Wellness Tips

2026 Monthly Tips

JANUARY
New Year’s Resolutions (1/1-1/7)

January often sparks fresh wellness goals, but staying on track can be tough. Many people lose momentum quickly, falling into a cycle of starting over or giving up.

Here’s why that happens and how to stay consistent:

Unrealistic Goals: Big changes too fast lead to burnout.
Instead, start small: Walk 10 minutes a day or add one veggie per meal.

Vague Intentions: “Eat better” isn’t clear enough.
Instead, make it SMART: Specific, Measurable, Achievable, Relevant, Time-bound. Example: “Attend two fitness classes weekly for a month.”

Relying on Motivation: Motivation fades. Focus on building momentum in your routine, rather than relying on motivation alone.
Instead, focus on daily wins: Build routines and momentum that carry you through low-energy days.

Guilt-Based Goals: Shame doesn’t inspire lasting change.
Instead, choose goals rooted in self-care: Ask, “What helps me feel strong and energized today?”

Sustainable wellness comes from small, consistent actions. Progress, not perfection, is the key to lasting change.

Resource Link

Healthy Recipe Feature

Breakfast: Easy Overnight Oats

Lunch: Chicken Caesar Pasta Salad

Dinner: Parmesan Crusted Chicken
FEBRUARY
Heart Health

Your heart does a lot for you! This incredible organ beats over 100,000 times a day, pumping nearly 2,000 gallons of blood through 60,000 miles of blood vessels to nourish every cell in your body.

In the United States, heart disease remains the leading cause of death, and about half of all adults live with high blood pressure. This month, take a moment to focus on small, sustainable steps that support your heart health for the long run. Even simple lifestyle changes can lead to lasting improvements in energy, mood, and overall well-being.

Here Are a Few Simple Ways to Give Your Heart What It Needs:

Eat for Heart Health
Fuel your body with fiber-rich foods like fruits, vegetables, whole grains, and legumes. Add in heart-healthy fats from nuts, seeds, olive oil, and fish such as salmon or tuna.
Tip: The more colorful your plate, the more nutrients you’re giving your heart.

Move with Intention
Just 30 minutes of movement a day—whether it’s walking, dancing, cycling, or yoga—can reduce blood pressure, improve circulation, and strengthen your heart.
Don’t have 30 minutes all at once? Try three 10-minute movement breaks throughout your day.

Prioritize Rest and Recovery
Sleep and stress management are just as important as nutrition and exercise. Aim for 7–9 hours of quality sleep each night, and find calming routines that work for you—like stretching, deep breathing, or reading before bed.
Remember: A rested heart is a resilient heart.

Check In With Your Health
Knowledge is power! Keep track of your blood pressure, cholesterol, and blood sugar numbers. Staying informed helps you make proactive choices and work with your healthcare provider to protect your long-term heart health.
Consider scheduling your annual check-up or a blood pressure screening this month.

Stop Smoking – Your Heart Will Thank You
If you smoke, make February the month you quit. Quitting smoking is one of the most powerful ways to reduce your risk of heart disease and stroke.

How to get started:

Pick a quit date.

Talk with your healthcare provider about programs or products that can help.

Join a support group or share your goal with friends and family.

Call 1-800-QUIT-NOW (1-800-784-8669) for free, confidential help.

Try One Heart-Healthy Habit Each Week
Change doesn’t have to happen all at once. Try adding one new heart-healthy habit each week this month!

Ideas to get started: Take a walk after dinner, add an extra serving of veggies to your meals, practice gratitude or deep breathing to manage stress, or go to bed 30 minutes earlier.

Need inspiration? Check out this 28-day Towards a Healthy Heart Calendar!

Healthy Recipe Feature

Breakfast: Egg Muffins

Lunch: Turkey Lettuce Wraps

Dinner: Feta and Herb Crusted Salmon
MARCH
Nutrition Month

Nutrition Month is a great time to rethink how we nourish our bodies—not with rigid rules, but with kindness, curiosity, and care.

