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4 Things You Should Make a Daily Habit


Maintaining health and wellbeing are often left on the back burner as life’s responsibilities consume the majority of our waking hours, but what if maintaining a healthy lifestyle could be simplified? We’ve identified a few ways to do just that. Here are 4 ways you can improve your health and wellness in daily life, starting today!

Sun Exposure

Sun exposure is crucial for our health, and it’s important to get at least 15 to 30 minutes of sunshine per day. Sunlight helps your body produce Vitamin D, which is necessary for humans to thrive. If your skin isn’t safely exposed to the sun regularly, then it may be difficult for your body to create sufficient amounts of Vitamin D.

Vitamin D deficiency can lead to bone-related issues like osteoporosis –but research suggests that getting enough Vitamin D could also help prevent seasonal affective disorder (SAD), reduce risk of certain cancers, lower blood pressure, and improve mood overall. Getting your daily sunlight in the morning, after waking up, can help boost alertness throughout the day, enhance productivity, and aid in a healthy circadian rhythm.

So – boost your Vitamin D levels, better your mood, and remain healthy by starting off your day with a little sunshine!

Conscious Nutrition (especially breakfast)

Because we work in the vitamin therapy and supplement industry, we have seen firsthand how powerful food and supplementation can be in supporting health and well-being. Whole, nutrient-dense, foods are essential for optimal physical, mental, and emotional health.

Whole foods refers to foods which have not been processed, like fruits, nuts, and fish. The term nutrient-dense refers to the amount of micro and macro nutritional value within a particular food in relevance to the amount of calories of the food. Salmon, for example, is a whole and nutrient-dense choice of food. These foods are particularly healthy, and eating meals that consist of them may reduce your risk of chronic health conditions, enhance cognitive processes, hormonal balance, and prevent micronutrient deficiencies.

Try to eat a healthy breakfast everyday within one hour of waking to boost your metabolism, provide you the mental and physical energy you’ll need to make your day great, balance your blood sugar levels, and improve cognitive function! Eating within one hour of waking, rather than later in the day, has shown to have significant positive effects on daily health.

A Reflection Practice

Reflection is a powerful tool in the pursuit of health and wellbeing. It helps you identify your current emotions, areas for improvement, solutions to current issues, or new creative ideas. Reflection is how we become better and more self aware

Reflecting on your day can be as simple as asking yourself one question: “How did I feel today?” If this seems too vague, try asking yourself specific questions about certain activities or experiences throughout your day, such as: “What made me smile?” or “What could I have done differently?”

This can help larger goals seem more attainable, and also allows for consistent tracking as you check in with yourself on a daily basis. A reflection practice can ensure you are not becoming passive in your life, and instead taking charge.


Movement is a key player in health, happiness, and wellbeing. Movement may be as simple as taking a 10 minute walk outside or standing up from your desk and stretching regularly during the work day, but movement has been shown to help people feel more energized, less stressed, and sleep better at night.

In order to optimize your experience and improve your health today, we recommend at least 30 minutes of exercise per day. Try incorporating different styles of exercise like aerobics, cardio, and strength training for enhanced fitness!

Movement also helps you stay in shape by building muscle tone and increasing blood flow throughout the body. This helps major organs function healthier, aids in joint health, and helps prevent injury overtime.

Make an effort to prioritize the four areas above so you can optimize your health and wellbeing in daily life.

Here is a general schedule you can follow:

  1. Wake up, stretch, eat a nutrient dense breakfast before having a cup of coffee.
  2. Dedicate 10 minutes to sunlight before continuing on with your day. If you can’t squeeze in sunshine in the morning, supplement your breakfast with IV Lounge Vitamin D3 droppers.
  3. Incorporate stretching and walking into your work schedule, or make dedicated time to exercise before or after work daily.
  4. Reflect on your day, this can be done with or without a journal.

In combination these things will lead to enhanced mood, boosted metabolism, better sleep, nourishment, and optimized physical capability.


We hope you found these simple tips helpful in your journey of self-improvement. Oftentimes, small actions add up over time and can make an incredible difference in overall health and wellbeing. Thank you for reading!

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