5 Self-Care Tips To Improve Your Diet
Did you know that having positive self-care can improve your diet? As a society, we often run ourselves ragged trying to keep up, thus compromising our self-care. We can often overwork ourselves, carry more stress than the healthy amount, and often don’t stop to think about how all these things can impact our diet and well being in a negative light.
So in honor of our 5-Day Whole Wellness Challenge, I will be sharing my top 5 self-care tips.
No. 1 Sleep
We all have those nights where we are tossing and turning and it seems nearly impossible to fall asleep. The majority of us are so busy that we can’t turn off our brains. We replay everything that occurred throughout the day - the to-do lists, stress, and worry. All these things can lead to sleep problems. The thing is, we can’t function properly throughout the day if we do not have adequate enough sleep. We can’t live our life to the fullest and tackle everything on our to-do list if we are feeling lethargic, run-down, and cranky all the time.
Not only does sleep problems influence our mood and behavior, but it also influences the way that we eat. Without sufficient sleep, our bodies tend to:
Consume excess calories, leading to weight gain. The hormone, ghrelin (feeling of hunger) gets produced more which stimulates your appetite.
Crave unhealthy foods.
Desire more late-night snacking.
Become more prone to fat storage and resist weight loss. Production of cortisol and epinephrine increases to maintain blood glucose levels which can lead to insulin resistance - a major player in the development of the metabolic disease.
Both sleep quantity and stages vary throughout life, based on age and development. Though it’s nearly impossible to say what the “perfect” amount of sleep is for any person, 7-8 hours seems to be a good place to start. For me, setting a regular sleep schedule - going to bed at the same time and getting up at the same time - with 7 hours of sleep - is perfect for me! Notice how you feel when you wake and ask yourself, “Do I feel rested and refreshed?”
If not, maybe try a few of these self-care tips that I have found to improve my quality of sleep:
Make your bedroom a relaxing sleep sanctuary. Decorate your room in a way that creates a calm and welcoming environment.
Make sure your room is dark. (i.e. purchase blackout curtains, turn off the TV, phone, and lights).
Room temperature that is not too hot but not too cold. Most studies show people sleep best at a room temperature of approx. 65F/18C.
White noise - Great for drowning out high pitch frequencies. Personally, I use a box fan!
Diffuse some essential oils that give off a calming scent, like lavender.
Unwind a few hours before bed.
Listen to guided sleep meditation or sound soothers.
Drink herbal tea before going to bed. Particularly teas that include chamomile, valerian, passionflower, lavender, skullcap, lemon balm, and hops.
Takeaway: If you find yourself having a bad night's rest every once in a while, then that is okay. Simply try to commit to at least 7-8 hours every night while doing your best to get to bed early and without any distractions before hitting the pillow. But if you chronically can’t sleep and you have tried all these things we have discussed thus far, it may be time to have a talk with your doctor about it. Just like having one random sleepless night, it’s okay to snack on a sugary-filled donut. Always make sure you’re conscious of your decisions and food choices that will help you to feel your best.
No. 2 Hydration
Did you know the body is made up of about 55-60% water? In an average adult, that equates to 10-13 gallons of water! Water is also involved in every process in the human body, which is pretty amazing! So if you are not drinking enough water, you may not be giving your body enough support to help our body regulate body temperature, fight fatigue, keep digestion moving optimally, cushion bones and joints, properly remove waste and toxins, and support supple skin.
So how much water should I intake? That depends on many factors, but to get started, here is a daily water consumption calculation that you can do.
Daily Water Consumption = Body weight (lbs) / 2
This represents the minimum number of ounces you should drink each day. Ex: A person weighing 150lbs should drink at least 75 ounces of water each day.
It is best to avoid diuretics such as coffee, soda, alcoholic beverages, caffeinated teas, and packaged fruit juices. But if you normally drink coffee every morning or go out on #tacotuesday and have a margarita, then add 12-16 ounces of water to your daily intake. So for example, here is a diuretics calculator that you can do.
Daily minimum water intake = (oz of diuretics x 1.5) + BODY WEIGHT (lbs) / 2
Now that math class is over, here are a few fun self-care tips that I have found to keep my lovely cells hydrated:
Infused waters (I love adding fresh fruit like strawberries, limes, berries, and herbs like mint and basil).
Purchase a cute water bottle.
DIY water tracker (you can purchase a cute water bottle that measures how much you’ve had or use rubber bands on your old bottle).
Fruit! Fruit is a great way to stay hydrated. Just be mindful of how much you are eating if you are watching your caloric intake or blood sugar levels.
Set a timer throughout the day for water breaks.
