YOUR MINDSET MATTERS

Wanted & Needed: Self Care

The way our world is turning these days, I think I can safely say that we are all in need of some self-care. We are all facing the concerns of keeping ourselves as well as our families safe and healthy and often our own self-care takes a back seat to that of others. Even for me. In my Alaka’i work my goal is to provide resources for others as they move through life’s transitions and have to address how can I be fully present for others if I am also feeling the need for self-care? So, I want to take this opportunity to explore some simple ways that we can make self-care part of our daily routine.

It helps to do some kind of personal assessment on the various aspects of your life to see where you might need to refill the cup. Start with these four key areas: 

• Physical wellbeing – are you eating healthy? Exercising regularly? Get enough sleep?
• Emotional health – are you maintaining a work/life balance? Are you able to express your feelings? Do you have a practice of gratitude and/or mindfulness?
• Social wellbeing – do you spend time with friends? (even virtually) Are you maintaining connections? Having good conversations?
• Spiritual health – do you spend time in nature? Set aside time for spiritual practices? Support a cause that is important to you?

If you find that some areas may be lacking, what can you do to begin to build in self-care? Let’s start with identifying some small actions to support your efforts. Create a list of what you would like to add or actions you want to take for the following areas: 

• Relaxation
• Health
• Connections
• Rejuvenation
• Comfort
• Expression

Here are some ideas to get you started:

• For relaxation: try a guided meditation, turn on a diffuser with your favorite calming essential oil, try an adult coloring book, sit/walk in nature.
• For health: get outdoors, walk/run, stay hydrated, plan healthy meals for the week.
• For connections: call/FaceTime/Zoom with friends, write a letter, volunteer, compliment a new friend.
• For rejuvenation: declutter your closet/phone/home, watch a sunrise or sunset, exercise.
• For comfort: wrap up in a blanket, read a good book, make a cup of tea, have your favorite comfort food.
• For expression: try journaling, listen to your favorite music (and dance), draw or paint or work on some other artistic project.

Now, take that list and decide what you will work on as a daily practice, or once a week, once a month, or yearly. Start with a daily practice by setting three self-care check-in times throughout the day. In the morning, how will you start the day? Mine is a 10 minute meditation. Mid-day check-in to recharge and reset. Mine is to be sure I am staying hydrated. And finally, at night, how do you end your day and prepare for tomorrow? For me, that is a gratitude check-in, what are the 3 things I am grateful for that day. You don’t have to do it all at once! You can take it one step further and create a vision board to keep your self-care goals front and center.

Whatever method or plan you choose, make it a habit and it will serve you well. 

You can download this resource, Simple Guide to Self Care

You will also find more self care lessons and a guide for your wellness journey in these books: Under a Full Moon and a Guiding Star and Beyond the Horizon – A Guide for Life’s Journey.

YOUR HEALTH MATTERS

We are all living busy lives and often forget to take care of our own nutritional needs. Eating a balanced diet is essential to provide your body with all the nutrients it needs, and will keep your body strong and give you enough energy to provide the best care for those you care for and yourself. Some of the effects of not eating a healthy, balanced diet include:

• Reduced energy and strength – Eating fewer calories (energy) and taking in less protein than your body needs can cause tiredness. Caring for someone can be exhausting so it is important you have enough energy to fuel you throughout the day.
• Weaker immune system – As the gut makes up an important part of the immune system, a poor nutritional intake may lead to a weaker immune system. A strong immune system is important for fighting illness as the last thing you need when caring for someone is to feel under the weather.
• Unplanned weight loss – You may go through periods when you have a poor appetite and don’t feel like eating as much, which can be triggered by lots of things. Whatever the reason, taking in fewer calories than the body needs can lead to unintended weight loss.
• Weight gain – Busy and demanding lifestyles can make it difficult for you to eat a healthy, balanced diet. When you need a quick energy fix it can be easy to reach for junk food and snacks, which are high in calories and low in nutrients. Whatever the reason, eating too many calories can lead to weight gain. Even if you are overweight, the body may still be lacking in certain nutrients that are important for health. 

So how do we make sure we are getting the nutrition we need to sustain us?

Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health. There’s a lot of advice out there on how to eat healthy, and if we’re being honest, it can sometimes feel like too much to think about. Especially when you’re hungry. Remember when you were a kid and eating was as simple as open, chew, and enjoy? Yes, those were simpler times. Now, knowing how to eat healthy doesn’t seem quite as straightforward. Between the diet fads, gourmet trends, and a rotating roster of superfoods, eating well has gotten complicated. It doesn’t have to be convoluted. What’s important is that you stick to the basics, which is easy to do as long as you do your research.

Drinking more water is an important, integral part of daily healthy living. It contributes to your overall health from top to bottom. And the good news, it’s easy to start and stay hydrated. Check out this link for more information on the importance of staying hydrated: hydrate-your-way-to-a-healthier-day  

If your health fails, it can overshadow everything else that’s going on in your life. From relatively minor health issues such as aches and pains, lethargy, and indigestion to major health problems that can threaten your existence, health can really affect happiness and stress levels. Making a commitment to biohacking your health with healthier habits can have a far-reaching payoff: you’ll feel better in everything you do. This is particularly important as it relates to stress. The stress that comes from poor health is significant because when you’re facing a health challenge, it affects so many areas of your life. Daily tasks become more challenging, health expenses can pile up, and your ability to earn a living can even be in jeopardy. And stress itself can exacerbate health issues from the common cold to more serious conditions and diseases, so it really does pay off to maintain healthy stress management habits not only to be able to manage the stress of poor health, but to help avoid it altogether by staying healthier longer.

Are you ready to activate a sustainable, balanced eating plan that helps you feel your best? Start by making small changes, focusing on whole foods, and enjoying the process of nourishing your body! 

Healthy Eating Guide

You are now on your way to a healthier, activated year!

Alaka’i Associates is here to be a resource and to guide you in your wellness journey. Reach out for a free 30 minute consultation so we can find the right path for you. Your health is your first wealth.