The Ultimate Checklist for Healthy Aging

joy of nesting

As you age, your health and wellness needs change. Here’s the ultimate checklist I created for you to help with healthy aging as you navigate your bad self through life!


Green juice in a clear glass tumbler.


  • Eat a balanced diet with your main focus on fresh fruits, raw vegetables, leafy greens. Include smaller portions of whole grains such as quinoa and millet. And sprouted whole grain Ezekiel sprouted grain muffins. Include plant-based proteins in your meals such as lentils, beans, raw nuts and seeds. I eat Vital Farms eggs and wild salmon weekly too.
  • Limit processed foods: They often contain high levels of sodium and sugar.

Physical Activity

  • Regular exercise: Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise each week.
  • Strength training: Include strength training exercises in your routine at least two days a week.
  • Balance exercises: Incorporate balance exercises to prevent falls and injuries.

Health Screenings and Check-ups

  • Schedule regular check-ups with your healthcare provider.
  • Be your own medical advocate with your doctor. 
  • Inform yourself so you can make the best choices for yourself.
  • Invest in a holistic medical doctor. 

Mental Health

  • Stay socially active: Maintain relationships with family and friends.
  • Mindfulness practices: Incorporate mindfulness practices like meditation or yoga into your routine.
  • Mental health check-ups: Don’t neglect your mental health. Seek help if you’re feeling depressed, anxious, or stressed!


  • Quality sleep: Aim for 7-9 hours of quality sleep each night.
  • Good sleep hygiene: Maintain a regular sleep schedule and create a restful environment.


  • Aim for at least 8 glasses of water daily.
  • Herbal teas and clear vegetable broths can also contribute to your hydration.
  • Consider using a water filtration system such as a Brita pitcher or reverse osmosis unit to ensure you’re drinking clean, safe water.
  • Carry a reusable water bottle to encourage frequent sips throughout the day.

Balanced Diet

  • Incorporate a variety of fruits, vegetables, lean proteins, and whole grains into your meals.
  • Limit intake of processed foods and sugars.
  • Consider portion sizes to avoid overeating.
  • Regularly include sources of magnesium, calcium, K2 and vitamin D for bone health.


  • Regular exercise helps in detoxification through sweating.
  • Consuming dietary fiber aids in maintaining a healthy digestive system.
  • Antioxidant-rich foods like berries, nuts, and green leafy vegetables support detoxification.
  • Choose one to two additional detox practices such as hot/cold showers and dry skin brushing.

Green Juicing

  • Freshly squeezed fruit and vegetable juices is a concentrated source of vitamins and minerals.
  • Opt for more vegetables than fruits in your juices to limit sugar intake.
  • Remember, juicing should enhance a balanced diet, not replace it.
  • Always clean your juicer thoroughly to prevent bacterial growth.

Taking excellent care of yourself means knowing what your body needs and then providing it consistently throughout the year. With 2024 here, get your health and wellness program back in place with my 7-Day Wellness Challenge!


The 7 Day Wellness Challenge with Shiree Segerstrom Design and Wellness Logo

7-Day Wellness Challenge

Create an exceptional lifestyle with optimal foods, joyful workouts and effective tools and tips to help you stay consistent, get yourself results and enjoy life to its fullest. 

Introducing The 7-Day Wellness Challenge, an owner’s manual for your body that guides you in developing healthy habits and easy-to-implement action steps and routines.

  • Seven condensed lessons and two bonuses.
  • Optimal eating plans with game changing salads, plant-based meals, green juicing and the basics to making healthy foods taste really delicious.
  • Fun and effective workouts; at-home equipment recommendations and scheduling tools.
  • Mindset and budgeting tips for spending more on organic, healthy foods.
  • Trusted, health related resources and book recommendations for working with your medical professional and being your own health advocate.

Learn the 7 steps to a beautiful, health centered lifestyle here!

Bye for now!


For more on wellness design and easy home makeovers, check out my post “Give Your Home a Wellness Makeover in One Weekend” plus, the link to my interview with award winning anchor Deirdre Fitzpatrick!



February 14, 2024

What's Popular


The Ultimate Checklist for Healthy Aging

Green juice in a clear glass tumbler.

The Ultimate Checklist for Healthy Aging

Green juice in a clear glass tumbler.

The Ultimate Checklist for Healthy Aging

Green juice in a clear glass tumbler.