Electrolytes! I like popping a Nuun tablet in my water bottle if I am doing a sweaty gym sesh or adding a few shakes of unrefined sea salt or pink Himalayan sea salt to my water.
Takeaway: Try to aim for at least 8-12 cups of water per day but remember to increase the amount if you are more active throughout the day, drinking diuretics, or you are not eating enough water-containing foods. Also, urine knows best! So if you notice that the color of your urine is more of a dark yellow instead of a pale yellow/clear, then this may be a good indicator to up your water intake.
No. 3 Eat Well
This may seem like a given but eating a properly prepared, nutrient-dense, whole food diet provides the fuel and essential building blocks the body needs to maintain health and balance. If we are too busy to think about (or plan) our food, then it’s hard to care for ourselves by making good choices. When we make nutrition our #1 priority, then making better food decisions will be our default rather than out of convenience.
Here are a few self-care tips that I have found to promote eating well:
Each individual’s MACRO intake will vary based on activity levels, goals, digestive health, age, etc. So as a good starting point, try to aim to the following ranges and adjust as needed to fuel function, support metabolic flexibility, and ensure satiety:
Carb Range: around 40% | Fat Range: around 30% | Protein Range: around 30%
Eat a wide variety of vegetables. Focus on low-glycemic vegetables like leafy greens and as many colors as possible.
We talked about this earlier, but drink enough water each day.
Avoid hydrogenated oils and trans fat (ex. Margarine, canola oil, corn oil)
Spending time cooking or learning how to cook!
Eat slowly and chew your food thoroughly.
Use safe cookware and storage containers. (i.e. cast iron or stainless-steel pots and pans, glass or stainless-steel storage containers and bottles, parchment paper or beeswax wraps).
Eat locally. Eat foods that are sourced as close as possible to where you live. This supports local farmers, reduces emissions, and reduces the risk of contamination.
Eat foods in the season where you live.
Choose high-quality foods when possible. Ex. buy organic when purchasing a “Dirty Dozen” produce item, 100% grass-fed, grass-finished animals or pasture-raised poultry, and wild-caught.
Takeaway: Remember that one size never fits all when it comes to nutrition and eating well. Everyone has unique needs to feel and perform our best. Whatever journey you are on, allow yourself grace as you transition into eating well. That means how you transition into real food, adjusting your macro ratios to meet bio-individual needs, preparing foods properly, and eating mindfully.
No. 4 Movement
Being active and incorporating movement into your daily life often cascades down to healthy habits. So for example, if you go for a morning run, your body will produce endorphins which will put you in a better mood and give you the energy to cook a healthy meal.
Here are a few self-care tips that I have found to get my body moving:
Choose a form of movement that makes you feel good and that you enjoy doing. This could mean taking your fur babies out for a walk, morning stretches, or taking a pole dancing class with the girls.
Plan for sustainability over intensity. Being consistent is far more important than how intense you are when moving or working out.
Schedule movements/exercise throughout the day, utilizing reminders and triggers. (I love my Apple watch for this).
Use non-traditional seating options when working at a desk like lean chairs, exercise ball chairs or just stand.
Utilize an external cue as a trigger for movement. For example, every time a commercial comes on TV, stand up and do air squats.
Takeaway: Notice how you feel after your movement. Do you feel an increase in energy or a boost in your mood? Noticing the positive benefits experienced after movement can help to perpetuate these healthy habits.
No. 5 Unplug
Did you know that we spend on average about 3 hours daily on our phones? Eek! Think of all the other things we could do with that time. Granted, not everyone can completely unplug because part of my career, like many of you, is working on some type of electronic device. But there are times when we need to step away and set boundaries. For example, if you deal with body weight issues, scrolling through fit influencer pages on Instagram for hours may not be the best for your overall well-being.
So here are a few self-care tips on how unplugging can improve diet and well-being:
Gives you extra time to be with family/friends, learning something new, exercise, or more family meals/cooking from home.
Instead of comparing yourself to others and their pages, you can use it as a tool for inspiration on your next meal or a new workout routine.
Putting your phone away a few hours before bed helps you to unwind which sets you up for sleep success!
Instead of looking at social media first thing in the morning - journal, meditate, pray, or take time to enjoy a good cup of coffee!
Takeaway: Choose to live your life! What is happening in front of you is more important than what is happening on your phone. Savor and enjoy the moment you are in. Remember to set up your boundaries with what you are putting in your mind and spirit from social media and unplug.
Contribute
Really ask yourself this question. Based off of what we have discussed this far, what does that look like for you? Also, what was your favorite tip today? Share and comment below, I’d love to hear what you all think of these tips and more “how to” blog posts you’d like me to cover.
