How to be happy and healthy.

The best wellness tips for building healthy habits.

Tip #1:  Pay attention to your body. 

Don’t let yourself get hangry. Your body will tell you when it needs something. When you’re tired, you yawn. That might be a sign to get up and stretch, or it could mean that you need a good night’s sleep. The same goes for hunger, pain, thirst and stress. They’re telling you something.

Paying attention to your body’s rhythms can help you avoid issues like overeating and insomnia. It can also help you feel less stressed out.

Yes, “mindfulness” is a buzzword. But it can also make a big difference in your overall health.

Tip #2: Put some color on your plate.

Adding some color into your diet can help prevent common food-related illnesses like heart disease and diabetes. (And no, orange Tic Tacs don’t count.) According to Thumbtack Top Pro Casey Fessler, owner of Pure Health Evolution in Denver, high-fiber foods like beans, whole grains, and fresh fruits and veggies keep you full for longer without making your blood sugar levels spike.

“If your plate looks like a rainbow, it’s going to contain nutrient-dense food, as well as proper balance with healthy fats, vegetables and proteins,” she says.

So hit the weekly farmer’s market for whatever produce is in season. 

>>Need help with food choices? Hire a top-rated nutritionist near you.

Tip #3: Choose a doctor you like and trust. 

Pick a doctor you won’t mind seeing when you’re at your absolute worst. That’s what a primary care doctor is — someone you can talk to when it feels like your whole body is going haywire.

Navigating the healthcare system is important to maintain your overall health, from reinforcing healthy habits to monitoring your blood pressure and suggesting simple changes that help you look and feel your best. Seeing your doctor regularly can help you detect symptoms of common illnesses like cardiovascular disease and cancer.

Tip #4:  Don’t get other people’s germs — wash your hands. 

Don’t let the cold season take you down. Cold viruses get around on sneezes and the hands that try to block their trail. Those are the same hands that shake your hand, share office supplies and open doors you later touch.

The best way to stop the spread of the cold (and to protect yourself from getting it) is to wash your hands for 20 seconds in warm soapy water as much as you can. If you’re especially prone to catching something during cold and flu season, boost your immune system by drinking more water and getting a quality night’s sleep as often as you can.

Tip #5: Try yoga or guided meditation. 

Not an “ohm” person? Maybe you should try it. Yoga has been shown to improve strength, flexibility, balance and endurance, and has even been shown to boost your immune system and relieve symptoms of anxiety and depression. Who doesn’t want that?

And because yoga is a low-impact activity, it’s less likely to cause injury or inflammation in your body. Done right, it actually counters common problems like arthritis and back pain and helps you get a good night of sleep. All you need is a mat and a beginner’s lesson.

Common wellness mistakes and how to avoid them.

Mistake #1: Not getting a good night’s sleep.

Your body needs quality sleep. Not a nap on the train. Most adults need somewhere between seven and nine hours of sleep a night — hours many of us just aren’t getting.

“Sleep is so important and definitely something most people overlook. I suggest no fewer than seven hours a night,” says Top Pro Meghan Aro of Meghan Aro Fitness in Playa Vista, California.

Not sleeping enough does more than just make you cranky. It affects focus, reaction time, mental health and critical thinking. Chronic sleep issues have also been linked to more serious disorders, including autism and Alzheimer's, among others.

If you’re not sleeping well it might be linked to your diet, physical activity or sleep environment — all of which your healthcare professional can help you adjust.

Mistake #2: Being afraid of healthy fats.

Not all fat is bad. According to Casey of Pure Health Evolution, “People used to think fat was bad, but we need good fats to live.”

Foods like almonds, avocado, olives and salmon are high in monounsaturated fats and omega-3 fatty acids, a kind of polyunsaturated fat. Unlike trans fats, these foods actually reduce the levels of bad cholesterol in your body and decrease your risk of cardiovascular disease.

So go splurge on some full-fat yogurt — who said a healthy diet can’t be delicious?

Mistake #3: Skimping on physical activity.

Movement should be a daily part of your routine — and there’s no shortage of ways to make it happen:

• Take a lunchtime walk.
• Swap your office chair for a medicine ball.
• Join a biking club.
• Get a gym membership.
• Play golf — but walk instead of taking the cart.
• Even cleaning your home can be a workout, if you do it right. Try strapping weights on your arms while you dust.

Staying active is about more than just weight loss. Daily activity keeps your joints well-oiled, gives you energy and helps you sleep. The endorphins aren’t too bad either.

>>A personal trainer can help. Browse top-rated trainers near you.

Mistake #4: Not carrying a water bottle.

It’s possible that you’re always a little dehydrated. The truth is, a lot of us aren’t drinking enough water — because you need way more than you think. Staying hydrated can also help with weight loss, says Casey.

“Drinking water before your meal allows you to digest better, it allows you to absorb nutrients better, and it also hinders our tendency to overstuff ourselves,” she says. “We tend to eat 20 to 30 percent more in each meal than we actually need, so if we take the time to hydrate before the meal, you’re going to be more conscious about what you’re eating and have a better idea of when you’re full.”

Keep a water bottle with you at all times to remind yourself to drink between meals and whenever you’re thirsty. You might even set an hourly alarm. Seems silly (and loud), but hey, whatever works. 

How much does personal training cost? 

The cost of hiring a personal trainer depends on the length of your sessions, how regularly you train, your trainer’s background and any special equipment you might need (for example, a pilates machine).

Certifications, specialized trainings, educational background and injury rehabilitation training may increase a trainer’s fees. Trainers who provide nutrition counseling, injury rehab and weight training will often ask for a higher hourly rate. In general, group trainings are less expensive than one-on-one sessions.

If you’re interested in weight loss, firming and toning, increasing muscle mass, nutrition, flexibility, endurance training, bodybuilding or aerobic fitness, a personal trainer can help. 

For more on costs, see “How much does a personal trainer cost?”

Who to hire to help with personal training.

From drinking water and getting a good night of sleep to trying a yoga sequence, hire a pro to help you balance body and mind:

• Personal trainers
• Nutritionists
• Yoga instructors
• Swimming instructors
• Physical therapists
• Massage therapists