Happy New Year! Have you set some intentions and goals yet for 2021? This is a great time of year to reset, recharge and reevaluate how well you are taking care of yourself. I will guide you through some ideas of ways to nourish yourself internally and externally. I will help you realize what self-care truly is, from sleep to food, movement to relaxing, mindfulness to mood. The goal is to help you feel healthier, more connected to yourself and the added bonus your skin will glow! This is where health and beauty unite.
First step is to assess your self-care situation. How do you feel? I will share with you some things that can help you start to be more mindful of the way you can start to take better care of yourself. It is not just lighting a candle and sitting in a bubble bath, this is a daily awareness. If you find that you cannot do all of them today, pick two of them and start small, then add another and another. Before you know it you will have reset new healthy habits. Self-care is not selfish, it is essential for you to be able to give your loved ones more of you, your boss better quality work, and of course you gift yourself with better health and beauty.
Hydration: Do you drink enough water? Take your weight in pounds, divide by two, this is the amount of ounces your body needs to run efficiently. This is the amount you should drink throughout the day. If you workout and sweat, then add another 10% to 20% more ounces. First thing when you wake up, drink 8 oz of room temperature or warm water, this helps to wake up the gut and body. Lack of water will weaken the way your body functions and sadly your skin will look dry and wrinkled.
Sleep: Do you get 7 to 9 hours of sleep each night? Research has shown that we need this much sleep for the body to rejuvenate and heal itself. Sleep helps your immune cells fight off viruses and illnesses. Sleep can help strengthen the heart, improve memory, boost mood and give you energy. When you lack sleep your body actually can cause the release of cortisol, a stress hormone that can trigger weight gain, weaken the heart and weaken your body’s ability to function. Not to mention, your skin will look dull, lifeless and you may even have dark circles or puffy under eyes.
Exercise: How often do you exercise? Research has shown that light to moderate exercise is best for your overall health. A walk, hike, yoga, pilates, weight training, bike ride and swimming are all good options. The other thing research has shown is it does not need to be a full hour, but shorter 15 to 20 minutes a day has many benefits. So if you lack time, perhaps snackable workouts are better for you. Go for a walk at lunch, take an online yoga or pilates class before you start your day or take a family hike on the weekend. Get moving!
Nutrition: Time to be more mindful of what you put in your mouth. Remember your body has to process what you put into it. Avoid: Fast food, preservatives, refined grains and sugar. Enjoy: Fruits and berries, whole grains, nuts and seeds, vegetables and legumes, eggs, wild fish and organic meats. For those struggling with acne, I recommend being careful with your milk products and soy and whey intake. Be mindful of alcohol intake, daily is too much, perhaps a glass of wine or beer once a week.
Breathe: Do you find yourself with jaw pain in the morning or perhaps you hold your breathing during the day? Begin each day with a breathing exercise to wake up the lungs and get blood flow going. Breathe in for 3 seconds, Hold for 3 seconds, then breathe out for 3 seconds. Repeat 5 to 8 times. Work up from 3 seconds to 6 or 9 seconds. While you are doing this set your intentions for the day. Do the same at bedtime, but at bedtime think about two things you were thankful for that day. If you find yourself feeling stressed during the day, stop and do this exercise. During your work day take a break, breath and that quick break will help recharge and reset the mind.
Meditation or Mindfulness: Embrace positivity. If you find yourself using words such as I can’t do this, think of things you can do. Turn negative words, into positive. When you are mindful you are more connected and more present in your life and the loved ones around you. In the morning, sit and set your intention for the day. When you eat, chew each bite and enjoy the flavor. When you are working focus on one task at a time, when you are done that task take a break before you move on to the next one. You will be more productive and make fewer mistakes. Take a walk outside, breathe in the fresh air, this is a great opportunity to also get in than snackable exercise. Maybe you have a hobby or you want to create something, just be in the moment of enjoying that. Meditate or pray to reflect on the positives and connect with your feelings and mind.
Healthy Skincare Routine: Take a selfie of yourself today; this will help you see how embracing a healthier lifestyle benefits your skin. Your skin tells us just how healthy you are internally. When it comes to topical skincare you need to be using ingredients that benefit the skin and do not weaken the epidermal layer. This layer protects you from your environment, toxins and UVA damage. You want skincare that feeds and supports your skin cell health, this is why I suggest Pharmaceutical Grade as this is designed to penetrate deeper into the skin. You also need to make sure your hydration levels are optimal to support the skin function. Keep the skincare routine simple, Cleanse, Treat, Hydrate and Protect. This is where a professional like me can help you pick products with ingredients specific to your unique skin needs.
Congratulations, you have made the first step by reading this. Are you ready to get started? If you need more daily support follow me on Instagram at skincarecorrectivesyyj. This will give you more information and daily tips. You can also reach out to me to help you get started and ways to implement goals for a Healthier You this year.