The 4 Essentials of a Healthy Routine

Routine and lifestyle are one in the same, so with the summer’s indulgent hand in the mix, it’s no wonder you might need a boost to help buckle down and get back to you. Along with the spirit of fall and renewal, September gives us a unique opportunity for setting and attaining goals. This starts with keeping a close eye on our day to day, and an even closer one on our general well-being. But while we often hear about the importance of routine, do you know what it takes to engage in a healthy one? Keeping your finger on the pulse of your day to day is a tall order. To help you get through, we’re breaking down and digging into the 4 essential elements of your routine.


Among these contenders, the ultimate underdog is sleep. With so much of our energy being put into seeing the day to completion, rest can sometimes become an afterthought. But how strongly can you vanquish the day if you haven’t prepared in the night? To start from the top, sleep is the process of rejuvenation that your body undergoes to heal and repair itself from the stress of the day. Outside of giving you a good break from your ‘to-do’, its functions are seemingly endless! Promoting healthy brain function and emotional well-being, sleep supports your mental fortitude, improves learning and encourages productivity. Sleep also has a significant effect on your mood and physical ability. After all, sleepy muscles don’t typically make for productive workouts.

On the topic of exercise, sleep is also important for physical health! Getting you moving is no small feat, so a good rest is important for conserving energy and providing your body with the dynamic fuel it needs to get through a workout. Tasked with healing and repairing blood vessels, sleep is required for your body to do the work necessary to build muscle and support development, and lack of it can do you harm! Have you ever heard of sleep deficiency, or noticed increased hunger when tired?

Getting a good night’s rest is important for maintaining a healthy balance of hunger (known as “ghrelin”) and fullness (leptin) hormones. When fatigue goes up, so do feelings of hunger. Outside of your ability to control your appetite, ongoing deficiency has been proven to insight higher occurrences of ailments like heart and kidney disease, high blood pressure, diabetes and stroke. Sleep deficiency can also give you trouble fighting common infections, leaving you susceptible to the dreaded cold and flu as we pear into the chillier seasons.

Looking to level up from night owl to early bird?

Melatonin is a hormone that our bodies secrete naturally. Produced by the pineal gland, it regulates sleep and wakefulness. As we age, endure stresses, and experience changes in our bodies, we produce less of this. Melatonin promotes healthy sleep patterns which can assist us in establishing a good bedtime routine so you can get the sleep needed to tackle the day ahead.

But as the day goes on, it can be easy to lose steam, and for your routine to drag by consequent. Naturally producing energy can be a challenge, and though we can try through hydration and movement, sometimes you need a kick start. B12 is one of the 8 B vitamins and plays a key role in brain functioning found to help promote energy. It can be found in foods like eggs, cheese and milk products. If cheesy scrambles aren’t your thing, our Jamieson B12 supplement can help maintain those energy levels throughout the day!


A wholesome diet is vital to good health. Your body thrives off of food and sleep, so make sure you are giving it what it needs to get you through! Important for weight management, mitigation of chronic disease, and overall health, a well-rounded regimen gives you all the nutrients you need to help keep your energy levels up and healthy development at the forefront.

Though the morning rush can make it hard to fit, out of all your meals, breakfast is arguably the most important. We’re sure your mom has given you a lesson on this, but if you ever needed reassurance, we may have it for you. Not only does a nutritious breakfast give you a leg up on your task list, but it is an essential part of your routine that fuels you with the nutrients you need to stay healthy. Breakfast improves your concentration and performance, giving you more strength from the start. .

The morning is a great time to get ahead of your nutrient schedule. A critical part of a balanced routine, a healthy breakfast is essential to your health as it gives you the energy to tackle the day. Aside from satiating your morning hunger, breakfast foods have a tendency to be high in calcium, iron, B vitamins, protein and fiber. A breakfast that contains whole grains, like cereals including Weetabix, Alpen Muesli and Grain Shop, can provide you with fiber that aids in digestion*. In addition, whole grains help lower blood pressure and control body weight.* Incorporating foods like eggs, Greek yogurt, berries and nuts in your first fare of the day equip you with what you need, right from the start. Getting the good stuff doesn’t always need to take time! Any one of these meals can be ‘ready in a heartbeat’. If your diet routine isn’t quite giving you what you need, Jamieson Essentials Multivitamin can help bridge the gap! Our line of Essentials provides a perfect foundation to baseline wellness, targeting your digestive, heart, bone and whole body health.


Aside from the aesthetic factor, exercise is one of the single most beneficial things you can do for your body. Fitting this into your daily routine will make you feel good, inside and out. Not only does it help keep weight down, but it can also lower your chances of diseases like diabetes and hypertension. Among the list of ‘good for you’ benefits, cardiovascular exercise increases heart and muscle strength, decreases cholesterol levels, facilitates a healthy sleep pattern and significantly improves appetite, leaving room for the nutritional foods you need to fuel your body. Routine physical activity has also been proven to improve mental fortitude, mood and overall quality of life. When you exercise, your body releases endorphins that promote happiness and reduce stress.

What’s more: exercise throughout the ages of 25 and 45 have been show to help boost brain chemicals supporting and preventing the degeneration of the hippo-campus, the part of the brain responsible for long term memory storage. Exercise also increases your levels of BDNF, a brain-derived protein that is said to be at play in decision making, higher thinking and learning. This promotes a sharpened memory, helps with creativity and gears you up to grab your schedule by the horns. Talk about brain power!


The thread that weaves all of these together is repetition. The mother of learning and the father of action, it is said to be the architect of accomplishment. Working on things every day can be challenging, but getting into a regular routine can only benefit you in the long run. Start by taking things day by day, looking at a nutritious diet, consistent exercise and healthy sleep as individual things to conquer until they become second nature. Once you’ve observed the essential facets of your routine, putting them into regular practice will allow you to improve and refine them based on your own personal needs. There is no shortcut: the secret to building good habits is repetition. Without that, every day is singular and every action is isolated. Properly affecting a daily routine means consistently aiming for better every day. Have trouble waking up to your alarm? Schedule your day! Is your agenda looking a little daunting? We suggest you chunk down your projects into manageable steps. This will allow you to skip that overwhelming feeling of not knowing where to start. By breaking tasks into actions, you can better understand what can be done and how to approach it. If you struggle with keeping your lunch hours healthy, try meal prepping on for size! Packing your food gives you more control over what you’re eating (and doesn’t hurt your wallet, either)! Most importantly, review your progress and measure your routine accordingly. That’s the only way to be sure you’re doing what’s right for you!

Have any suggestions or tips of your own that you use to establish a good routine? Comment below!