When it comes to improving your health and well-being, it doesn't matter what your starting place is; there's always something you can do to get yourself moving in the right direction.  And those initial steps you take don't need to be extreme or overwhelming. 

In fact, it's better to start off with small, manageable changes.  As you follow through with taking small steps consistently, you'll see and feel the effects both physically and mentally.  Over time, these healthy behaviours will solidify into long term habits that become second nature to you. 

​Here are five small changes you can make that will yield big results for your physical health and mental well-being.​

If you're not naturally a morning person, getting your day off to a good start can be a challenge.  You wake up groggy and scramble to get ready, only to find yourself running late as you rush out of the house.  The day is thrown off, and you're left feeling scattered, off-balance, and out-of-sorts.
 
Your morning sets the tone for the rest of the day.  If you feel calm, relaxed and energized, you're better prepared to deal with whatever comes your way.

Here are 10 tips for building your perfect morning routine.

Have you ever spent time online, only to find afterwards that you couldn't recall most of what you read? That's what happens when you consume large amounts of disparate information all in one go.  You take a lot in, but you wind up retaining very little of it..  

​Think about this:  by heading online, many of us will consume more information  in a day than our ancient ancestors would have consumed over several weeks or months!  This steady stream of incoming information can become mentally exhausting after a while.  And much of the time, it distracts us while providing little in the way of real substance and lasting value.
 
Leaving the online world and spending time in a book can do wonders for your mental health and well-being.  Here are three compelling reasons to get offline and into a good book.

Everyone wants to experience health and happiness in life.  And while there are many approaches for getting there, a common thread is always present:  a solid foundation is essential.  When you invest in the right foundational steps, you reap the benefits.

The following seven steps will provide you with a solid foundation for becoming a healthier, happier version of yourself, by showing you how to take care of yourself inside and out.  There's nothing extreme; you can work every one of these steps into your life no matter what your starting place is. 

So go ahead and start taking steps to become a healthier, happier you.​

Something is off.  Is it the gloomy, overcast sky that's giving you the blahs?  Nothing is grabbing your interest and you’re feeling bored.  Fortunately, the feeling  doesn't linger, and it doesn't take long before your enthusiasm returns and you’re back on track. 

Occasional boredom is natural and typically isn't a cause for concern.  But what happens when boredom shifts from occasional to ongoing?  What happens when you find yourself feeling bored for an extended period?  ​

​How ​concerned should you be about the air quality inside your home?  Consider this:  a healthy adult, not doing anything physically strenuous, takes about 15 breaths every minute.  That works out to 900 breaths every hour! 

Every time you breathe in, you're not just taking in life-sustaining oxygen; you're also taking in all the invisible contaminants hidden in the air, which your body then needs to deal with.  

Did your 50th birthday bring the gift of some unwanted pounds?  Are you struggling to stay on top of your weight, even though you're not eating any more than you used to?  Is it becoming harder to maintain the size and shape you were in before you turned 50?
 
If you answered yes to any of the above, you're not alone.  As you age, a variety of changes take place in your body that make it increasingly difficult to manage your weight.  Your metabolism slows down, hormone levels decrease, and your total body fat tends to increase as your ratio of muscle to fat shifts.

When it comes to essential nutrients that your body needs for optimal health, selenium is a true workhorse and multitasker.  It plays a role in a variety of functions throughout your body, supporting good health and well-being in many different ways.
 
Selenium is a trace mineral, which means your body only contains a tiny amount of it.  You probably have a grand total of less than 1mg of selenium in your body, most of which is contained in your liver, kidneys, pancreas, and thyroid gland. 

In men, selenium is also found in the testes and the seminal vesicles, the glands that produce most of the components that make up semen.  This makes selenium an especially important nutrient in men's health, as it supports fertility by improving sperm production and sperm motility.