Instead of chasing perfection, consider setting gentle goals that support your energy, mood, and overall well-being. Nutrition isn’t just about what you eat—it’s about how you feel, your relationship with food, and the habits that help you thrive.

Try these kind nutrition practices:

Tune in to hunger and fullness cues – slow down and savor your meals. Notice when you feel satisfied rather than overly full or still hungry.

Add nutrient-rich foods rather than restrict – focus on what nourishes your body, rather than eliminating foods.

Make meals enjoyable – eat without distractions whenever possible and savor flavors, textures, and the experience of eating.

Honor your body’s needs – your body changes daily. Some days you may need comforting foods or larger portions; other days you may crave lighter meals or extra protein. Listening and responding to your body’s cues helps build a stronger, more intuitive connection to food.

Let go of guilt – all foods can fit into a balanced lifestyle. Food isn’t just fuel; it serves your emotional, social, and cultural wellness too. Sharing meals with loved ones, enjoying favorite treats, and eating foods that bring joy are all part of holistic health. When you release guilt, eating becomes a nourishing, satisfying experience rather than a source of stress.

This month, focus on progress over perfection. Small, sustainable changes rooted in self-care can lead to lasting wellness.

Resource Link

Healthy Recipe Feature

Breakfast: Fritta

Lunch: Chopped Cobb Salad with Chicken

Dinner: Low-Carb Beef & Noodles
APRIL
Preventive Care + Virtual Care

Virtual primary care can save you time and money

Sydney Health gives you access to virtual primary care at low or no additional cost so you can feel confident about your health and protected in your time of need. Your care team will be up to date on your current virtual care visits to give you personalized care.

And if you ever need help with your health plan or accessing your virtual care, you can chat with a live agent. It’s our promise to provide you with greater access to healthcare when and where you need it.

When you download our Sydney Health app, you can receive:

Comprehensive primary care, coordinated by a care team.

Preventive care through virtual annual wellness visits and lab screenings.

Urgent care, 24/7.

A personalized care plan and follow-up visits.

Unlimited access to care for common health concerns, like flu or allergy management, as well as prescription refills and referrals.⁴

Guidance on the care you need based on feedback you provide in the Symptom Checker.

Why is a PCP Important
April is Stress Awareness Month

A time to pause and reflect on how stress affects your body, mind, and relationships.

Did you know? Chronic stress can contribute to high blood pressure, weakened immunity, digestive issues, and sleep disturbances. But small, consistent habits can help you manage it effectively.

Try out these fun ways to improve stress during your week:

Mindful Monday: Start your week with 5 minutes of deep breathing.

Tech-Free Tuesday: Unplug from screens for one hour.

Walk-It-Out Wednesday: Take a 15-minute walk outdoors.

Thankful Thursday: Write down three things you’re grateful for.

Feel-Good Friday: Do something that brings you joy—music, movement, or connection.

Or, try this weekly challenge:

Week 1: Practice deep breathing for 5 minutes each morning.

Week 2: Take a 15-minute walk outdoors daily.

Week 3: Unplug from screens for one hour before bed.

Week 4: Write down three things you’re grateful for each day.

Stress management isn’t one-size-fits-all. Explore what works for you—whether it’s movement, mindfulness, or meaningful connection.

Public Health Week (4/6-4/12)

Public health is the foundation of thriving communities. During the first full week of April, we recognize the people, practices, and programs that help keep us healthy and safe.

Ways to engage:

Attend a local health fair, webinar, or wellness event.

Learn about ways to support health and well-being in your community.

Share health resources or wellness tips with friends, family, or coworkers.

Participate in programs that promote clean air, safe environments, or mental well-being.

Public health is personal. Every choice you make—from handwashing to getting regular check-ups—contributes to a healthier community for everyone.

