22 Mar Spring Cleaning the Body and Renewing the Mind | Radová Lifestyle
HOW TO RESET YOUR MIND AND OTHER SELF CARE TIPS
We could all benefit from taking regular time outs to focus on self-care, but too often we come in last simply because we’re not taught to make ourselves a priority. It’s also important to consider the realities of day to day life in order to understand why practicing good self care falls so far down the list for so many people. Often people are attempting to strike a balance between being full time parents and full-time workers, once again, putting themselves last. Making the choice of everything else first, and skipping to take time out for ourselves begs the question: if we can’t or won’t take care of ourselves, how can we effectively care for others?
Spring is an ideal time to learn how to reset your mind and learn how to follow through with self-care. Springtime is the very embodiment of renewal, so let’s take some time out for ourselves, learn how to spring clean our bodies. and how to practice self-care!
Self Care Tip 1: How to Take Care of Your Body
Step one in spring cleaning the body is respecting it. Whatever your body goals, you need to remember to give your body the love it deserves for everything it does for you. Treat your body lovingly and give it the care and attention that it deserves. But what steps are involved in learning how to practice self care for the body?
There’s well-established science behind why getting active makes you happier! In a study looking at the impact between physical activity and mental stimulation, just the act of taking a brief 20-minute walk raises endorphin activity — blocking pain and promoting a sense of euphoria and well-being. If you’re interested in learning more about the science of exercise, this article from Fast Company goes into it in more detail.
The bottom line? While learning how to practice self-care and spring clean your body, it’s important to incorporate exercise into your daily routine so you feel happier and become healthier.
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Self Care Tip 2: Get More Sleep
Working a full-time job while also being full-time parents makes getting 8 hours of sleep a day seem nearly impossible. In fact, sometimes it feels like winning the lottery to get even one good night full of sleep outside of the weekend (and even the weekends may prove tricky sometimes). We’re all well aware of how we feel functioning on 8 hours of sleep versus two. Even when getting the full 8 hours is tricky every day of the week, it’s important to find time to supplement your rest. This could mean grabbing a quick 20-minute nap whenever the opportunity presents itself, or knowing when to say no to plans and scheduling a night of Netflix and early sleep!
Self Care Tip 3: Eat Fresh, Feel Fresh
Dieting is a multi-billion dollar industry, so it’s no surprise that so many fad diets pop up. Remember to respect your body — give it the nutrients it needs to function well.
In the context of spring cleaning the body, be sure to consider a plant-based diet. Backed by numerous articles by Harvard Medical School, a plant-based diet has the benefit of giving your body the nutrients it needs while reducing health risks including heart disease, cancers, depression, and more. While a plant-based diet stresses eating more vegetables, choosing good fats, and eating whole grains over red meat and other meats in general, it’s completely understandable that swapping your current diet for one free of meat is a big step. But to make sustainable progress, it’s better to realize your limitations and work within them. Going flexitarian — reducing and limiting meat every once in a while — can be step 1 on a holistic journey to eventually cut out all meat.
But why is eating fresh foods part of our self-care tips? Well, eating right and increasing the number of fresh foods you ingest helps you spring clean and more effectively nourish your body. Healthy eating can change your outlook on life and help you better moderate your mood and energy level throughout the day. Good nutrition is an essential self-care tip in learning how to practice self-care and reset your mind.
Self Care Tip 4: Mind Your Wellness
Meditate and focus on the stressors you’re dealing with in life. Not sure how? Meditation is simply taking time to be quiet, reflect on your state of mind and find solutions to adequately deal with any problems or insecurities you may be feeling. Once you give yourself a minute to realize what is truly on your mind, you can learn how to reset your mind by targeting those issues, looking at them through a realistic lens in order to put them into perspective. Make time in your daily calendar and pencil in “me time” to unwind, unplug, and align your mind with your body. But how?
Need help with relaxation and meditation? There’s an app for that! Download them directly to your phone or tablet for the ultimate convenience. Focusing on your mind and spirit can help you learn how to reset your mind and relax each day. Practicing mindfulness can also bring about positive changes in our brain by targeting and effectively giving certain parts of the brain the nurturing they need to relax and reinvigorate you for the day. Whether you spend 15 minutes or an hour, finding time to sit and relax will helps calm your mind and spirit.
Yes, controlling stress is easier said than done. Still, learning how to practice self-care involves learning to reset your mind and controlling how you react to stressful situations. This starts with removing triggers to negative stimulus, remembering to relax your muscles, and learning to take deep breaths.
Environments and settings have an effect on us. Try sitting in a room at zero degrees Fahrenheit in a shirt and shorts and see if you can relax (or maybe for safety reasons, don’t!). Putting yourself in an environment that nurtures mindfulness helps you put situations into a more realistic perspective, and effectively rise above them.
In tense situations, your muscles may contract on their own and it can seem as if you can feel the actual weight of the world almost crushing in on you. Remembering to loosen up gives your body some space to breathe, and allows you the opportunity to release damaging stress.
Finally, taking deep, slow breaths as opposed to quick, short ones effectively slows down your heart rate. The body typically attempts to keep breathing and heart rate at similar rates. After an exhausting run, you’re sure to experience a rapid heart rate coupled with intense breathing. But as your breathing slows, so does your heart rate and gradually, you will reach equilibrium.
Bottom line: take regular time outs to focus on self-care. Make yourself a priority. And if something is bothering you about your body, take steps to change it. Happy spring cleaning!