Health and Wellness Long-Term Wellness Melissa Ray Crispell

7 Highly Effective Habits For Your Long Term Wellness

Written by Melissa Crispell

These are all self-controlled tips that you can implement today.  I usually coach my clients to choose one focus for the week.  Once that has been mastered daily move to the next one.  Our bodies were designed to defend during the day and rest at night.  With out the proper balance these functions don’t happen and health concerns can pop up. Your health is a reflection of your choices. Follow these 7 steps to change your health- maybe your life.


there is no substitute for enzyme rich, nutrient dense, organic, non-GMO food.  “Genetically modified foods have been linked to toxic and allergic reactions, sick, sterile and dead live stock, and damage to virtually every organ studied in lab animals.” – Institute for Responsible Technology The benefits of organic food are taste, nutrition, and your health.  Organic is local, not global, I encourage you to use the 100 mile rule. Buy your organic foods locally and try to select the ones that originated 100 miles or closer to you.


65% of Americans are losing sleep due to stress. 19% more women than men – stress hormones trigger obesity in women. Finding it difficult to get out of bed in the morning is a real problem and can mean nutritional deficiencies.  Getting enough (or not getting enough) quality sleep may affect your mood, your weight, and even your sex life.  Links have been found between poor sleep and major health problems like heart disease and obesity.


Drinking clean, filtered, water helps control calories, energizes muscles, aids in digestion/processing, and helps reduce constipation.  Water is the foundation to any health or weight loss program.  It also is imperative to hydrate our cells.  This will help reduce the appearance of wrinkles and make our skin more luminous…think hydrate from within.


Movement (not marathon running or heavy weightlifting) helps manage weight, improve your mood and boosts your energy. Body movement helps reduce stress and boost self esteem. Body movement therapy helps people identify suppressed emotions and actually deal with them.  Those suppressed emotions can hinder both emotional and physical development.  This type of therapy will insure that the body and mind work together in harmony thus boosting confidence and increasing physical fitness.


Thoughts become things: focus on what you want in your life not what you’re lacking.  Choose stress-free thoughts. Whether you’re aware of it or not the overload can build up.  Excessive stress had been connected with conditions such as: anxiety disorder, asthma, depression, sleep issues, and even cancer.  Try one of the many forms of meditation.  Meditation can help give you a sense of calm, peace, and balance.  Emotional benefits include understanding a new perspective to a stressful situation, increasing self-awareness, and reducing negative feelings.


Keep your mind free of clutter to boost creativity, confidence, and focus on personal achievement. Taking on other peoples’ issues creates drama and imbalance for you.  Drama is another form of stress that probably has nothing to do with you.  Taking on someone else’s’ negativity can hurt you metabolically as it changes your energy and cell vibrations.


Laughing reduces stress hormones (which triggers fat), improves heart and immune health, and lowers blood pressure.  Doctors have noticed that those with a positive outlook and sense of humor fight disease better than negative people.  Laughter is the easiest and least expensive medicine there is.  Lighten up – when you can laugh at yourself you’ll truly have peace.

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About the author


Melissa Crispell

Melissa Crispell is a Certified Nutrition Specialist, Certified Natural Health Provider, Certified Lifestyle Educator, Certified Wellness Coach, and Acupuncture Detoxification Specialist. She has served over 7 years as a Clinical Training Specialist for an industry leading nutraceutical and delayed allergy lab, teaching physicians and providers all over the world how to grow their functional medicine practice using medical grade supplements and functional immunology. Melissa has been published in national sydicated medical journals and magazines and is a highly sought-after speaker and member Health Studies Collegium Speakers Bureau. Melissa’s mission is to empower people of all health statuses to take control of their wellness journey. Melissa believes that when we have better information we make better choices. One-on-one and group coaching sessions are available.  Please visit her Facebook Page and watch her show Fork It Friday every Friday at 10am est.