Practice Self Care

How to Practice Self Care In Your Busy Life

Healthy Living, Lifestyle, longevity

How to practice self-care in your busy life is a guest post by Brad Krause. Brad left the corporate world to help promote the simple notion of self-care through his writing and consulting. In this article below Brad covers the mental health benefits of self-care, using basic but overlooked practices. Let us know in the comments what you think of this article and if you would like to hear more from Brad, you can find him at his blog here.

Over to Brad Krause!

Simple Ways to Practice Self-Care in Your Busy Life

Busy people don’t have time for themselves. They’re dedicated to their careers, passion projects, families, volunteer work, partner’s dreams, friends’ problems, neighborhood functions, professional organizations, and children’s schools. When you’re a busy person, there’s just no time for you because your time is being used up in so many other ways. This is how you’ve functioned for years…until you finally get burned out. This is when you need to practice self-care and focus on you. It is possible to take care of yourself when you lead a busy life, and here’s how.

Go on a lunch break.

Many busy people work through lunch either because they have too many things on their plate (except food), they’re overly devoted to their jobs, or they think everything will fall apart without them. Don’t be this person. Take a break, even if it’s only for 30 minutes. You need to eat, and your brain needs a mental break. Your creative thinking suffers if you don’t. You might even need a social conversation with coworkers to make your job feel a little more fun. The work will still be there when you get back to your desk, and you’ll probably be more effective at your job after that break.

Don’t bring work home.

Unless you work from home, you should never take work home. Home is your sanctuary and safe space. It’s not an extension of your office. If you do work from home, keep your bedroom off limits for work-related activities. Not only will working from the bedroom make it harder to focus on work, but you’ll also have trouble falling asleep because the stress from work carries over into your place of slumber.

Sleep in.

If you’re not already sleeping at least seven hours a night, you’re probably sleep-deprived. It might seem impossible to sleep earlier because by the time you’re done with dinner and dishes, it feels like you barely have any night left. You can change that by sleeping in later. Make Sunday meal prep day so you have grab-and-go breakfast and dinner ready to reheat during the weekday. Get your morning routine done at night. Exercise after work and take a shower at night to save yourself an hour each morning. Set out your clothes and pack your work bag before bed. When morning comes, getting ready will be a fast and easy process. To improve the quality and quantity of Sleep try these Foods for A Good Nights Sleep.

Eat a variety of food.

Self-care means feeding your body healthy food, but it also means letting yourself live a little. You’ll get bored eating the same foods every day, so treat yourself with a variety of healthy foods and an occasional cheat meal. Healthy eating will make you feel better overall, but monotonous eating can be hard to stick to. Change up the menu to prevent boredom with your diet choices and to increase the likelihood of maintaining healthy habits. If you can’t come up with new ideas to cook every day, subscribe to a blog that gives you new, healthy recipes to follow every day.

Practice stress management techniques.

De-stressing looks different for everyone. It could be meditation, exercise, going out into nature, playing with dogs, coloring, or a Zen garden for your desk. It’s whatever relaxes and calms you. Find your Zen and tap into it anytime you feel stress coming on.

Say no to negativity.

Whether it’s at work or in your personal life, don’t let negativity permeate your life. That means saying no to anything that doesn’t serve you or make you happy. That means removing negative influences from your life. That means cutting off ties with people that cause you pain. That means setting boundaries at work.

You don’t need to spend hours each day or even a full day each week to practice self-care. It can happen in the little things that you might overlook—the things that take minimal effort while making a big difference. As you continue to practice these things, you might actually graduate to giving yourself a real break.  

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Jerry Seinfeld Experiment: Don’t break the chain. Post #93

Sleep Foods

Foods for A Good Nights Sleep.

Healthy Living, Healthy Recipes, longevity

Are there any foods that help you get a good nights sleep? I am sure you have heard about putting that phone away, the blue light blockers and keeping your bedroom dark and colder. And all of those are great ideas to make your home a great ZZZ zone. That also requires a whole entire post by itself. Remind me in comments or email to do that another time. Today I wanted to teach you about how you can optimize your nutrition to get some good night’s sleep, those precious ZZZZs so you wake up energetic and recharged to take on your work day.

What has food got to do with A Good Nights Sleep?

I am sure I do not have to tell you that the foods we eat have an effect on our health – energy levels. body fat, muscle growth, aches and pains and brain and nervous system. The brain is highly affected, for better or for worse, by nutrition. Some foods help boost your brain activity and energy level, while others help you get a restful night’s sleep. This study also shows a correlation between late night snacking or eating a late dinner on the quality of sleep. The study demonstrated that later you have your dinner, longer it will take you to get to a restful sleep.

I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.

What is in the food that could help with sleep?

Tryptophan is the amino acid that the body uses to make serotonin. Serotonin is the neurotransmitter that slows and calms down the brain. Tryptophan is used by your body to make melatonin, which helps you sleep restfully, in addition to Vit B6, and other important compounds required for the body to function optimally. This study shows the effects of improving sleep quality in middle aged subjects upon consuming tryptophan fortified cereal for breakfast and dinner. It also helped improve the moods of the subjects and counteracted depression and anxiety.

How to sleep better and wake up energized?

At the end of the day, focus on eating foods with high levels of tryptophan and healthy and low in sugar and carbohydrates, so that they will help calm your brain. For a restful night’s sleep, shoot for an early evening meal and a before-bed snack comprised of more calming foods.

Here is a list of some snooze foods to store in your kitchen for when you need to wind down at night:

  • Beans
  • Hummus
  • Lentils
  • Whole Grains
  • Hazelnuts
  • Peanuts 
  • Eggs
  • Sesame Seeds
  • Sunflower Seeds

Lighter meals at night are more likely to give you a restful night’s sleep. Eating your dinner earlier, at least 2-3 hours before your sleeping time helps as well. And I know this is the hardest for me. I usually like to have a late dinner, and I skip breakfasts too. But I also know that I am a Night Owl. Comment below and let me know if you are never hungry for breakfast and want late dinner?

High-fat meals and large servings prolong the work your digestive system needs to do, and all the gas production and rumblings may keep you awake! If you must, it is OK to have a small before-bed snack, if needed. These Curry Roasted Chickpeas, Olives, and Roasted Cashews and Almonds or fruits are perfect choices for a light and healthy night time snack if you eat early dinner.

Are there any supplements that help with a good night’s sleep?

If you must take supplements for helping you sleep better a magnesium supplement or Melatonin are good natural choices. Have more time on hands, then a Epsom Salt Bath is a better way to get your magnesium, than a magnesium supplement.

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And random joke of the day!

I am so good at sleeping that I can do it with my eyes closed.

~Author Unknown

Jerry Seinfeld Experiment: Don’t break the chain. Post #50.