Resource Link

Earth Day (4/22)

Earth Day reminds us that caring for the planet and caring for ourselves are connected. Small, mindful actions can boost your wellness while supporting a greener world.

Here are some ideas to get you started:

Move Outdoors:

Take a walk, bike ride, or run in nature

Boosts mood, energy, and reduces stress

Eat with the Planet in Mind

Add plant-based meals or locally grown foods

Supports nutrition and reduces environmental footprint

Mindful Consumption

Use reusable water bottles, mugs, and shopping bags

Reduces waste and encourages mindful habits

Reduce Energy

Use Turn off lights and electronics when not in use

Conserves energy and lowers stress

Connect and Share

Start a “green challenge” with friends, family, or coworkers

Builds community, accountability, and shared motivation

Taking care of yourself and the planet go hand in hand. Move more, eat mindfully, reduce waste, and spend time in nature—these choices benefit both your wellness and the Earth.

Resource Link
MAY
Mental Health Month

Mental health matters—every day, for everyone. May is a time to normalize conversations, reduce stigma, and encourage support.

Let’s talk about it:

Mental health includes emotional, psychological, and social well-being.

It affects how we think, feel, and act—and how we handle stress, relate to others, and make choices.

Everyone has mental health, and everyone deserves care.

Ways to support your mental health:

Start therapy or counseling if you’ve been considering it.

Practice mindfulness or meditation.

Take breaks throughout your day to reset.

Reach out to someone you trust when you’re struggling.

Remember: Asking for help is a sign of strength, not weakness.

Get connected today and utilize your Employee Assistance Program through AllOne Health. Click HERE for more information

Financial Wellness

Financial health can affect mental health, which can affect physical health and wellness. Working with a financial coach can help you reach goals, save for emergencies, retire with confidence, and positively impact well-being.

Money Coach Flyer

Contact us and let our money coaches help YOU make the right plays to live life the way you want. We’ll give you the financial confidence to say;
“Put me in, Coach!”

In addition to Oswald Financial, AllOne Health offers a free consultation to you and your immediate family members in the household to:

Focus on budgeting

Bankruptcy consultation

Home buying

Debt Management

Managing Taxes

Identity Theft

Saving for college

Call: 800-227-6007
Visit: https://impact.mylifeexpert.com
Code: geoneap
JUNE
Know Where to Go

Know Before You Go

Money Coaches Feature

Financial health can affect mental health, which can affect physical health and wellness. Working with a financial coach can help you reach goals, save for emergencies, retire with confidence, and positively impact well-being.

Money Coach Flyer

Contact us and let our money coaches help YOU make the right plays to live life the way you want. We’ll give you the financial confidence to say;
“Put me in, Coach!”

In addition to Oswald Financial, AllOne Health offers a free consultation to you and your immediate family members in the household to:

Focus on budgeting

Bankruptcy consultation

Home buying

Debt Management

Managing Taxes

Identity Theft

Saving for college

Call: 800-227-6007
Visit: https://impact.mylifeexpert.com
Code: geoneap
JULY
Monthly Observance: Self-Care

This July, let’s take some time to celebrate and focus on self-care. With everything going on in our day-to-day lives, it’s easy to let self-care slide to the bottom of the list. But the truth is, we can’t really thrive or care for others if we’re not taking care of ourselves first. You’ve probably heard the saying, “Put your own oxygen mask on first.” This doesn’t just apply to airplane emergencies, it goes for our health too. Making time for yourself isn’t a luxury, it’s a necessity. We cannot be our best for those around us if we don’t care for ourselves first.

The World Health Organization (WHO) defines self-care as individuals, families and communities’ promoting and maintaining their own health, preventing disease, and coping with illness and disability with or without the support of a health worker.

