavor enhancers like lemon or lime slices, cucumber, mint, berries or even electrolytes. If you still struggle to meet your daily water goal, set up accountability checks with one of your Alpha Phi sisters! Movement and Recovery Resistance training and structured exercise are crucial, but general movement often gets overlooked. Busy lives can make it hard to move outside of a single class, gym session or quick dog walk. Instead of jumping straight into something intense, start small — try walking 15 to 30 minutes each day. You can even break it into smaller walks throughout the day. Getting fresh air and moving your body supports physical, emotional, mental and cognitive health. There are plenty of easy ways to fit movement into your day: take desk breaks, park a little farther away, have living room dance parties, practice mobility or stretching, clean or play with kids or pets. Movement goes hand in hand with recovery! Beyond prioritizing solid sleep, schedule rest days or restorative practices each week. This is a simple form of self- care and a fun way to involve something with your sisters — try a short yoga flow, foam rolling, a mindset meditation, breathwork, journaling or easing back into a hobby that brings you joy.
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