Once January comes around most people focus on their new year’s resolution and getting back on track after all the holiday festivities. Gaining weight during the holiday season is common due to the plethora of cookies, alcoholic drinks, side dishes, appetizers, etc. Most people can also slack on exercise and sleep during this time due to travel and parties. Knowing bathing suit season is around the corner, it is time to get serious about our goals. It really is not just about looking good in a bathing suit though. It is about feeling good about yourself overall. If we feel good mentally and physically, we can take on the world as our best self. It is best to start with simple ways to incorporate self-care. Especially if you have a busy schedule. Self-care is all about putting ourselves as priority so we will be the best version of ourselves for not only us but for those around us. Setting realistic steps that can be made into daily habits is important. Making something into a habit or routine sets us up for long-term success. Here are simple things that everyone can do that does not involve special equipment, devices, or memberships.
SLEEP:
- Wake up and go to bed at the same time every day.
- Wake up by 6 am. Waking up earlier gives you more time to exercise, meditate, and to achieve goals.
- Avoid electronic screens 30 minutes to one hour before bed. It stimulates your brain too much and suppresses your sleep hormone melatonin. When you wake up don’t look at your cell phone for the first 15 minutes.
- Be in bed by 10:00 pm. If you are used to going to bed later, each night go to bed 15 minutes earlier than the night before until you get to 10:00 pm. Getting less sleep increases your chances of craving carbs and sugar the next day as well as decreasing your mood.
- Set your cell phone on airplane mode while you sleep to minimize radiation exposure while your body is resting and repairing.
- After getting in bed talk with your partner or write a list of what you were grateful for that day.
NUTRITION:
- No eating after 7 pm, or for 3-4 hours before bedtime. This gives you time to digest your food, so your energy is not spent digesting while you are sleeping.
- Stay hydrated. Drink at least half your weight in pounds in ounces. Adding electrolytes or trace minerals is ideal.
- Drink lemon water every morning on an empty stomach to help with detox, weight loss, and getting things moving in your intestines.
- Have a high protein breakfast of at least 20 grams. This keeps you satiated during the day.
- Focus on eating real food from nature and not processed food in packages
- Aim for no more than 5 grams of sugar per serving.
- On back of package, divide Total Carb under Nutrition Facts by 5. You want the Fiber in grams to be close to that number.
MOVEMENT:
- Take a daily 30-minute walk in nature. It helps to reduce anxiety and improve mood.
- Set a movement timer. For example, set a 5- or 10-minute self-care break every two hours to stretch and move by doing squats, jumping jacks, going up and down stairs, or push-ups.
- Pick an exercise that you love. If you enjoy it, you will stick with it.
Remember that time will pass by regardless. Wouldn’t it be best to use that time wisely instead of looking back wishing you would have started? Just start with going to bed 15 minutes earlier, or drinking one extra cup of water, or 1 push up. Just start today and repeat with one other addition tomorrow. You can do it!
Cheers to a Healthy You!
Elizabeth Rohe BSN, RN, IFMCP