This month, care for yourself by making time to receive your annual preventive care visit, age-gender appropriate screenings, dental exams/cleanings, and/or an eye exam. Along with prioritizing being an active agent in your own healthcare, here are other impactful ways to promote self-care:

Make time to exercise in ways that make you happy

Slow down for 5 minutes and recognize things you are grateful for

Revisit a favorite hobby or try a new one

Make a new recipe that incorporates whole foods

Fuel your body in ways that are rooted in self-love, not restriction and quick fixes

Practice mental health check ins with yourself

Say “no” to tasks when your plate is full

With a busy schedule and lots on your plate, even just taking a few minutes a day to care for yourself will make a huge difference!

Monthly Observance: UV – Sun Safety

July is UV Safety Month—a timely reminder to protect your skin and eyes from the sun’s invisible but powerful ultraviolet (UV) rays. Whether you’re heading to the beach, walking the dog, or sitting near a sunny window, UV exposure adds up over time and can lead to premature aging, eye damage, and skin cancer.

Simple Sun-Safe Habits to Practice Daily:

Apply sunscreen with SPF 30+ before going outside—don’t forget ears, feet, and hairline

Wear protective clothing like long sleeves, wide-brimmed hats, and UV-blocking sunglasses

Seek shade between 10 a.m. and 4 p.m. when UV rays are strongest

Check the UV Index to plan outdoor activities wisely

Avoid tanning beds—they emit concentrated UV radiation

Sun safety isn’t just for summer—it’s a year-round habit. Protecting your skin today helps prevent serious health issues tomorrow.

Resource Link

Day Observance: World Brain Day (7/22)

World Brain Day is observed every July 22 to raise awareness about brain health and neurological disorders. The brain controls everything from movement and memory to mood and decision-making—yet neurological conditions remain among the leading causes of disability worldwide.

Ways to Support Brain Health:

Stay active: Regular physical movement boosts blood flow and brain function

Eat brain-friendly foods: Omega-3s, leafy greens, berries, and whole grains support cognitive health

Prioritize sleep: Quality rest helps the brain recover and regulate emotions

Challenge your mind: Puzzles, reading, and learning new skills keep your brain sharp

Manage stress: Chronic stress can impact memory and focus—practice mindfulness or relaxation techniques

World Brain Day is a call to action: to learn, share, and support efforts that promote brain health for all.

Click here for some brain health boosting recipes!
AUGUST
Monthly Observance: Wellness Month

August is Wellness Month, a time to slow down, reflect, and recommit to caring for your whole self. Wellness isn’t just about hitting the gym or eating salads—it’s about nurturing all eight dimensions of your wellness in ways that feel sustainable and supportive. The eight dimensions include emotional, occupational, intellectual, environmental, financial, social, physical, and spiritual.

This month, consider what wellness means to you. It might be movement, rest, connection, creativity, or simply saying “no” when you need space.

Ways to Celebrate Wellness Month:

Emotional Wellness – Take time to reflect and quiet your mind, practice gratitude, share your thoughts with trusted people, accept support when needed, and be kind to yourself.

Occupational Wellness – Reflect on where you find joy and meaning, explore career or volunteer options, set realistic career goals, and practice open communication with colleagues.

Intellectual Wellness – Stay curious by learning new skills or hobbies, reading for pleasure, traveling, and engaging in mentally stimulating activities.

Environmental Wellness – Spend time outdoors, pick up trash, bike or walk more, recycle, use reusable bags and water bottles, and be mindful of resources like water and energy.

Financial Wellness – Start small savings habits, create and review a budget, understand your loans, plan ahead with financial goals, and think before unplanned purchases.

Physical Wellness – Move your body regularly, use stairs when possible, eat foods that make you feel good, maintain a consistent sleep schedule, and recognize early signs of illness.

Social Wellness – Reflect on your social needs, stay in touch with supportive friends and mentors, join clubs or groups, and participate in community or study activities.

Spiritual Wellness – Explore your inner self and values, meditate or practice mindful relaxation, practice acceptance and curiosity, and find spiritual practices or communities that align with you.

Wellness is personal and dynamic. What supports you today may shift tomorrow—and that’s okay. The key is tuning in and responding with kindness.

