2026 Monthly Tips

• January

  January: Thyroid Month

  Your thyroid plays a key role in regulating energy, metabolism, mood, and heart health—yet it’s often overlooked. Thyroid Month in January is a great reminder to check in on this vital part of your wellness.

  Fast Facts from The American Thyroid Association:

  • More than 12% of Americans will develop a thyroid condition in their lifetime.
  • An estimated 20 million people in the U.S. have thyroid disease and many are unaware of it.
  • Women are 5–8× more likely than men to be affected.
  • Common issues include hypothyroidism (low thyroid hormone levels) and hyperthyroidism (high thyroid hormone levels), both of which can significantly impact energy, mood, and overall health.

  Other common thyroid-related conditions are Hashimoto’s and Graves’ disease. Click here for more.

  The statistics above remind us of the importance of supporting our thyroid health:

  • Watch for symptoms: Fatigue, weight changes, brain fog, sensitivity to cold or heat
  • Get tested: A simple blood test can check thyroid levels
  • Eat nutrient-rich foods: Iodine, selenium, zinc, and vitamin D support thyroid function
  • Manage stress: Chronic stress can impact thyroid health, so be sure to practice self-care and movement
  • Stay informed: Family history matters and early screenings can help

  Use this month to tune in to your body and talk to your doctor if you notice symptoms or have a family history of thyroid issues.

  Resource Link

   

  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:

  1. Unrealistic Goals: Big changes too fast lead to burnout.
     Instead, start small: Walk 10 minutes a day or add one veggie per meal.
  2. 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.”
  3. 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.
  4. 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

  Mind-Body Wellness Day (1/3)

  Our health goes far beyond just physical! We can exercise and eat right as much as we want, but if you aren’t making time for all dimensions of your wellness you’re just going to run your tires in mud.

  Mind-Body Wellness Day is an opportunity to pause, reflect, and reconnect with your overall well-being—beyond just physical health. True wellness is about the whole person: how we think, feel, move, connect, and care for ourselves and others. All systems of our bodies are connected.

  When we talk about mind-body wellness, we recognize the powerful connection between our mental, emotional, and physical states. Stress, sleep, relationships, nutrition, purpose—these elements are all deeply intertwined. And when we care for one area, it positively impacts the others. You don’t need to make major life changes to honor this day. Sometimes the most impactful step is simply asking, “What part of me needs attention today?”

  Mind-Body Wellness Day is a reminder that well-being is personal and dynamic. Some days, wellness looks like meditation and time with friends. Other days, it’s rest and comfort food. The goal is not perfection, but awareness and the courage to care for yourself in whatever way is most supportive in the moment.

  Wherever you are today, start there. You deserve care, balance, and the space to show up as your full self.

  Resource Link

• February

  Monthly Observance: American Heart Month

  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

  1. 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.
  2. Move with Intention
     Just 30 minutes of moderate-intensity movement five days a week—whether it’s walking, dancing, cycling, strength training, 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.
  3. 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.
  4. 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 biometric screening this month.
  5. 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!

   

  Random Acts of Kindness Week (2/14-2/20)

  In February, we recognize Random Acts of Kindness Week. This is the perfect time to highlight how simple, thoughtful actions can create meaningful ripples in our communities and our own well-being!

  Kindness is more than just a feel-good concept. Research consistently shows that acts of kindness benefit both you and the person you are being kind to by reducing stress and boosting mood, enhancing social connection and community, improving physical health, and encouraging a positive cycle where kindness inspires more kindness

  You don’t need grand gestures to make a difference. Small, everyday acts can brighten someone’s day and uplift your own spirit. Here are some simple ideas to get started:

  • Hold the door open or offer a genuine smile
  • Send a thoughtful note or message of appreciation
  • Pay for someone’s coffee or meal anonymously
  • Volunteer your time or skills for a cause you care about
  • Listen actively and empathetically to someone who needs it
  • Compliment a colleague or stranger sincerely
  • Make your favorite recipe for a loved one
  • Send a postcard to a friend

  Commit to performing at least one random act of kindness each day this week. Notice how it impacts your mood, relationships, and outlook. Kindness is a simple yet powerful tool that connects us all. Random acts of kindness can benefit everyone and we can continue even after this week concludes!

  Need more ideas? Here are other acts of kindness you can add into your day.

   

  World Cancer Day (2/4)

  Each year on February 4, World Cancer Day offers a global moment to come together, reflect, raise awareness, and renew our commitment to reducing the impact of cancer.  The World Cancer Day theme, “United by Unique,” reminds us that behind every statistic is a person with a story, and that meaningful cancer care begins with seeing and supporting the whole individual.

  In 2026, this theme continues to inspire a shift toward care that is not just clinically effective, but deeply human. It challenges us to move away from one-size-fits-all solutions and toward approaches that recognize the personal, emotional, cultural, and social factors that shape each person’s cancer experience.

  Cancer remains one of the world’s most pressing health challenges. Nearly 10 million people die each year from cancer and as many as 50% of cases are preventable through education, early detection, and lifestyle changes.

  It is important to remember that numbers don’t tell the whole story. Every cancer diagnosis affects a network of individuals—families, caregivers, friends, and entire communities. World Cancer Day is a call to action: to advocate for more equitable access to screening and care, to listen more deeply to those affected, and to ensure that empathy and respect are central to every aspect of the cancer care journey.

