While the focus is often on the emotional and logistical aspects of wedding planning, maintaining physical well-being before and after the wedding is equally important. A healthy body, and therefore also - the mind, ensures you feel confident, energetic, and ready to embrace this new chapter. What is especially important is to be present at such an important moment in your life as a wedding and to enjoy your new roles as a wife and husband.

Before the Wedding: Preparing Your Body for the Big Day

Healthy Nutrition

In the months leading up to your wedding, maintaining a balanced diet is crucial. Incorporate whole foods, lean proteins, fruits, vegetables, and healthy fats to nourish your body. Stay hydrated and limit processed foods, excessive sugar, and alcohol to maintain energy levels and a radiant complexion.

Breakfast Idea – Green Power Smoothie:

• 1 cup spinach
• 1 ripe banana
• ½ avocado
• 1 tbsp chia seeds
• 1 cup coconut water or almond milk
• ½ tsp fresh ginger
• 1 tsp honey or maple syrup (optional)

Add all ingredients to a blender, and blend until smooth and creamy. Pour into a glass and enjoy fresh!

This smoothie is rich in healthy fats, fiber, and natural electrolytes, making it a perfect energy booster!

Regular Exercise

Engaging in a consistent fitness routine helps manage stress, improves posture, and enhances overall fitness. Find an activity that keeps you motivated – strength training, yoga, or cardio. Exercise also boosts endorphins, which contribute to a positive mood during the wedding planning process.

Nice Idea – Dance!

Dancing is a fantastic way to enhance both mental and physical well-being. It combines movement, rhythm, and expression, making it a powerful tool for boosting overall health. Dancing reduces stress and anxiety – it releases endorphins (happy hormones) and naturally lifts your spirits. Dancing also is a full-body workout – it engages muscles from head to toe, improving strength and endurance, and improves heart health.

Adequate Sleep

With endless wedding preparations, sleep often takes a backseat. However, adequate rest is essential for maintaining overall health and reducing pre-wedding stress. Aim for at least 7-9 hours of quality sleep each night to wake up refreshed and ready to tackle wedding-related tasks.

Breath Exercise for Better Sleep

Deep breathing can help calm the nervous system, reduce stress, and prepare your body for restful sleep. Here are some simple exercise.

Box Breathing (Square Breathing):

1. Inhale through your nose for 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale through your mouth for 4 seconds.
4. Hold your breath again for 4 seconds.
5. Repeat for 5-10 cycles.

Stress Management

Planning a wedding can be overwhelming. Engage in stress-reducing activities such as meditation, deep breathing, or journaling to maintain mental clarity and emotional balance. Taking breaks and delegating tasks can also prevent burnout.

Journaling Ideas to Reduce Stress While Planning a Wedding

Journaling is a great way to clear your mind, process emotions, and stay organized. Here are some journaling ideas to help reduce stress during the process:

Gratitude Journal

• Write 3 things you're grateful for each day to focus on positivity.
• Reflect on why you're excited about your wedding and future marriage.
• List people who are supporting you through the planning process.

Brain Dump Journal

• Write down everything on your mind—tasks, worries, ideas—without judgment.
• Create to-do lists to organize your thoughts and reduce anxiety.
• Prioritize what truly matters instead of stressing over small details.

Self-Care Reflection

• Describe how you're feeling today and what your body/mind needs.
• List self-care activities that help you relax (bubble baths, walks, deep breathing).
• Track your mood and energy levels throughout the planning journey.

After the Wedding: Maintaining Long-Term Health and Wellness

Post-Wedding Recovery

After months of planning and celebrations, your body may need time to recover. Give yourself rest and relaxation to combat post-wedding exhaustion. A short getaway or a spa day can help you recharge.

How Spa and Massage Help You Feel More Relaxed

A spa day or massage is more than just a luxury—it has powerful physical and mental benefits that promote deep relaxation and well-being. Here’s how they help:

Reduces Stress & Anxiety – Massage triggers the release of endorphins (feel-good hormones) while lowering cortisol (the stress hormone).

Enhances Mood – Aromatherapy, soothing music, and gentle touch all contribute to a sense of emotional balance and calm.

Improves Sleep Quality – By promoting relaxation and easing muscle tension, spa treatments can lead to deeper, more restful sleep.

Boosts Mental Clarity – Taking a break from daily stress helps reset your mind, leading to improved focus and reduced mental fatigue.

Relieves Muscle Tension & Pain – Massages help loosen tight muscles, reduce stiffness, and improve flexibility.

Improves Blood Circulation – Massage stimulates blood flow, ensuring oxygen and nutrients reach tissues more effectively.

Detoxifies the Body – Saunas, steam baths, and massages help flush out toxins through sweat and lymphatic drainage.

Hydrates & Rejuvenates Skin – Spa treatments like facials and body scrubs nourish and refresh the skin.

Sustaining a Healthy Diet

While it’s tempting to indulge in post-wedding treats, maintaining a balanced diet is important. Continue making nutritious choices and avoid falling into unhealthy eating patterns. Cooking together as a couple can be a fun and rewarding way to sustain good habits.

Recipe for Detoxification:

This nutrient-packed cleansing meal is rich in fiber, antioxidants, and healthy fats to support digestion and detoxification.

• ½ cup quinoa, rinsed and cooked
• 1 cup kale or spinach, chopped
• ½ cup cucumber, diced
• ½ cup cherry tomatoes, halved
• ¼ avocado, sliced
• 2 tbsp chickpeas, cooked (or any other legume)
• 1 tbsp pumpkin seeds
• 1 tbsp fresh lemon juice
• 1 tbsp olive oil
• ½ tsp turmeric powder
• ½ tsp cumin powder
• Salt & black pepper to taste
• Fresh parsley or cilantro, chopped

Cook the quinoa: In a pot, bring 1 cup of water to a boil, add rinsed quinoa, reduce heat, cover, and simmer for 12-15 minutes. Fluff with a fork. Prepare the greens: In a pan, lightly sauté kale or spinach with a drizzle of olive oil (optional) for 1-2 minutes, just until wilted. Assemble the bowl: In a large bowl, combine cooked quinoa, kale, cucumber, tomatoes, avocado, and chickpeas.

Make the dressing: In a small bowl, whisk together lemon juice, olive oil, turmeric, cumin, salt, and pepper. Drizzle the dressing over the bowl and toss gently to combine.

Garnish with pumpkin seeds and fresh parsley or cilantro. Serve immediately and enjoy this refreshing, cleansing meal!

Keeping Up with Fitness

Staying active should remain a priority after the wedding. Whether you and your partner hit the gym together, take daily walks, or try new fitness classes, making exercise a shared activity can strengthen your bond and keep you both healthy.

Shared Activities

Shared sport activities can be great for couples for several reasons. Engaging in physical activities together creates opportunities for shared experiences, which can foster emotional closeness and deepen the relationship. Many sports require cooperation, which can improve communication and trust between partners. Working together towards a common goal can strengthen the sense of partnership.

Self-care should not end after the wedding. Regular health check-ups, skincare, and personal hobbies are essential for maintaining overall well-being. Taking time for yourself ensures that you remain physically and emotionally balanced.

Author: Ieva Simanoviča