It’s an intense world we live in, and while it’s difficult to predict what will happen tomorrow, there are a few things we can do to make today better. Going inward is a great place to start for improving our cognitive function, and mental and physical health. With a healthy mind and body, we can accomplish any task and tackle any goal! These are five simple practices you can use to boost your overall health and add experience greater fulfillment.
Dry Brushing: Dry brushing is a helpful self-care tool used to sluff away dead skin while also stimulating the lymphatic system. Benefits of dry brushing have included improved skin texture via exfoliation, a reduction in the appearance of cellulite, improved muscle tone and circulation, and improved immune function. Since our lymphatic system directly affects our immune function, dry brushing for a lymphatic massage can provide a joyful boost in energy levels and digestion, while reducing inflammation. To perform a lymphatic massage using a dry brush, create enough pressure to subtly stretch the skin and move in circular motions toward the heart. For example, work from the ankles to the groin, and the wrists toward the armpit. Meditation: Meditation is an important self-care tool because it’s an intentional act of being present. While our days are so fast-paced, and we are taught to multi-task for efficiency, this can cause stress on the mind making it difficult to focus. This difficulty focusing can lead to a restless mind which causes anxiety and make it challenging to fall sleep. Anxiety and lack of sleep are triggers for other health problems such as hormone imbalance, overeating and inflammation.Start by finding a quiet place where you know you won’t be distracted. Be sure everyone in your home knows not to disturb you. Next, turn off your devices or put them in another room. Find a comfortable sitting position or lay down on the floor or a yoga mat; it’s important to be comfortable but not so comfortable you fall asleep. Once you’ve found a comfortable position, close your eyes and begin focusing on your breathing. Pay attention to the sensations you feel as the air goes through your nose and out of you mouth. Breath slow and deep, letting air fill your belly (not your chest). Start tuning in to how each part of your body feels from the follicles of hair on your head to the bottom of your feet.
Many enjoy incorporating essential oils like soothing lavender or invigorating citrus to their meditation routine. Salt lamps create a warm and comforting glow that can be soothing during meditation, and while research is on the fence, some healthcare practitioners claim salt lamps can aid in balancing electromagnetic radiation caused by microwaves or laptop computers.
The purpose of your meditation is to bring you to a place of presence where you can eliminate outside distractions, and find a stillness and clarity of mind. Doing this regularly can help improve your mental health by decreasing stress or anxiety, and increasing focus and self-awareness. Think of meditation as a shower for your mental health. With a clean mind, you can be more peaceful, focused and creative.Unplug: Along the lines of meditation, unplugging from technology is important for your mental health, which impacts physical health. For those of us who are on computers and cell phones most of the day, we’re often victim to over-stimulation. Answering phones, responding to emails and texts, managing data, and browsing through social media is not just a lot for our minds to juggle, it can also be problematic for our psychological health.
Generations of social media users are finding normal interactions and interpersonal relationships difficult. Since so much of our communications is done digitally through texts, social media comments, email, messaging software and dating apps, the skills needed to interact with people in person is growing increasingly uncomfortable and foreign. Yet, human interaction is one of the top three things we need as beings. Additionally, the nature of a curated social media feed has been shown to cause poor self-image and depression for some.
But our self-confidence and relationship management aren’t the only sad symptom of technology over-stimulation. Eyestrain, retinal damage, attention deficit disorder, memory loss, and difficulty sleeping are common among people who are constantly plugged in. Devices like our computer, cell phone and television emit blue light, which interfere with our normal circadian rhythm, and can make it difficult to fall asleep. As mentioned earlier, lack of sleep can lead to stress and unhealthy habits tied to stress. Furthermore, studies have revealed that blue light can cause macular degeneration.
To combat this attack on our cognitive function and psychological health, invest time in unplugged activities like yoga, playing the guitar, or painting. Read a physical book and go for a walk outside. Play a board game with your family or take some time to cook a healthy meal from scratch. These are all activities that stimulate our brains in healthy ways and create balance for the heavy technology use required of many day jobs.DeclutterCleaning your environment is just as important cleaning your mind. It may not seem like it, but a messy closet, desk, or pantry causes visual clutter which is a subtle stressor. This is why minimalism has become so popular in recent years. Young adults were finding their endless options and multitasking lifestyles were adding unnecessary tasks and decisions to their daily routine. Having more “stuff” to choose from, find a place for and clean adding more work and than joy to our lives.
A good rule of thumb when decluttering your home or work space is to get rid of the stuff that doesn’t carry sentimental value or that you haven’t used in the last year. Make some extra cash selling unnecessary items online, or help out your community by donating items to shelters, the Salvation Army or Habitat for Humanity.
Once you’ve eliminated unnecessary items, and have cleaned and organized for maximum efficiency, you’ll find that decluttering will add time back to your day. Keep a record of how you feel before and after this exercise and see if you don’t notice that eliminating this subtle stressor doesn’t help with decision making and make you feel lighter.
JournalThere are so many benefits to journaling. Many therapists will recommend journaling as a way of managing anxiety or depression. By keeping a daily record of how we’re feeling or how we’re reacting to outside influences, we essentially “get it of our chest” in a healthy way without repressing emotions, acting out toward others, or self-sabotaging in unhealthy ways.
Journaling for physical health and goal setting is impactful as well. Nutritionists, dietitians, physical therapists and trainers often suggest keeping a journal to track what we’re eating and how we’re using our bodies. By keeping this record, we can look back and see what things made us feel better and what things set us back; this exercise has helped many loose weight, and discover nutrition deficiencies or food sensitivities.
Keeping a small notebook on hand is a go-to practice for many mentors and entrepreneurs who find ideas coming to mind at random. Writing down these spontaneous inspirations helps us keep a record for addressing later, which elevates the stress of focusing on what we’re doing now while also trying to not forget this brilliant new idea.These are just five basic practices for improving overall health, but there are many tactics we can deploy to make life less stressful and more fulfilling. In today’s fast-paced world, slowing down and enjoying the simple things can have the greatest impact on our health!