  Whether you work in healthcare, support someone with cancer, or simply want to make a difference, your actions matter. Schedule a screening, learn about early signs, or reach out to someone who’s been impacted. A kind word or small gesture can mean more than you realize.

  This year, let’s commit to creating a world where cancer care respects every story and serves every person—regardless of background, identity, or income. When we come together in compassion and action, we move closer to a future where no one faces cancer alone. For more resources, personal stories, or ways to get involved, visit WorldCancerDay.org.

• March

  March is 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 the “perfect” diet, 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. Learn more about eating slowly here.
  • Add nutrient-rich foods rather than restrict – focus on what adding more of what nourishes your body, rather than just focusing on restriction.
  • 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

   

  Sleep Awareness Week (3/8-3/14)

  Sleep Awareness Week (led by the National Sleep Foundation) highlights the vital connection between sleep and our overall well-being. This campaign is a reminder that quality sleep is essential to our mental, physical, and emotional health.

  Yet, in the midst of busy schedules and constant demands, sleep often becomes the first thing we sacrifice. Whether it’s staying up late to catch up on work, doom-scrolling before bed, or simply struggling to unwind, many of us aren’t getting the restorative rest we need.

  Getting enough high-quality sleep impacts nearly every aspect of our health:

  • It helps regulate mood and stress
  • Supports immune function and physical recovery
  • Boosts memory, concentration, and productivity
  • Contributes to heart health and hormone balance
  • Plays a critical role in emotional resilience

  Adults generally need 7–9 hours of sleep each night. Getting good quality, uninterrupted sleep is also crucial!

  If your sleep has taken a back seat, this is the perfect time to reset. Try starting with just one or two of the following:

  • Create a consistent schedule. Go to bed and wake up at the same time (even on weekends!).
  • Build a wind-down routine. Dim the lights, avoid screens, and do something calming before bed. Things like reading, stretching, or deep breathing can all help!
  • Make your sleep environment restful. A cool, dark, and quiet room supports deeper sleep.
  • Be mindful of caffeine and alcohol. Both can interfere with the quality of your rest, especially later in the day.
  • Move your body during the day. Regular physical activity can help you fall asleep more easily at night.

  Improving your sleep doesn’t have to be a complete overhaul. Start where you are, and notice how even small changes can lead to more energy, focus, and balance throughout your day.

  During Sleep Awareness Week, give yourself permission to rest and recognize that better sleep is one of the most powerful forms of self-care you can practice.

   

  International Day of Happiness (3/20)

  March 20th marks International Day of Happiness, a global reminder that our well-being matters and joy is worth prioritizing.

  Happiness doesn’t have to be big or perfect. It often shows up in small, everyday moments: a deep breath, a shared laugh, a walk outside, or doing something kind for someone else.

  Try this today:

  • Move your body in a way that feels good
  • Connect with someone you care about
  • Pause to appreciate something simple
  • Give a compliment or do a small act of kindness

  Remember, happiness is not a destination—it’s a practice. However you celebrate today, we hope it brings you lightness, connection, and a little more joy.

  Resource Link

• April

  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 Awareness 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. 

  Resource Link. 

   

  Women’s Health Week (5/10-5/16)

  Women’s Health Week is a celebration and a call to action. It’s about empowering women to take charge of their health—physically, emotionally, and socially. 

  Focus areas this week: 

  • Preventive care: Schedule screenings like mammograms, Pap smears, and cholesterol checks. CLICK HERE for a recommended list of screenings by your age. 

  • Nutrition: Fuel your body with whole foods that support hormonal and heart health. 

  • Movement: Take time to incorporate physical activity into your day—whether it’s yoga, walking, strength training, or dancing. 

  • Mental wellness: Prioritize rest, boundaries, and self-care. 

  Support tip: Encourage the women in your life to prioritize their health. Share resources, offer to help with appointments, or simply listen. Here are tips to improve your health care visits.  

  Resource Link. 

   

  World Hand Hygiene Day (5/5) 

  Every year on May 5th, we observe World Hand Hygiene Day, a global initiative led by the World Health Organization (WHO) to promote the importance of hand hygiene in healthcare and everyday life. The annual theme, SAVE LIVES: Clean Your Hands, reminds us that hand hygiene is a simple yet powerful tool to prevent the spread of infections and protect our health. 

  Hand hygiene is one of the most effective actions we can take to reduce the transmission of pathogens and prevent healthcare-associated infections. Whether you’re a healthcare professional, a caregiver, or simply going about your day, clean hands save lives. 

  When Should You Clean Your Hands? Here is a list from the CDC: 

  • Before, during, and after preparing food 

  • Before and after eating food 

  • Before and after caring for someone at home who is sick with vomiting or diarrhea 

  • Before and after treating a cut or wound 

  • After using the toilet 

  • After changing diapers or cleaning up a child who has used the toilet 

  • After blowing your nose, coughing, or sneezing 

  • After touching an animal, animal feed, or animal waste 

  • After handling pet food or pet treats 

  How to Wash Your Hands Effectively: 

  1. Wet your hands with clean, running water. 

  1. Apply soap and lather well. 

  1. Scrub all surfaces for at least 20 seconds. 

  1. Rinse thoroughly. 

  1. Dry with a clean towel or air dry. 

  This World Hand Hygiene Day, take a moment to reflect on your hand hygiene habits. Encourage your colleagues, friends, and family to do the same. Together, we can make clean hands a priority and contribute to a healthier community. 

  Resource Link.