Your wellness
Patterns, not perfection
This week
Unknown values aren't counted. Daily targets are guides — weekly balance matters more than hitting 100% every day.
What contributed today
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See Today's nourishment for complete estimated vitamin, mineral, omega-3 and phytochemical information, including each meal's sources and assumptions.
Daily check-in
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Patterns over time can be interesting, but they don't show that one thing causes another.
Your Nourish plan
Increase dietary fiber
High confidenceWhy it may help: Fiber feeds gut microbes and supports fullness and steady energy.
How: Add a handful of beans, lentils or berries to one meal each day.
Evidence: Meta-analyses link higher fiber with lower chronic disease risk.
Limitations: Increase gradually to reduce bloating.
Include omega-3 food sources
Moderate confidenceWhy it may help: Omega-3 fats are part of cell membranes, including in the brain.
How: Fatty fish twice a week, or walnuts, chia and flax.
Evidence: Fish intake is associated with heart benefits; mood evidence is mixed.
Limitations: Supplements are not a substitute for care.
Consistent sleep routine
Moderate confidenceWhy it may help: Regular timing supports circadian rhythm.
How: Same wake time daily; dim lights an hour before bed.
Evidence: Sleep regularity is associated with better health outcomes.
Limitations: Persistent insomnia warrants medical review.
Forest bathing (shinrin-yoku)
Low confidenceWhy it may help: Time in nature may reduce stress.
How: Slow, mindful 20–30 minute walks among trees, phones away.
Evidence: Systematic reviews report short-term reductions in stress measures; many studies are small with limited blinding.
Limitations: Not a substitute for mental health treatment.
Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review — IJERPH (Hansen et al.), 2017Daily walks outdoors
High confidenceWhy it may help: Movement and daylight support energy and mood.
How: A 10-minute walk after meals.
Evidence: Physical activity has strong evidence for health benefits.
Limitations: Adjust for mobility and medical conditions.
Improve hydration
Moderate confidenceWhy it may help: Mild dehydration can affect focus and energy.
How: Keep water visible; add herbal tea or broth.
Evidence: Observational and small experimental studies.
Limitations: Needs vary with climate, activity and health.
Educational information only — not medical advice, diagnosis or treatment. Food and lifestyle changes are not a substitute for medical or mental health care.