A Time for Self-Care

Johanna Skouras

 

Events in recent months have many people feeling ill at ease or even extremely stressed. Now more than ever, self-care is an important “Rx” to include in daily routines. As mind and body work together for maximum health, emotional self-care includes relaxation, physical activity, and nutrition.

The Center for Disease Control recommends people 65 and older get 150 minutes’ activity per week, including aerobics, strength, and balance exercises. Happily, this isn’t hard to do: just 30 minutes, 5x a week is ideal. It’s important to know your limitations, as overdoing it can cause soreness or even injury, potentially disrupting everyday tasks or routines.

Relaxation might be a leisurely walk, an hour of massage, listening to music, or a bit of yoga alone or with a group. If you equate recliner time as relaxing, keep in mind: sitting for prolonged periods is as detrimental as overexertion. Also, the more we balance activity with relaxation, the less our thoughts go to unsettling news reports or concerning weather forecasts.

Time outside, weather permitting, is important, too. Sun strengthens bones, and fresh air delivers oxygen to cells and increases blood flow to every part of the body. While this can also be achieved at the gym, being outside calls our senses into play. Hearing birds chirping or seeing buds beginning to emerge feeds our senses, vitality, and wellbeing.

Another important aspect of self-care — albeit tricky for many — is food. While its role is fueling the body, using food as a stress-reliever can lead to overeating and inactivity (who wants to take a walk when full, right!?). Being mindful can help prevent raiding the cookie jar or snacking to soothe feelings of anxiety even when we’re not hungry. As loneliness and boredom can lead to using food as a sedative, try calling a friend, visiting a neighbor, or spending a little time on a puzzle.

Remember that ’60s quote, “You Are What You Eat”? It’s true, and serves as a great reminder to consider your diet. Too bad the “D” word was ever associated with weight loss. Isn’t it better to think of our “diet” as simply our daily meals?

As most know, dieting for weight loss often fails due to feeling deprived, which tends to trigger cravings. Switch the drama. We only crave what we can’t have. Once you declare that nothing is forbidden, then you’re in control, not food.

The key is moderation and mindset. Rather than focusing on what you “can’t” have, or foods that don’t support good health and energy, focus on foods that do. This opens the door to better nutrition. Baby steps often win the day: try occasionally skipping red meat or fried foods in favor of fish, chicken, whole grains, and vegetables, fruit, and water. These foods help you fill up, not out.

While we can’t quiet or control things happening in our world today, mindfully tending to our small part in it can bring peace, calm, and wellbeing.

Quick Tips for Self-Care

• Focus on what you have going for you rather than what is going against you.

 

• Pause before reacting to a stressful situation. This allows you to mindfully consider your response. Being proactive is less stressful and healthier than damage control.

 

• While you cannot control the actions of others, you are responsible for yours.

 

• When you can’t change the system or another person, remember: you can change you.