Self-Care Tips for a Healthy You

Food

  • Food is a type of self-care that people often overlook.  People are often so busy that they don’t have time to eat regularly or that they substitute fast food for regular meals.
  • It’s not always reasonable to expect people to get 3 square meals a day (plus snacks!) but everyone should make sure they get adequate nutrition.

One example of a self-care goal:
Even if it’s a small amount, I will eat something for each meal.

Exercise

  • Exercise is one of the most overlooked types of self-care.  The CDC recommends at least 30 minutes of exercise 5 times a week.
  • Exercise, even if it’s just a quick walk at lunchtime, can help combat feelings of sadness or depression and prevent chronic health problems.

One example of a self-care goal: 
I park at the farthest end of the parking lot when out marketing and walk.  I use the stairs instead of the elevator.

Sleep

  • Although everyone has different needs, a reasonable guideline is that most people need between 7-10 hours of sleep per night.
  • let go of your electronic devises at least 1 hour before bedtime.

One example of a self-care goal:
 I do yoga before bedtime to help clear my mind and relax my body.  I normally go to bed by 11:00 or before during the week so that I can get enough sleep.

Keeping a Journal

Some find that recording their thoughts and feelings in a journal or diary helps them manage their emotions

 

One example of a self-care goal:
I write in my journal at least 3 times per week.  This helps with clearing out my mind and give me a place to work out my thoughts and feelings and to explore issues in a safe place.

Meditation or Relaxation Exercises

Relaxation techniques or meditation helps with emotional self-care.  For example:  Sit or stand comfortably, with your feel flat on the floor and your back straight.  Place one hand over your belly button.  Breathe in slowly and deeply through your nose and let your stomach expand as you inhale.  Hold your breath for a few seconds, then exhale slowly through your mouth, sighing as you breathe out.  Concentrate on relaxing your stomach muscles as you breathe in. When you are doing this exercise correctly, you will feel your stomach rise and fall about an inch as you breathe in and out.  Try to keep the rest of your body relaxed—your shoulders should not rise and fall s you breathe!  Slowly count to 4 as you inhale and to 4 again as you exhale.  At the end of the exhalation, take another deep breath.  After 3-4 cycles of breathing you should begin to feel the calming effects.

 

One example of a self-care goal:
I will practice deep breathing before I go to sleep to calm down from the day.

Contact Me

Daily Balance
Box 974
Tullahoma, TN   37388

Phone: 931.273.7394

Email: donna.dailybalance@gmail.com

Or use our contact form.

I received my training from the Institute for Integrative Nutrition, where I studied more than one hundred dietary theories and a variety of practical lifestyle coaching methods. Drawing on this knowledge, I will help you create a completely personalized "roadmap to health" that suits your unique body, lifestyle, preferences, and goals.

 

A journey of 1000 miles starts with one step.
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