Science-backed, Simple Self-Care Tips
By: Joe Rogers
You probably encounter a lot of tension and triggers in your day-to-day life, whether it be personal or work-related. Living in such a fast-paced and dynamic world sometimes sets you up for a fall. However, you shouldn’t forget how important it is to rest and take care of your body, as well. Not being able to take a break from your hectic schedule can cause your stress levels to rise significantly, and stress is at the root of many chronic illnessess. True enough, studies show that Americans are some of the most stressed people in the world. This probably has to do with our insane addiction to work, and our lack of emphasis on relaxation time and even play time.
One of the most effective ways to keep stress and anxiety at bay is to practice healthy and daily self-care habits. In this post, we’ve listed some simple, research-backed, self-care tips that can help you live your life to the fullest.
Make sure you’re getting the vitamins that you need
When you’re busy, something as simple as preparing nutritious meals can become a gargantuan task. Without the time or energy to plan, prepare, and cook nutritious meals, people often opt for unhealthy options such as fast food or instant meals. It’s too easy. One way to stop this unhealthy pattern is by planning and preparing your meals in advance. Cook during your free time and store meals in containers in your freezer or refrigerator. This will allow you to have meals ready, so you don’t have to worry about cooking during the week. You can even make this fun by doing a recipe swap with friends or family. Find simple, healthy recipes and share them with each other. Be sure to use a variety of foods when you cook so you get all the vitamins and nutrients you need. There is no need to supplement with a multi-vitamin if you eat healthy meals. Most evidence shows that people who take vitamins are not healthier than people who eat regular, healthy meals.
Don’t forget to sweat it out
Exercising daily is one of the best ways to maintain or improve your overall health. It’s a well-established fact that exercising is good for you. It boasts myriad physical and mental benefits. Obviously, sweating it out can help you stay physically fit and shed extra weight. In addition, exercising first thing in the morning can be a great stress-relief, boost your mood and make it easy to endure a busy workday. Before starting your fitness routine, Gala Bingo highlights how it’s important to do warm-up exercises, such as stretches, jumping jacks, leg raises and jogging in place. It’s good to do these moves right before working out, as it reduces your risk of injury and puts you in the zone to focos on and conquer your workout. In addition to a warm-up, also do a cool-down! Take some time to allow your heart rate to drop and your respiratory rate to slow down. At the end of your workout, you can also listen to the Blooming Wellness stress-relief ZENTones, which will help turn on your parasympathetic nervous system and enhance your relaxation response. The ZENTones use the science of binuaral beats and isochronic tones, and all you have to do is listen! Check out ZENTones here.
Nothing beats a full night’s rest!
Verywell Health lists some of the benefits of a good night’s sleep including preventing cancer, keeping your heart healthy, reducing stress, helping to improve your memory, and also balancing your mood. Sleeping for at least 6 to 7 hours every night is probably one of the best and easiest ways to take care of yourself. However, most people find it difficult to lull themselves to sleep every night. One proven way to get yourself to sleep is by having a ‘no gadgets rule’ once you lie down on your bed. This is because electronic devices emit blue light, which can trick your brain into thinking that it’s still daytime, and this subsequently reduces sleep-inducing hormones such as melatonin. If you are looking for an easy, natural, step-by-step way to help you fall and stay asleep, read Dr. Stair’s post on How to Sleep like a CavePerson.
There are simple, common-sense, affordable steps to take care of yourself. Self-care doesn’t have to be expensive treatments at Spas or meditation retreats. Keep in mind that even the most basic self-care steps can have a huge impact on our overall well-being. If you want to live a fuller life, be sure to follow the tips we’ve listed above and try to prioritize your own health above anything else.
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