Stay healthy with these August tips

August marks National Wellness Month, a time when health experts and organizations promote small, sustainable habits to improve physical and mental well-being. The focus on consistency rather than drastic changes makes these practices easier to adopt.

Hydration involves more than water

While most people know they should drink more water, few realize how fluid needs vary with heat, activity, and diet. The common recommendation of eight glasses a day serves as a starting point, not a strict requirement. Juices, herbal teas, and water-rich foods like cucumbers and watermelon also contribute, though plain water remains the most efficient way to replenish fluids.

Dehydration doesn’t always begin with thirst. Fatigue, headaches, and dark urine appear earlier, and by the time thirst sets in, the body is already compensating. A reusable bottle with time markers helps, as do reminders to sip before the need arises.

Produce plays a key role

Fruits and vegetables offer more than vitamins. Their fiber slows digestion, helping regulate blood sugar and control hunger. Vitamins and minerals play a role in many different body processes, including immunity, metabolism, and cell growth and repair. While getting all the nutrients we need from supplements is possible, it’s best to get them from food sources. Fruits and vegetables are not only rich in vitamins and minerals, but they also contain fiber, water, and other important nutrients that help our bodies function properly. Plus, they’re low in calories and fat, making them a great choice for those watching their weight.

Fresh produce isn’t the only choice. Frozen and canned options without added salt or sugar retain most nutrients and often cost less. Variety matters: dark leafy greens provide iron, citrus offers vitamin C, and berries deliver antioxidants. A single serving equals roughly the size of a baseball, and most adults need at least four cups each day.

Sleep affects overall health

Adults who sleep less than seven hours per night are more likely to develop chronic conditions such as obesity, diabetes, and depression. The effects extend beyond tiredness, impairing immune function, memory, and decision-making.

Small changes can improve sleep quality. Maintaining a consistent bedtime, even on weekends, helps regulate the body’s internal clock. Blue light from screens suppresses melatonin, so turning off devices an hour before bed can make a difference. For those who struggle, cognitive behavioral therapy for insomnia often works better than medication and has no side effects.

Movement doesn’t depend on a gym

Exercise has countless benefits for our physical health, including reducing the risk of chronic diseases such as heart disease, stroke, and diabetes. Exercising can also improve our mental health, helping to reduce stress and anxiety.

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Starting small helps beginners. A five-minute walk after lunch or taking the stairs instead of the elevator builds momentum. Tracking progress through an app or journal can motivate, but enjoyment matters most. If running feels unpleasant, swimming or dancing may work better. Regularity counts more than intensity.

Happiness influences health outcomes. Being happy has been linked with lower rates of heart disease, arthritis, stroke, and cancer. Also, happier people tend to live longer! Optimism doesn’t mean ignoring problems but expecting positive outcomes and trusting in one’s ability to handle setbacks.

Small practices can shift perspective. Gratitude journals, where people list three things they appreciate each day, improve mental well-being. Spending time with supportive friends also helps. Even holding a pen between the teeth to simulate a smile can prompt the brain to release feel-good chemicals.

Stress can be managed

Chronic stress raises cortisol levels, which over time weakens the immune system, increases blood pressure, and contributes to weight gain. Many people accept stress as unavoidable rather than addressing it.

Exercise ranks among the most effective stress relievers, but other methods work too. Deep breathing, progressive muscle relaxation, and even petting a dog can lower cortisol. The key is finding a method that fits into daily life and sticking with it. Some prefer yoga, while others benefit from organizing their workspace or listening to music. Consistency matters more than the approach.

Smoking and heavy drinking rank among the most preventable causes of illness. Tobacco use is linked to 480,000 deaths in the U.S. each year, while excessive alcohol contributes to 95,000. Quitting smoking can add up to 10 years to life expectancy, and reducing alcohol intake lowers the risk of liver disease, cancer, and accidents. Benefits begin almost immediately: within 20 minutes of quitting, heart rate and blood pressure start to normalize.

For those trying to quit, nicotine replacement therapy like patches or gum can double success rates. Prescription medications such as varenicline also help. Alcoholics Anonymous and similar programs provide community support, but even cutting back—such as having three alcohol-free days a week—can improve health.

A clean environment begins with small steps

Indoor air can be two to five times more polluted than outdoor air, according to the Environmental Protection Agency. Common sources include cleaning products, mold, and off-gassing from furniture. Simple changes, like using fragrance-free detergents and opening windows daily, reduce exposure. Houseplants also help by filtering toxins like formaldehyde and benzene.

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Handwashing remains one of the most effective ways to prevent illness. The CDC estimates it reduces respiratory infections by 16-21% and diarrheal illnesses by 31%. Yet studies show only about 5% of people wash their hands correctly—using soap, scrubbing for at least 20 seconds, and drying thoroughly. Alcohol-based sanitizers serve as a backup but don’t remove all germs, particularly norovirus and Clostridioides difficile.

Personal hygiene impacts more than appearance. Poor oral health is linked to heart disease, diabetes, and even Alzheimer’s. Brushing twice a day and flossing once can prevent gum disease, which affects nearly half of adults over 30. Regular showers remove dead skin cells and bacteria, reducing body odor and infections. Trimming nails prevents dirt buildup and lowers the risk of ingrown nails.

Preventive care detects problems early

Routine check-ups can identify conditions like high blood pressure or cholesterol before they cause harm. The U.S. Preventive Services Task Force recommends screenings based on age, sex, and risk factors. Women over 50, for example, should get mammograms every two years, while men over 50 should discuss prostate cancer screening with their doctors.

Dental visits often get overlooked, yet tooth decay is the most common chronic disease in both children and adults. A professional cleaning every six months can prevent cavities and gum disease, which, if untreated, may lead to tooth loss. Dermatologists recommend annual skin checks, especially for those with a history of sun exposure or fair skin. Early detection of melanoma, the deadliest skin cancer, raises survival rates to 99%.

These suggestions may seem familiar, but their strength lies in repetition. The body responds better to small, consistent changes than to short-term extremes. National Wellness Month isn’t about reinventing habits but reinforcing those that work.

For those looking to add variety to their meals, lemon can infuse flavor into a grilled chicken dish.

Small practices