Get educational information and healthy recipes, read about others’ health and wellness journeys, and find inspiration to become the best version of you.

Health First Podcast

Hear from different members of our team on how they can help support you!

Managing Stress

Studies have shown that individuals who suffer from work or emotional stress are more likely to develop health problems such as diabetes, high blood pressure, heart disease, and obesity. Stress can also affect our mood and cause irritability, anxiety, depression, and insomnia.

Unfortunately, we aren’t always able to control the things that cause stress in our lives, but there are things we can do to help manage them.

Start a daily yoga routine.

  • Yoga is a proven method of reducing stress by working on controlling breathing, meditating, and focusing on relaxation.
  • Yoga doesn’t have to be an intense workout either–simple poses alone can help us reduce stress, as well as improve our flexibility and range of motion.

Practice mindfulness.

  • Mindfulness is the art of observing and nurturing your thoughts and feelings. When we practice mindfulness, we’re able to slow our thoughts down and focus on the present.
  • Through mindfulness, we can more carefully examine our wants and needs, and better understand ourselves. Mindfulness has other benefits as well, and studies show that practicing regular mindfulness can help reduce blood pressure and stress.

Learn to recognize stress signals.

  • Stressors can come from a variety of places. Life stressors can include factors such as the birth of a child, death of a family member, relationship difficulties, and financial problems. Work stressors can include job demands, lack of support, or a difficult relationship with coworkers and peers.
  • Identifying our stressors is the first step to managing our stress. By learning how to better manage our relationships and emotions, we can control stress rather than allow stress to control us.


Eating Nutritious Food

A healthy diet has been proven to provide numerous health benefits including reducing the risk of heart disease, cancer, and diabetes. A diet that consists of whole foods, rich in vitamins and minerals, are essential for one’s overall health.

When you join ‘Ekahi Wellness, we’ll help you develop meal plans that are customized to your health care goals, as well as your lifestyle. Here are some recipes to give you a taste of the healthy meals you’ll learn to make during the program:

Finding Time To Exercise

Exercise can provide many health benefits, but it can be difficult to make time for it in our busy schedules. However, exercising does not have to take up a significant amount of time. Research shows that just 30 minutes of aerobic exercise can be beneficial. Healthy aerobic exercises can include brisk walking, jogging, rowing, hiking, team sports, swimming, stair climbing, and low impact aerobics.

Wondering where to start? First, talk to your doctor to ensure the type of exercise you want to do is safe for you. Here are some questions you can ask to get the conversation going:

How do I exercise safely?

  • Drink plenty of fluids before, during, and after you exercise
  • Exercise with friends so you can help each other if needed
  • Take five to 10 minutes to warm up and cool down properly
  • Stop exercising immediately if you experience dizziness, breathlessness, an irregular heartbeat, or discomfort or pain

Do I need to strength train?

There are many benefits of strength training. It strengthens our bones, reduces injuries, helps with weight loss, and best of all does not have to take up a lot of time. Recommended strength training exercise includes:

  • Weight machines or free weights at the gym
  • Using resistance band
  • Calisthenics or exercises that use your own body weight to work your muscles
  • Other activities that build and keep muscle like heavy gardening