“Self-care is not selfish. You cannot serve from an empty vessel.” – Eleanor Brownn
You can not take care of those around you if you do not take care of yourself first. Check out these ten simple, guilt free self-care tips!
1. Did you know that we often wake up dehydrated? Reaching for that glass of water first thing in the morning can help to avoid that morning sluggish feeling. The Berkey shares that drinking water first thing in the morning on an empty stomach helps promote a sustained flow of blood to your skin and releases toxins from your system, prevents kidney stones, and protects your colon and bladder from infections.
2. Not everything in your day has to suck! Nancy B. Irwin, Psy.D. recommends writing down 5 things that didn’t suck each day. By writing down 5 things in your day that didn’t suck, this helps to put your day into perspective and focus on the positive.
3. Mom was right: Posture is crucial to overall body care. “If you’re like most people, it becomes second nature to walk around with bad posture or sit hunched over at a desk, and some people don’t even realize they are doing it,” Neel Anand, M.D., a professor of orthopedic surgery and director of spine trauma at Cedars-Sinai Spine Center in Los Angeles, California says. Instead, try sitting up straight in your chair, placing your hands on your thighs and squeezing your shoulder blades together, holding for five seconds at a time. Anand recommends repeating this exercise three or four times throughout the day for improved posture.
4. It seems simple enough and, yet, forty percent of Americans get less than seven hours of sleep a night, according to a 2013 Gallup poll. “During sleep, your brain rids itself of toxins, consolidates memory, and builds neural highways,” Vernon Williams, M.D., founding director of the Center for Sports Neurology and Pain Medicine at Cedars-Sinai Kerlan-Jobe Institute says. A healthy adult should average seven to nine hours of sleep per night, so go to bed a little earlier and wake up feeling refreshed and renewed.
5. Exercise, some kind of aerobic exercise, at least 30 minutes a day! Whether it's a workout in the gym or an afternoon walk in the park, exercise is just as good for your mental health as it is your physical. You don't have to do it all at once—take three 10-minute strolls around the office building if you can't do a full half hour.
6. Learn something new each day, keep the memory loss away, that is how the saying goes right? So take a new route to work or learn a new language because your brain needs to learn something new or the adage is true “use it or lose it”.
7. Volunteer at least one hour a month at your local pet shelter, homeless shelter, or hold a baby in NICU at your local hospital. Giving of yourself to those less fortunate always helps to put things into perspective. It helps make you feel better because you are making the world a better a place.
8. Having technology at our fingertips is not always a good thing. We need to detox from technology and work. Put the phone down, forget to check those work emails. You need to unwind and have family and friend time. Drown yourself in a good book. Go to the pool and get some Vitamin D. Take some time for yourself that is screen free.
9. An article in Very Well Mind entitled “Say No People Making Demands on Your Time” states, when saying “no” be firm, be clear, be excuse free. Stop feeling guilty for saying no. You can not take care of yourself when you are so busy taking care of others. Saying “no” can be the most effective form of self-care!
10. Put good in, get good out! Peter LePort, M.D., medical director of Memorial Care Surgical Weight Loss Center at Orange Coast Medical Center recommends making a menu for the week. By pre-planning your menu at the beginning of the week, you avoid impulse eating “on the go” that can often result in eating the fast food options or unhealthy snacking. As part of your pre-planning be sure to include Buddy Nutrition’s new personalized Protein Meal Replacement Shakes designed specifically for you for those on the go meals and add our Buddy Shots for your daily dose of vitamins and nutrients. Be sure to chat with one of our Buddy’s today to find the exact fit for you.