WHAT IS ECO~SAVVY SELF~CARE?
Every little bit counts...everyday.
Utilize natural, organic and vegan resources that improve your image and state of mind
with an emphasis on sustainability. Beauty can be beneficial to your health.
The Do-able Dozen
You should not have to add stress to try and have less stress. That just doesn't make sense!
Most healthy activities cost little or no money. As humans, our design is not to go-go-go all of the time nor is it to just do nothing at all. We need balance. We function at our best when we cycle through periods of varying states of both higher and lower activity.
Most healthy activities cost little or no money. As humans, our design is not to go-go-go all of the time nor is it to just do nothing at all. We need balance. We function at our best when we cycle through periods of varying states of both higher and lower activity.
Here are a dozen super easy things you can do to take better care of yourself. Do one; do them all. Do them a little; do them a lot. It's simple, with balance in mind: the more you do and the more often you do them, the better your mental and physical well-being will be. Start small; go big!
1. Pause and Breathe.
We involuntarily breathe all the time, but try doing it voluntarily. Pause what you are doing. Think about breathing in, filling your lungs, receiving the intake of oxygen then exhaling what your body no longer needs. Do this for several breathes. Try doing this before and after notable intervals of the day such as the start and end of the day, meal and break times, and anytime you notice being stressed or that you have been holding your breath.
We involuntarily breathe all the time, but try doing it voluntarily. Pause what you are doing. Think about breathing in, filling your lungs, receiving the intake of oxygen then exhaling what your body no longer needs. Do this for several breathes. Try doing this before and after notable intervals of the day such as the start and end of the day, meal and break times, and anytime you notice being stressed or that you have been holding your breath.
2. Drink water.
The formula is: your body weight / 2 = the ounces of water your body needs per day to support normal function. For example, if you weight 150 pounds, your body needs 75 ounces of water and hydrating fluids per day. Hydrating fluids means not alcohol, caffeinated or sugar drinks. If you do not like plain water, keep something tasty on hand to put in it like sliced lemon, lime, cucumber, strawberry, apple, etc.
The formula is: your body weight / 2 = the ounces of water your body needs per day to support normal function. For example, if you weight 150 pounds, your body needs 75 ounces of water and hydrating fluids per day. Hydrating fluids means not alcohol, caffeinated or sugar drinks. If you do not like plain water, keep something tasty on hand to put in it like sliced lemon, lime, cucumber, strawberry, apple, etc.
3. Give your mind and break, and get your body moving.
Yes exercise, but at your own pace. 5, 10, 20 minutes or more per day. Yoga, walk, bike, go rafting or snow shoeing, dance, mountain climb, skip down the sidewalk, follow an exercise video, trampoline, hire a personal trainer, go to the gym, make an obstacle course in your yard, use hand weights at your desk, swim, take the stairs, play on the monkey bars at the park. Get creative, get silly and pull the drapes closed if needed.
Yes exercise, but at your own pace. 5, 10, 20 minutes or more per day. Yoga, walk, bike, go rafting or snow shoeing, dance, mountain climb, skip down the sidewalk, follow an exercise video, trampoline, hire a personal trainer, go to the gym, make an obstacle course in your yard, use hand weights at your desk, swim, take the stairs, play on the monkey bars at the park. Get creative, get silly and pull the drapes closed if needed.
4. Stretch.
Proper stretching helps improve muscle flexibility, joint range of motion and circulation which in turn improves the body's ability to perform activities, heal and relax. The best times to do stretching is when you wake up in the morning and after warming up and cooling down for exercise. A proper stretch will lengthen a muscle and should not cause pain. Do not rush; holding each stretch for 30 seconds is recommended–45 seconds if you are over age 35. Do three sets of stretches for chronically tight muscles. Please do not bounce while stretching, because it can cause small tears in the muscles. The scar tissue from tears can tighten muscles and actually reduce flexibility.
5. Muscle cream and heat packs.
Consider using a muscle cream with a heat pack (water bottle, rice pack or similar) when you are sore from chronic muscle tension as an alternative to taking over-the-counter medicine, unless otherwise directed by your doctor. Sombra professional gel is a natural pain-relieving option. Find product information at www.sombra.com. Talk to your licensed massage practitioner or other health care provider to discuss the best way to address your specific muscular ailment.
