What does your self care look like?
Anyone who knows me knows that I practice everything I preach BUT my weakness is self care. I think, historically I used to think that I didn’t need it and therefore it was a waste of time. But as I approach 50 and I work long days and push my body with my training, I appreciate that its is important and know I need to make more time for it. As I work with my amazing clients, I see that they too do not tend to prioritise it and, for some, I think this just becomes part of being a working mum/woman. We are strong and determined and we keep on going- looking after everyone around us… but this simply isn’t sustainable. The sense of no time for ourselves can eventually catch up with us and it can make us tired and resentful.
I’m lucky in that I have lots of energy, but I know, being perimenopausal, that I snap more than I used to, but when I stop and chill, I am much more level and this benefits not only me but everyone around me!
Why is self care so important?
Our bodies are designed to pump out cortisol adrenaline for emergencies only, but these days we are doing this all day long which doesn’t give our adrenals any down time. This constant push can leave us feeling wired, anxious, irritable, depressed, unable to focus or sleep. But more importantly long term, it can increase our risk of chronic disease!
Ten Self Care Tips
- Drink enough water. It’s so basic, but being dehydrated is one of the most stressful things for the body, especially as you get older. Dehydration makes you tired, moody, foggy and will likely disrupt sleep.
- Start the day with a nourishing smoothie or fibre, fat, protein breakfast to balance blood sugars, keep you off the blood sugar rollercoaster and give you sustained energy until lunchtime.
- Increase the veggies. The body needs lots of varied vegetables to get the nutrients it needs to keep those hormones balanced. Veggies also provide fibre needed to eliminate properly and ‘compost’ for the gut bacteria to feed off.
- Learn to say no – its quite empowering when you start to take control of your time! Set clear boundaries and stick to them. As women, we tend to want to be all things to all people but its just not possible. Instead focus on the most important people in your life and the rest can wait.
- Get out into nature. It’s proven that being out in nature has a huge impact on our mood and stress levels. That 15 min walk at lunchtime, quick 10 mins outside before work or after work walk can make all the difference to our mood, energy and wellness.
- Plan something to look forward to every 6 weeks. This gives you a planned break from the norm and a natural break to recharge.
- Book in some brunches, coffee or lunch dates with friends / family. Its easy to not make the effort to keep in touch with friends, but science has shown that we need our social communities to thrive- just look at the blue zones!
- Find a yoga or meditation class locally or online. Both are so beneficial for your hormone balance and wellbeing. This was something I set myself for 2023- and now I’m going to be having weekly guided meditation lessons with the wonderful Sonia https://restoreu.co.uk/. I cant wait to make time for this each week.
- Breathe. Your secret weapon! When we are stressed and on the go we breathe shallowly through the chest. Deep belly breathing can switch off your stress response and reassure the body that its safe. Try breathing in for 5 counts, hold for 5, breathe out for 5, a few times a day– it’s a game changer and can be done anywhere- no one need know what you are doing!
- Get enough quality sleep. Easy enough to say, but sleep is so underrated. Not just for the huge impact on how you function day to day, but sleep has incredible health benefits that keep growing.xIf you would like help to get back on track and feel like yourself again, I’d love to help.
If you would like help to get back on track and feel like yourself again, I’d love to help.
☑️ Book a free chat
☑️ Book a nutrition package
☑️ Visit my website to find out about my services, download the free ebook or take the symptom checker.
☑️ Visit my hormone friendly skincare shop.
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