Health-Wellness | Now Word Covenant Church

MENTAL | PHYSICAL | SPIRITUAL

It’s your future. be there happy & healthy

The NWCC Health and Wellness Ministry enthusiastically and compassionatley use our gifts to preserve life and enhance the emotional, physical, and spiritual wellness of everyone we encounter.

Mission

We exist to reach, teach, and train our community about healthy living so we can impact the overall health of those in the Body of Christ.

Vision

Provide opportunities for a healing and caring community where each can seek to become a whole person in Christ and be a vital center for Spiritual, Physical, and Metnal Growth. To honor our bodies as a gift from God and temple of the Holy Spirit.

scripture

Romans 14:14-18: I know and am convinced on the authority of the Lord Jesus that no food, in and of itself, is wrong to eat. But if someone believes it is wrong, then for that person it is wrong.

15 And if another believer is distressed by what you eat, you are not acting in love if you eat it. Don’t let your eating ruin someone for whom Christ died.

16 Then you will not be criticized for doing something you believe is good.

17 For the Kingdom of God is not a matter of what we eat or drink, but of living a life of goodness and peace and joy in the Holy Spirit.

18 If you serve Christ with this attitude, you will please God, and others will approve of you, too.

SPRING INTO FITNESS

OUTDOOR WORKOUTS AND ACTIVITY TIPS

Refresh Your Routine and Get Moving!

As the days get longer and the weather warms up, spring is the perfect time to refresh your fitness routine. Whether you’re looking to shed winter weight, boost energy levels, or simply enjoy the season, now is the time to get moving!

Tips for Getting Active This Spring

Take It Outdoors – Swap the treadmill for fresh air! Go for a brisk walk, jog, or bike ride in your neighborhood or at a local park.

Set Seasonal Goals – Whether it’s completing a 5K, improving flexibility, or building muscle, set a spring fitness goal to stay motivated.

Stay Consistent – Aim for at least 30 minutes of movement most days of the week. Even short bursts of exercise add up!

Make It Social

Join a fitness group, take a hike with friends, or challenge family members to an active game in the backyard.

Hydrate and Fuel Right

Warmer temperatures mean more sweating. Stay hydrated and fuel your body with fresh, seasonal foods to keep energy levels high.

Home Workout Activities

No gym? No problem! Try these simple home workouts to stay fit this spring:

✅ Bodyweight Circuit – Do 3 rounds of:

15 squats
10 push-ups
20 lunges (10 per leg)
30-second plank

✅ Jump Rope Challenge – A great cardio boost! Try 30-60 seconds of jump rope in between strength exercises.

✅ Stair Climb Workout – Use your stairs for step-ups, calf raises, or quick cardio bursts.

✅ Yoga & Stretching – Improve flexibility and reduce stress with a 15-minute morning or evening yoga routine.

✅ Dance It Out – Turn on your favorite playlist and dance for 20- 30 minutes. A fun way to get your heart pumping!

8 Excercises for spring

MAY: WOMEN’S HEALTH MONTH

FOCUSING ON MENTAL HEALTH & WELL-BEING

Unique Mental Health Challenges Women Face:

Hormonal Fluctuations: Menstruation, pregnancy, postpartum, and menopause can all impact mood and mental well-being.

Higher Rates of Anxiety & Depression: Women are more likely than men to experience anxiety and depression due to biological and societal factors. Caregiver

Stress: Many women juggle multiple roles (work, family, caregiving), leading to burnout.

Body Image & Self-Esteem Pressures: Societal expectations can contribute to stress and mental health struggles.

Self-Care Strategies for Women’s Mental Health

Mindfulness & Stress Reduction: Meditation, deep breathing, and yoga help manage daily stress.

Setting Boundaries: Saying “no” to excessive commitments supports mental well-being.

Social Support: Connecting with other women, support groups, or counselors helps process emotions.

Adequate Sleep & Nutrition: Poor sleep and unbalanced nutrition can worsen anxiety and mood swings.

LEARN MORE

THE IMPORTANCE OF HYDRATION

hydration tips

The importance of hydration cannot be overstated. Warmer temperatures often lead to increased physical activity and sweating, making it essential to maintain adequate fluid levels to support overall health. Proper hydration aids in regulating body temperature, improving energy levels, and enhancing cognitive function, and helps prevent heat-related illnesses.

Why It’s Essential:

Regulates body temperature.
Aids in digestion and prevents constipation.
Supports cognitive function and concentration.
Lubricates joints and prevents muscle fatigue.
Flushes toxins and keeps skin healthy.

How Much Water Do You Need?

General rule: Eight 8-ounce glasses a day (about 2 liters).
Adjust based on climate, activity level, and health conditions.

MEAL PLANNING

Why It Matters: Helps with portion control, prevents unhealthy food choices, and supports dietary goals.

Helpful Tips

How to Plan Effectively:

Start with a Goal – Weight management, increased energy, or balanced nutrition.
Plan for the Week – Create a grocery list based on healthy recipes.
Batch Cooking – Prepping meals in advance makes it easier to maintain healthy habits.
Balanced Plate Approach – Incorporate lean proteins, whole grains, healthy fats, and plenty of vegetables.

Portion Control – Use measuring tools or portion guides (e.g., half your plate veggies, a quarter protein, and a quarter whole grains).

JUNE: MEN’S HEALTH MONTH

The Importance of Health Screenings

Early detection of conditions like heart disease, diabetes, and prostate cancer can save lives.

Recommended screenings:

Blood Pressure & Cholesterol – Annually or as advised.
Diabetes Screening – Every 3 years for men over 45 or earlier if at risk.
Prostate Cancer Screening – Age 50+ or earlier for high- risk individuals.
Mental Health Screening – Depression, anxiety, and stresslevels should be checked regularly.

RECOMMENED SCREENINGS

Men’s Mental Health Awareness

The Stigma Around Men’s Mental Health: Many men avoid seeking help due to culturalor personal beliefs.

Signs of Mental Health Struggles:

Persistent stress, irritability, or mood swings.
Lack of motivation or energy.
Changes in sleep or appetite.
Feelings of isolation or depression.

How to Prioritize Mental Well-Being:

Seek support from friends, family, or professionals.
Practice mindfulness and relaxation techniques.
Engage in hobbies that bring joy and purpose.

LEARN MORE

Self-Care & Stress Reduction for Men

Exercise Regularly – Improves mood, reduces stress, and supports overall health.
Sleep Hygiene – Aim for 7-9 hours of quality sleep per night.
Healthy Social Connections – Encourage open conversations with friends and family.
Limit Alcohol & Caffeine – Both can increase anxiety and impact sleep.
Journaling & Reflection – Writing down thoughts and goals helps with clarity and stress management.

RECIPES OF THE QUARTER

Cucumber & Quinoa Salad

Tarragon Chicken WITH Asparagus

3-ingredient Salmon & Veggie Sandwich

What We Do

We provide meaningful education, programs, and activities that address the health issues of the NWCC family and surrounding community that ultimately enhances growth as Christians.