6. Rest.
Sleep is important to your mental and physical health. The average adult should get 7-8 hours of sleep to recharge from one day and be ready for the next. Schedule enough time for you to get adequate sleep. Ask if you want suggestions for ways to help fall and stay asleep. Stretching and aromatherapy can sometimes help. Talk to your health care provider if you have concerns about your body's ability to obtain enough sleep.
Sleep is important to your mental and physical health. The average adult should get 7-8 hours of sleep to recharge from one day and be ready for the next. Schedule enough time for you to get adequate sleep. Ask if you want suggestions for ways to help fall and stay asleep. Stretching and aromatherapy can sometimes help. Talk to your health care provider if you have concerns about your body's ability to obtain enough sleep.
7. Self-massage and received massage.
Massage has a long list of tremendous health benefits like soothing muscle aches, managing depression, anxiety and stress, boosting circulation, immunity–and so much more! However, improper massage has the potential to cause minor, and sometimes major, injuries. Verify your massage therapist is a licensed massage practitioner (LMP). Get a referral from someone you know, preferably someone who has had a massage from him/her before.
Swedish relaxation massage is ideal for relaxing the whole body. Deep tissue helps relieve chronic muscle tension–It is so difficult to massage your own back! An LMP with special training can also provide therapeutic massage for specific conditions like carpal tunnel syndrome. Your LMP can instruct you on tips and tricks for self-massage to promote longer-lasting results between massage sessions.
Utilizing pressure points and self-massage are invaluable self-care tools, especially when added to a regular stretching routine. Self-massage can be done at times when you would normally be applying body cream, lotion or oil anyway such as after a shower, before sleep or after hand washing.
Swedish relaxation massage is ideal for relaxing the whole body. Deep tissue helps relieve chronic muscle tension–It is so difficult to massage your own back! An LMP with special training can also provide therapeutic massage for specific conditions like carpal tunnel syndrome. Your LMP can instruct you on tips and tricks for self-massage to promote longer-lasting results between massage sessions.
Utilizing pressure points and self-massage are invaluable self-care tools, especially when added to a regular stretching routine. Self-massage can be done at times when you would normally be applying body cream, lotion or oil anyway such as after a shower, before sleep or after hand washing.
8. Get in water.
Shower, bath, sauna, hot tub, pool, hot springs, lake, river, ocean, sprinkler, foot bath, splash in the face
Shower, bath, sauna, hot tub, pool, hot springs, lake, river, ocean, sprinkler, foot bath, splash in the face
9. Go outside.
Drink your coffee on the porch, go for a walk, walk barefoot on the grass, garden, walk the dog, visit a farmer's market, exercise outdoors, skip rocks, watch the sun set.
Drink your coffee on the porch, go for a walk, walk barefoot on the grass, garden, walk the dog, visit a farmer's market, exercise outdoors, skip rocks, watch the sun set.
10. Do things and spend time with people you enjoy.
Read, listen to music, go to a show, dyi projects, sing, garden, creative arts, hang out with friends, chat on the phone, take a class, pray, athletics, compete, volunteer, visit the pet store, play games, juggle – eat, drink and be merry!
Read, listen to music, go to a show, dyi projects, sing, garden, creative arts, hang out with friends, chat on the phone, take a class, pray, athletics, compete, volunteer, visit the pet store, play games, juggle – eat, drink and be merry!
11. Be thankful. Studies have shown that gratitude and meditating on positive emotions can directly benefit the brain and body with measurable impacts on hormones and neurotransmitters of many of the body's systems.
12. Add aromatherapy. Personal care products, body oil, at home, at work and in your car
Make your own combinations of the Do-able Dozen!
Example #1: Practice voluntary breathing of aromatherapy while receiving massage to relaxing music.
Example #2: Take a walk outside with a friend or while listening to your iPod.
Example #3: Stretch in a warm bath that has essential oil-infused bubble bath, bath salts or other personal care product.
Example #4: Put on muscle cream with a heat pack while laying down to watch your favorite tv show.
Follow any of these with drinking water and being grateful for the moment.
Balanced nutritious eating is an integral part of healthy living. Tastes, allergies and dietary requirements vary greatly on an individual basis. Physicians, naturopaths, nutritionists and certified nutritional counselors are options for obtaining guidance for determining an optimal eating plan for you.
