Self-care can come in a lot of different forms, and is an essential part of any balanced wellness routine.
Every time a new year comes around, we collectively feel inspired to do some reflection. That way we can set big goals and dreams for the future with clarity. By looking back, you can learn what is working well, what needs to be changed, and what needs to be added to live your best life. Health is often at the top of our minds as we start a new year, which is why New Year’s Resolutions usually revolve around weight loss, nutrition, and exercise.
As you’ve taken time to review this past year, there’s a good chance that there may be a few health changes you want to make. One of the easiest ways to start putting your health first is to build better habits in the form of a self-care routine. Not sure what self-care actually means? Let’s dive right in.
What Is Self-Care?
Self-care can come in a lot of different forms. Regardless, it is an essential part of any balanced wellness routine. There are many benefits to be gained from regularly taking time for yourself. Some of these include more energy, less stress, and a boost in your overall sense of well-being (1). With a few simple tools, self-care can keep you feeling energized no matter where life takes you. Whereas, neglecting your self-care can potentially lead to a pretty major burnout with time (2).
How to Make This Year Different!
Let’s review four of the easiest ways to start putting yourself and your health first so that you can feel empowered to participate in your own life exactly the way you want. When getting started with any new routine, always keep these simple tips in mind (3). First, always start small with something that makes you feel good (that way you’ll be more motivated to keep doing it!). Our body and brain does better at adjusting to incremental change rather than massive change, creating fewer opportunities for major roadblocks. Next, make sure you have a plan. If you don’t have an actual game plan for how you’re going to incorporate a new habit or routine, it will be nearly impossible to follow through successfully.
Below are some simple self-care routines we have put together based on your specific health needs:
1. My Energy Levels Could Use a Boost
Low energy is a common health complaint, whether you’re neglecting regular self-care or just feel like your schedule is too full. Luckily, there are some simple ways to start feeling more energized and ready to take on each day.
- Exercise regularly. The Department of Health and Human services recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week (4). Find something you love and stick to it, such as walking, going for a bike ride, or dancing.
- Get enough sleep each night. Most adults need 7.5 to 9 hours of sleep each night. (If you’re having trouble in this area, you can refer to self-care routine number two!)
- Eat nutrient dense meals and snacks. Cutting out processed foods and focusing on whole foods can give you the nutrition your body needs for optimal energy levels.
- Take a high quality energy boosting supplement. Adaptogens, such as in the Daily Adrenal, have been found to naturally boost energy and cognitive function. Additionally, a CoQ10 supplement like Ubiquinol can naturally improve bioavailability of cellular energy.
2. I Have Trouble Falling Asleep and Staying Asleep
Feeling exhausted from lack of sleep can come from two primary issues: not getting enough sleep (aka quantity) and not getting enough high quality sleep. High quality sleep is essential for the body to be able to go through all of the necessary, and restful, stages of sleep each night (5).
- Avoid certain activities close to bedtime. Skip the caffeine, high intensity exercise, and heavy meals two (or more) hours before bed.
- Limit your screen time. Too much time on laptop, television, and phone screens, especially before bed, can trick your brain into thinking it’s still daylight — which in turn affects how it produces the hormones that regulate sleep.
- Make your nightly routine sacred. Give yourself plenty of time to get your body in relaxation mode (such as a hot bath, facial, or reading a good book).
- Set up your sleep environment for success. Turn off all blue lights and Wi-Fi signals in your room at least an hour before bed- these disrupt your circadian rhythm. Plus, make sure your room is dark, at a comfortable temperature, and free of outside noise.
- Take a Natural Sleep supplement before bed. A non-habit forming blend of natural ingredients can help improve your sleep quality and allow you to wake up feeling refreshed.
3. I Feel Like I Can’t Figure Out My Digestive System
Many of us have experienced complications with our digestive system. These might include bloating, gas, and heartburn. Simple lifestyle changes can make a big difference in helping to figure out how your digestive system can function in the healthiest way (6).
- Be mindful of your eating habits. Some of the easiest ways to reduce gas and bloating is to avoid foods that tend to give you gas. Many times it tends to be foods that are processed, fatty, or contain artificial sweeteners. Additionally, eat your meals slowly and stop when you are satiated.
- Drink more water. Our digestive system needs water to keep things moving smoothly and efficiently. To amplify the benefits of water, also consider adding fiber to your diet, especially if you tend to eat a lot of dairy and meat.
- Exercise daily. Exercising for at least 30 minutes everyday has been found to significantly improve digestion, as long as it isn’t right after a meal.
- Take a digestion supporting supplement. Taking a turmeric supplement daily can help soothe common digestive concerns by helping your body have a healthy response to inflammatory reactions.
- Take a probiotic. Taking a supplement like Daily Probiotic can provide a balance of gut enhancing bacteria for aiding in sustainable long term digestion support.
4. My Brain Feels Like It’s Always Foggy
Having trouble concentrating or staying productive? You are not alone. This is a common outcome of factors we deal with on a daily basis, including stress, poor diet, free radicals, and hormonal imbalances. Being more aware of these areas can significantly improve your concentration (7).
- Eat a nutrient dense diet. Focus on clean foods such as vegetables, lean proteins, whole unprocessed grains and healthy fats — and limiting highly processed foods and sweets — can greatly encourage a healthy and clear mind.
- Focus on your hormones. When your hormones are out of balance, it can make your brain feel fuzzy. Try taking an adaptogen supplement — which helps to provide hormonal support.
- Practice regular stress management. This can come in the form of rest, deep breathing, and participating in activities you love.
- Try doing a puzzle. Solving puzzles can strengthen your brain power by releasing dopamine — which functions as a neurotransmitter in the brain.
- Get your daily dose of omega-3s. Krill Oil is a high quality omega-3 supplement that helps support overall brain function.
- Take a brain supporting supplement. This Mushroom Complex supplement includes mushrooms like Lion’s Mane, which are found to support better brain focus and clarity.
Change Your Lifestyle — Change Your Health
There are so many simple yet effective ways to start gaining back better control of your own health. When you focus on small changes related to sleep, diet, exercise, and stress management, the outcome can be life-changing. When this is coupled with the support of time-tested supplements, it’s like pressing the “easy” button on your journey to feeling your best. Whether you’re looking for one particular supplement, or you want a fully supportive regime like the Complete Health Bundle, finding the right option can help tap into your body’s own potential.
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. Readers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither the author(s) nor the publisher of this content take responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All readers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.