Resource Link

Observance: Back to School

As summer winds down, August marks the start of a new school year—and a shift in routines, responsibilities, and energy. Whether you’re a parent, student, educator, or simply adjusting to the seasonal transition, this is a great time to reset and refocus on wellness.

Back-to-school season can bring excitement, but also stress. Prioritizing well-being during this time helps build resilience, balance, and a smoother transition.

Tips for a Healthy Start:

Re-establish routines: Gradually adjust sleep and meal schedules to support energy and focus

Plan ahead: Prep meals, organize supplies, and set realistic goals for the first few weeks

Support mental health: Talk openly about feelings, expectations, and stressors

Stay active: Build movement into your day—even short walks or stretch breaks make a difference

Practice self-compassion: Transitions take time. Be kind to yourself and others

Whether you’re returning to a classroom or simply shifting gears for fall, this is a great time to check in with your wellness goals and make small, empowering changes.

If you’re looking for weeknight dinner ideas, click here!

Day Observance: National Grief Awareness Day (8/30)

Grief is a very personal journey—one that doesn’t follow a timeline or a predictable path. National Grief Awareness Day reminds us to honor the reality of loss and create space for healing, reflection, and connection.

Whether grief stems from the death of a loved one, a major life change, or even collective loss, it can show up in many ways: sadness, anger, fatigue, numbness, or even moments of unexpected joy. There’s no “right” way to grieve and no need to rush the process.

Some ways to navigate grief:

Acknowledge your feelings: Grief can be complex. Allow yourself to feel without judgment.

Lean on support: Talk to a trusted friend, join a support group, or seek professional help.

Create rituals: Light a candle, write a letter, or revisit meaningful memories.

Practice self-compassion: Rest when needed, nourish your body, and give yourself grace.

Check in with others: If someone you know is grieving, a simple “I’m thinking of you” or offering a meal can mean everything.

Grief doesn’t mean forgetting—it means learning to carry love and loss together. This day is a reminder that healing is possible, and no one should have to navigate grief alone.

Resource Link
SEPTEMBER
Prostate Cancer Awareness Month

September marks Prostate Cancer Awareness Month, a time to bring attention to one of the most commonly diagnosed cancers among men. This national health observance encourages men to take charge of their health through education, early detection, and informed decision-making. Approximately 1 in 8 men will be diagnosed with prostate cancer in their lifetime. While the disease is often highly treatable when caught early, it typically develops without noticeable symptoms in its early stages which is why early detection is key!

Men of average risk are encouraged to begin discussing screening options with their healthcare provider around age 50, while those at higher risk should begin conversations as early as age 40 to 45. Knowing your numbers and discussing personal risk factors with your doctor can help determine the right time and approach for screening. A few risk factors include:

Those over the age of 50 are at an increased risk.

Black males see higher rates of prostate cancer than other races.

Family History. If there is a history prostate or breast cancer in your family, be sure to speak with your doctor.

While some risk factors can’t be changed, healthy habits play a big role in prevention. Aiming for a well-balanced diet, exercising and moving your body, and managing stress are great ways to improve your health in addition to regular preventive care visits and screenings.

Let’s use this month to encourage preventive care, foster open dialogue, and support the men in our lives. For more information, visit the Centers for Disease Control and Prevention (CDC) and the American Cancer Society.

Know Your Numbers, Know Your Health

Biometric screenings are a powerful first step toward better health. These quick, preventive checks measure vital indicators like blood pressure, cholesterol, glucose, and body mass index—giving you a snapshot of your current health status. With early detection, you can take proactive steps to manage risks and make informed decisions about your lifestyle and care. Whether you’re feeling great or just curious, a biometric screening helps you stay ahead of potential health issues. Schedule yours today with your healthcare provider and take control of your wellness journey!

