We often tell ourselves that we’ll invest more time into self-care… And then we don’t. The desire for self-care is a gradual development but can be a hard habit to stick to. Sluggish starts to your day, dark circles under your eyes, and abnormal bouts of lacking enthusiasm can develop from a lack of self-care. Eventually, these indicators become more apparent, and so does your need to dedicate time to yourself.
But self-care doesn’t just happen upon a thought. You need to dedicate time and energy to looking after yourself and your body. It’s a commitment, and to initiate that habit, you first have to start it. We here at Beforeyouspeak are happy to divulge that a little self-care can go a long way, and it doesn’t take as much time as you think. So here's the downlow from our in-house Nutritionist on how to better take care of and dedicate time to you, your body, and your coffee.
THE 4 DIFFERENT TYPES OF SELF-CARE:
🏋️PHYSICAL – giving your body the attention it needs to function properly.
🤳SOCIAL – cultivating and maintaining the relationships that are an important part of your wellbeing.
🧘🏽♀️SPIRITUAL – you don't need to adopt a religion to take care of your spiritual well being! It may be anything that promotes a stronger feeling of purpose and connection with the world around you.
🧠EMOTIONAL – includes anything that will allow you to process and express your feelings while also recharging you.
10 WAYS TO WEAVE SELF-CARE INTO YOUR DAY OR WEEK FROM A NUTRITIONIST POV:
REDUCE SCREEN TIME AN HOUR BEFORE BEDTIME
Although it may be tempting to use your computer to study for that exam tomorrow or endlessly scroll through your social media before bed… Research has shown that these devices may interrupt sleep by suppressing melatonin levels, increasing attentiveness rather than sleepiness, directly affecting your sleep quality. I recommend you try and switch off your screens at least an hour before bedtime to help you unwind. Opt for a book, bath or meditation session instead of scrolling your social media.
WAKE UP AN HOUR EARLIER
Spend this hour doing something for yourself, whether it's lounging in the sun or watching the sunrise, listening to music, dry brushing, walking your dog, or simply breathing. It makes no difference what you do; just do something for yourself. Everyone else can wait a minute.
PLAN YOUR MEALS
You feel better when you eat more nutritious food. Spend some time on the weekend planning your food for the week ahead and preparing a few essentials in the kitchen. You'll be ready for whatever the week throws at you if you fill your fridge with nutrient-dense foods.
GET A HOUSE PLANT
According to studies, taking care of indoor plants may help in relaxing the mind and body, boost happiness, and inspire creativity. There is some evidence that indoor plants can improve the quality of the air in your home.
START YOUR DAY WITH A BYS COFFEE
If you're looking for a great way to start your day, look no further than BYS Coffee, which contains superfoods, vitamins, and minerals to support your natural energy levels and mental clarity without the crash or nasties. Don't walk, run!
END YOUR DAY WITH A BYS ADRENAL COFFEE
If you are someone who struggles to wind down, this is a sign you need to add Beforeyouspeak Adrenal Decaf into your nighttime routine. The dreamy blend contains decaffeinated beans with 9 restorative ingredients such as Ashwagandha, Magnesium, Valerian Root Extract to help promote relaxation.
PHONE A FRIEND OR LOVED ONE
Take time out of your day or once a week to phone a friend or a loved one and share your stresses, your good news, or just have a chat! You’ll be amazed at how much weight will be lifted off of your shoulders and refreshed you will feel. Just remember, you are not alone!
EMBRACE JOMO (THE JOY OF MISSING OUT)
When we feel stressed or overwhelmed, it is usually because we have too much on our plates! Knowing when and how to say no is one of the most important things you can do for yourself.
INCORPORATE A REST DAY
Working hard and working out might take up all of our time. But, more often than not, the magic comes when you do nothing. To prevent overtraining (yes, it exists!), schedule rest days or active recovery periods between challenging activities. To give your mind time to calm down and refocus, concentrate on slower activities like taking a walk or a yoga session.
MOVE YOUR BODY EVERY DAY
Exercise has been known to boost happy hormones such as serotonin and dopamine, so moving for 30 minutes every day will benefit your overall health. Even using the stairs at work counts as activity as well as self-care. The goal is to find something you enjoy and schedule it. Remember that every little bit helps, so make a regular commitment to exercising your body.
TAKE HOME MESSAGE
Self-care itself is the fundamental purpose of improving your quality of life. To do this, it needs to develop into a habit, and habits take time. However, every persons’ approach to self-care will be different. There will be different rituals or enjoyments, and you should prepare to allocate time to exploring these new rituals or enjoyments to find what is most suitable for you. Once you do, you can commit to your daily self-care in a way that is less of a chore, and more of a pleasure. Eventually, they’ll become second nature, and you’ll feel better for it! Try adopting a new self-care habit each week, and feel free to pull from any of the information above as it’s there to be used. These habits of self-care are life-changing, and will lead you to a better you! 💕
Written by: Brianna-lee Schiefelbein - BYS Nutritionist