SELF – CARE
Do you practice regular self-care?
Self-care may seem indulgent, but it’s actually an important aspect of health and well-being. For example, self-care can prevent overload or burnout, reduce the negative effects of stress, and helps you refocus your energy. Self-care can take shape in many ways, and no way is better than another, as long as it serves your needs.
Stress is a normal part of life, however, too much stress is harmful to your health. Chronic stress can lead to physical symptoms including headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping – just to name a few. Emotional health can take a toll on chronic stress as well.
The idea of self-care isn’t always well-received. From being too busy or feeling like our time is better spent on others, we too often put ourselves at the bottom of a never-ending to-do list.
Applying regular self-care techniques to your routine will:
Leave you feeling more energized.
Help you manage stress.
And improve overall health and well-being!
Plus, you will have more to offer those you care for.
Self-care techniques don’t always have to be indulgent, but there’s nothing wrong with treating yourself! From creating an at-home spa day to scheduling more time for sleep, you can’t go wrong. Whatever you do for self-care, the goal is to take a few moments and appreciate yourself.
Brush Away Toxins!
Are you ready to find out how to brush away toxins?
You heard that right. A hairbrush is a pretty standard household item, but what about a body
brush?
Well after you read this, you might go out and get one!
With the skin being the body’s largest organ, it’s no wonder it has a big job to do. Outside of protecting our internal organs, regulating our temperature, and sensing pain, the body also serves as a conduit for absorbing and releasing environmental nutrients and hazards. This is where body brushing can help. By dry brushing the body, you can help stimulate the lymphatic system to expedite the excretion of toxins that can otherwise build up in the body.
Pretty amazing, right?
To try this yourself, you’ll need a brush with natural bristles. Before you get into the bath or shower, dry brush your entire body, starting at your feet and brushing each area with ten smooth strokes up toward the center of the body.
If brushing hurts in any way, you are applying too much pressure. It should feel wonderful and leave your body soft and glowing.
“When you take the time to cleanse your physical body of accumulated stress and toxicity, you
are rewarded with increased vitality and optimal health.” -Debbie Ford
What is your beauty routine?
Are you looking for a wrinkle reducer without breaking the bank?
We all are! The good news is that there are many effective treatments for you to try at home that can be found in the produce section at your local grocery store.
Sound too good to be true?
Well, give one of these treatments a try to see for yourself:
Vitamin C
Vitamin C is a wrinkle buster. Put a slice of orange over each eye, lay back for 10 minutes, and
let the orange work its magic!
Almond Oil
Almond oil is vitamin E-rich, which is excellent for giving your skin a lift. Massage a small
amount of almond oil into your skin for 10 minutes a day, and start seeing results.
Honey
Honey is a great skin firmer. Add honey to a bit of plain yogurt and apply it to your face for 10
minutes. Wash off with warm water and enjoy a fresh face!
Get ready to feel radiant!
“Nothing makes a woman more beautiful than the belief that she is beautiful.” -Rashida Jones
The Perfect Snack!
We’ve all heard the age-old proverb, “an apple a day keeps the doctor away,” but do you know why apples come so highly recommended? Well, because they are packed with tasty nutrients!
See for yourself:
Vitamin C
This powerful natural antioxidant is great for blocking some of the damage caused by free radicals. It is also known to boost the body’s resistance to infections.
B-Complex (riboflavin, thiamin, and vitamin B-6)
These vitamins are responsible for keeping your red blood cells and the nervous system in tip-top health.
Dietary Fiber
A diet high in fiber helps to prevent the development of certain diseases, and it has been shown to help prevent the amount of bad cholesterol in the blood from rising.
Phytonutrients
These nutrients help protect the body from the harmful effects of free radicals.
Do yourself a favor and treat yourself to an apple a day!
Try this recipe for delicious baked cinnamon apples (I substitute butter with coconut oil here): https://www.delish.com/cooking/recipe-ideas/a21566255/baked-cinnamon-apples-recipe/
“Each patient carries his own doctor inside him.” -Norman Cousins
Get Back on the Exercise Wagon
It happens to the best of us. We work hard to stay on track with our exercise, and we are feeling good, but then there’s that weekend getaway, or the flu, or just a sluggish week, and boom, we’re off track and feeling sluggish about getting back on board with our routine. Sound familiar? What’s important is not how you fell off, but that you get back on.
Here are some great ways to get back on the exercise wagon:
Take it Easy
The first step to getting back on the wagon is to not be too hard on yourself. We all have those high points, and with high points, we have to expect some low points.
Start Slow
Get back up to speed by starting slowly with one workout at a time, one day at a time.
Buddy Power
Get some added support from a workout buddy, someone who can help you stay on track, or keep you accountable.
Clean Sweep
Clean out the not-so-healthy foods in your refrigerator and pantry and replace them with healthier options to cover those snack cravings.