Weight Stigma Awareness (9/14-9/18)

Weight Stigma Awareness Week, observed annually in September, is a campaign dedicated to addressing and ending weight-based discrimination, particularly in healthcare, education, and public spaces. Weight stigma can lead to serious physical and mental health consequences, including delayed care, disordered eating, and low self-esteem. This week serves as a reminder to challenge harmful assumptions about body size, advocate for inclusive care, and promote respect for people of all sizes. Everyone deserves to feel seen, valued, and supported—no matter their weight or appearance. Let’s shift the narrative and build a culture rooted in compassion, not judgment. All body sizes deserve respectful medical care and kindness.

Learn more here.

Suicide Prevention Day (9/10)

Every year, over 700,000 lives are lost to suicide globally. Behind each statistic is a person, a story, and a community left grieving. Together, we can help rewrite the story. It’s time to challenge the silence and stigma surrounding mental health. Suicide prevention starts with connection, compassion, and commitment to each other and to ourselves. Let’s build cultures of understanding, support, and hope.

Wondering how you can make a difference? Here are a few ideas:

Check In with Others. Take a moment to reach out to friends, family, or colleagues. Be present. Be patient. Be someone they can talk to.

Stay Informed. Consider mental health first aid or suicide prevention training, many programs are available both online and in-person. Education empowers you to recognize the signs and respond with confidence and care.

Encourage Support-Seeking. Normalize asking for help. Share resources, offer to accompany someone to an appointment, or simply let them know they’re not alone.

Be a Mental Health Advocate. Whether you’re promoting available resources at work, within your community, or on social media, your voice can inspire others to seek help and save lives.

For more information and resources CLICK HERE.
OCTOBER
Breast Cancer Awareness Month

October is Breast Cancer Awareness Month. In the United States, 1 in 8 women will face a breast cancer diagnosis in her lifetime and men can get breast cancer too. According to the National Breast Cancer Foundation, Inc., a woman in the United States is diagnosed with breast cancer approximately every two minutes. Breast cancer touches many lives every year, regardless of gender.

The most powerful tool we have? Early detection. When caught early, the 5-year survival rate is 99%.

To promote early detection, stay on top of your annual mammograms and self-exams. Women 40 and older should receive an annual mammogram, while women under 40 who have risk factors for breast cancer should consult their healthcare provider. You can learn more about self-exams here, which can help you become more aware of any changes that could be occurring in your body to discuss with your doctor immediately.

You’re never alone on this journey. For more resources, click here.

Resource Link

Bone & Joint Health (10/12-10/22)

Joints are essential for movement and daily activities, allowing you to bend, walk, and stay active comfortably. Keeping your joints healthy helps reduce pain and stiffness as you age.

To support joint health:

Engage in regular exercise, being sure to include both strength and cardio in your routine

Practice good posture and body mechanics to protect your joints

Listen to your body and rest when needed to avoid overuse injuries

Understanding how your joints work and taking simple steps to care for them can help prevent joint problems, including arthritis. Learn more about protecting your joints at NIAMS.gov.

Your joints support you every day so take good care of them! Check out this full body mobility routine.

World Mental Health Day (10/10)

Every October 10, World Mental Health Day encourages us to pause and reflect on the importance of mental well-being. It’s a global opportunity to raise awareness, reduce stigma, and promote access to mental health support for everyone.

Mental health affects how we think, feel, connect, and cope with life’s challenges. Yet millions still face barriers to care, including stigma, lack of resources, and social pressures.

Ways to Support Mental Wellness:

Check in with yourself and those around you

Practice self-care through rest, movement, and mindfulness

Seek help when needed—therapy, support groups, or trusted conversations

Share resources and encourage open dialogue

Whether you’re supporting others or caring for yourself, your actions matter. Let’s continue building a culture where mental health is valued and supported for and by everyone.

Learn more or get involved

Wellness Tips

2026 Monthly Tips

Breast Cancer Awareness Month

Bone & Joint Health (10/12-10/22)

World Mental Health Day (10/10)