By Dr. Emily Kane
For Senior Voice 

Self-care for the holidays and beyond

 

December 1, 2023 | View PDF



A reader emailed me this question: I want to take better care of myself, but I’m having trouble committing. Any tips for creating a good routine?

Here was my reply. Thanks for sparking a good column topic!

Intention is key. That’s the best place to start. You said “routine,” which may sound less-than-exciting. But, honestly, excitement is overrated. In fact, our bodies respond very well to routine at all stages of life. And we feel so much better, and act more considerately, when applying consistent self-care. The basics include making healthier dietary choices, getting enough sleep, being well-hydrated (with mostly water), moving every day, and practicing forgiveness.

There are so many triggers that can throw you off balance. Some you can control, such as how much sugar you put into your mouth, and some you cannot, such as, let’s be honest, other people. Keeping your emotions on an even keel goes a long way toward maintaining composure and equilibrium. You’re less likely to get bent out of shape if you maintain your own inner calm, deep breathing and intent for harmony. Take breaks from your screens and devices. It can be incredibly healthy to set aside one day a week for traditional fasting (water only) and one day a week—maybe the same day—for “screen fasting.”

Managing stress is also critical. You can’t completely turn off stress, of course. It’s actually an inherent part of human survival, creativity and productivity. Stress motivates us to get things done, to take on difficult projects, or try to reach physical goals. Stress isn’t the enemy, but if you can’t take it in stride, it will wear away at your energy and self-confidence. Unmitigated stress has been shown to exacerbate (or even cause) obesity, type 2 diabetes, cardiovascular disease, neurodegenerative diseases, headaches, digestive problems, anxiety, depression, insomnia and OCD behaviors.

To maintain balance through self-care, you need to find effective ways to manage stress. Lifestyle choices are key to staying even, focused and calm throughout the day. Pick a mindfulness practice that appeals to you—that makes sense, too—and explore. This could be a daily yoga stretch, contemplative (not judgmental) journaling, or a breath practice that helps you slow down and focus for at least 10 minutes.

Finding balance in whatever way you take this to mean. There’s no one-size-fits-all healthy eating plan, but in general, we could all benefit from bending our diets more toward the keto and vegetarian ends of the scale.

That might seem like a contradiction, but it really can be done. One of the reasons the U.S. was so hard-hit by Covid-19 is sadly due to the prevalence of preventable “co-morbidities” such as obesity, cardiovascular disease and diabetes. Catastrophic environmental disturbances are one of many relatively new, and crushing, stressors that can throw us off balance, along with the constant bickering in the news and on social media.

I strongly recommend a prolonged easy exhale as the basis of a calming breath pattern. Some people like the “3-4-8” pattern in which you breathe in deeply to a count of 3, then hold your breath in gently for 4 counts, then exhale slowly over 8 counts. This exercise can be especially effective if you find a comfortable seat—cross-legged on a small cushion is great—and put your hands on your knees, keeping the arms extended.

Prolonging the exhale is associated with activating the parasympathetic (opposite of the fight or flight) nervous system. Prolonged exhales can significantly and quickly lower blood pressure, heart rate and pain perception.

Deep breathing has the potential to improve cognition, reduce stress, enhance attention span, and even improve sleep quality by reducing cortisol levels.

And speaking of sleep, life today is often overstimulating, so do your best to avoid additional stimulants such as caffeine, alcohol, and nicotine. Sorry to say, there really are no health reasons to indulge in any of these substances. You’ll read articles about caffeine helping you concentrate, but getting good sleep helps with concentration too. There’s information out there about how wine is neuro-and cardio-protective—but that’s not the alcohol. It’s the resveratrol in the grape skins. Better to get that from non-alcoholic supplements.

Regular physical whole-body movement is the cheapest method to reduce stress and control anxiety, according to the Anxiety and Depression Association of America (2020 study). Find what feels good—yoga, dance, swimming, rebounding, spinning, hiking, aerobics, tennis, pickleball, volleyball—and plug one into your schedule every day.

I recommend sketching out your next day as part of a bedtime routine. Make a note in your calendar about your food plan, your movement plan, including exactly what time of the day you will set aside for joyful physical activity, your meditation/yoga time (morning is ideal) and what time you plan to get to bed in order to get eight hours of sleep.

Emily Kane is a naturopathic doctor based in Juneau. Contact her online at http://www.dremilykane.com.

 
 

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