Self-care is basically about being GOOD to YOURSELF. Taking time out of your busy life to do something just for you that YOU enjoy. But there are also ways that you can care deeply for yourself in your day to day actions and the most important are what I consider to be the rules of good self-care …

  1. Fuelling your body with good NUTRITION
  2. Getting enough SLEEP
  3. MEDITATE/Pray daily
  4. Physical and mental EXERCISE
  5. Find JOY in something (if not everything) everyday

 

Nutrition for self-care

self-care nourishmentThe nutrients in the food you eat support the activities of day to day living; protect your cells from environmental damage and repair any cellular damage that might occur.

Eating more whole foods and fewer calories is an important part of losing weight but that’s only ONE important part of being HEALTHY.

Eating healthy makes you FEEL healthier and in turn feel better about YOURSELF.

Start slow and make changes to your eating habits over time.

Some ways to practice nutritional self-care are:

  • Eat when actually hungry
  • Eat slowly and mindfully
  • Eat real whole foods (not processed junk)
  • Check your portion sizes (this is a great guide to portion size)

 

Good Sleep is Great Self-Care

Sleep is involved in healing and repair of your heart and blood vessels and sleeping ultimatley makes you feel rejuvenated and ready for whatever the day brings.

Adults should get 7-8 hours sleep per night and try to stick to a consistent sleep routine. (ie bed/rise at same time each day)

To get a better night’s sleep, take an hour before bed you go to bed to wind down from your day.

Try the following to improve your sleep self-care:

  • Relaxation exercieses (breathing, yoga etc)
  • Meditation
  • Warm bath
  • Reading
  • Turn off electronics 90 minutes before bed.

 

Meditation: the ultimate self-care tool

meditation self-care

Known to reduce stress, meditation produces a deep state of relaxation and tranquility of mind, which in turn gives you better focus and more energy.

Meditating “on the breath“, breathing 6 breaths per minute, aligns your breath with your heart beat.

Both prayer and meditation, shifts activity in your brain from the stressy frontal cortex to the “calmer” left frontal cortex.

  • Focussed Attention
  • Relaxed Breathing
  • Quiet setting
  • Comfortable position
  • Prayer
  • Guided Meditation
  • Tai Chi
  • Mindfulness Meditation
  • Yoga
  • Emotional Stability
  • Decreased Anxiety
  • Improved memory & learning
  • Increase in happiness
  • Greater creativity
  • Increased ability to manage stress
  • Reduction in negative emotions

Exercise in Self-Care

There are a number of proven benefits of exercise, which allude to it being good for you. ie self-care.

Exercise is scientifically proven to make you smarter, happier and more successful [1] whilst also building muscles, strength and weight loss capabilities, so it just makes sense to do it if you want to take care of yourself.

It has also been shown to reduce depression, stress and anxiety yet simultaneously increase your self-esteem. Not only that, regular exercise helps you to live longer by reducing your risk of serious health conditions, such as heart disease, diabetes, strokes, and hypertension.

Just 20 minutes a day! Here’s some suggestions for daily self-care exercise:

  • Take the stairs instead of the lift
  • Get off the bus a stop early
  • Park further away from the door to the supermarket
  • Walk an imaginary dog.
  • Walk to a friend’s house, who you know is not in then walk home again
  • Walk to town with a friend for coffee.

Self-Care would be pointless without joy and laughter

When we are happy, or even if we laugh falsely, our body is rejuvenated. Cortisone (the stress hormone) is lowered and our body’s natural pain killers are released. Basically, we feel good.

Other effects of joy and laughter:

  • decrease in blood pressure
  • improved sleep patterns
  • immunity boost
  • relaxation of nervous system
  • Muscle relaxant
  • prevents heart disease [2]

So you see it makes sense to include all the above in your daily life to take CARE  of yourSELF

Discover more help and advice on how to look after yourself and your business in The Wellness Academy Member’s Area