“With the new day comes new strength and new thoughts.” -Eleanor Roosevelt
Watching Time Slip Away
When it comes to television watching, how would you rate yourself? Do you watch it every day, for several hours a day? If so, you are not alone. In fact, most households have at least one television, so most of us are spending at least some time watching television.
A little watching is fine, but if you are spending more than two hours a day in front of the tube, you may want to consider cutting back.
It may seem harmless to spend your hours of relaxation catching up on your favorite shows; after all, you work hard, right?
But consider these few changes for a healthier lifestyle:
Less Sitting
Many of us already spend at least seven hours a day sitting at a desk working, so limiting the amount of time you sit at home is a good thing for your health, posture, and overall well-being.
Healthier Mind
Extended periods of time watching television can actually cause changes in your brain chemistry that can lead to weaker brain function and other neurological problems.
More Time
Days fly by with our busy lifestyles, and sometimes it may even feel like there is not enough time in the day to fit everything in, but chances are, we could all find a little more time in the day if we cut back on the screen time including handheld devices, computers, and watching television.
“It always seems impossible until it’s done.” -Nelson Mandela
Counting Sheep
How do you define adequate sleep, and what does that look like for you? The amount of sleep an adult gets each night varies, but according to the National Sleep Foundation, adults should be sleeping eight solid hours each night. Yet, nearly 40 million Americans suffer from some level of sleep disorder or disturbance each year.
That’s a shocking statistic considering how important sleep is for proper brain function. The problem for many of us is that we don’t value sleep enough to make it a priority. For instance, you wouldn’t miss a meeting to binge-watch television all day, would you? But many people will stay up late doing just that instead of getting the sleep they need.
Take care of yourself by making sleep as important as your other daily priorities.
The best way to do this is to create a bedtime schedule and stick to it. Try waking and going to sleep at the
same time each night.
Consider trying some of the following tips to help you fall asleep:
- Do not eat or have alcohol at least 3 hours before sleep
- No caffeine after 2 pm
- Limit exercise to at least 2 hours before bed
- Do not use a computer, phone, or tablet in bed
- Try some relaxing breathing exercises
“Start where you are. Use what you have. Do what you can.” -Arthur Ashe
Dear Future Self…
Do you ever imagine conversations with your future self?
Often we rely on our elders, friends, and parents when seeking advice for those big life moments and decisions, which is great, but what about also finding your own advice?
Consider this:
From where you stand today, write your future self a letter with some words of wisdom, instruction, or a bit of advice, and then drop it in the mailbox, or choose to send it at a later date…to yourself!
Maybe you tell yourself to stop what you are doing and head to the spa, or to a bookstore to buy yourself a book. Perhaps you ask questions that pertain to a goal to see how far you’ve come. Or maybe you reaffirm your confidence by telling yourself how amazing you are.
Whatever you choose, think about where you are now, and what would make you feel good, provoke some thoughts, and help your future self.
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just
one more time.” -Thomas A. Edison
Give yourself the care you deserve
I probably don’t even have to ask, but how does a spa day sound?
While we all can’t go running to the spa every time we could use a little self-care, however, there are some treatments you can do at home to give you the feeling of being at the spa, minus the price tag.
Try one or all of these relaxing “spa” treatments:
Lemon Water
Make yourself a pitcher of lemon water with fresh mint to treat your senses.
Music
Put on your favorite tunes. This might be something calm and relaxing, or it might be that album from high school that you still secretly love.
Candles
Candles! Why not? Light a few in your bathroom for your bath. The light of candles is naturally calming.
Hot Bath
Okay, so you may not be able to get that spa day massage at your home “spa,” but you can have the next best thing: a nice relaxing bath with aromatic bath salt. I personally use Epsom salt and you can add a couple of drops of essential oils, like lavender or chamomile.
Foot Soak
A calming foot soak is great before that mani-pedi. And it is as easy as pouring warm water into a bowl with Epsom salt, olive oil, and your favorite essential oil.
Mani-Pedi
Pamper yourself with a fresh coat of polish on your fingers and toes! Plan ahead and buy yourself a new color.
Mask
Create a natural DIY mask to smooth and soften your skin. Hop on Google and for sure you will quickly find some quick and easy ideas for it.
“Solitude is where I place my chaos to rest and awaken my inner peace.” -Nikki Rowe
I hope this blog, my website, and the services I offer will help build a community where we together aim to regain our health, and vitality, bring more happiness into our lives and rise brightly.
Together, we can bring more understanding about health and wellness into our lives, how to take care of our body and mind, how to bring healing and compassion in, and see how individual and unique each journey can be. There is no one-size-fits-all approach and, as we can often hear – one man’s medicine can be another man’s poison.
If you feel I can support you on your healing journey of bringing more health into your life, do not hesitate to reach out and book a 20min discovery call. You can also read more about how we can work together here.
Let the work begin & stay healthy!
Looking forward to sharing this journey with you!
