Lets talk self-care: body, mind and soul – Part 1

As we leave the beautiful summers behind and settle into more of a routine the one thing we all tend to overlook is self-care. With kids back to school and responsibilities of everyday life we are so good at prioritizing everyone and everything accept ourselves. Self-care, the most essential part of our well being not only takes a back seat, it at times does not even cross our mind.

What does self-care mean anyways? In my humble opinion, self-care is the realization that we are blessed with one body, mind and soul and it is our first and foremost responsibility to take care of all three. Our life as we know it only exists because of these three. In fact, we have tremendous power to make our experience of life on this earth much more meaningful and fulfilling simply by taking care of ourselves first. (I urge you to read one of my earlier and most liked posts on this topic here.)

Yes, I know, our society fails to teach us to value self-care. In fact, we are made to feel it is selfish and narcissistic. I get it. But its time to know better and do better. Its time to take charge and responsibility for our own well being.

Lets learn to care for ourselves as much as we care for others.

I feel this topic is so essential that I am going to divide in into three different categories body, mind and soul. I will do a separate post on each one each week. This way we all get a chance to read, absorb, observe and make necessary changes to our daily routine.

Part 1: Self-Care For Our bodies

First and foremost in this series is learning to appreciate and take care of our physical well being. A healthy body leads to a healthy mind; healthy spirit and one well lived life.

Here are 11 steps to ensure a happy and healthy body:

1. Physical Movement:

To stay happy, healthy and fit our bodies need to be moving. Our social conditioning has taught us to associate physical exercise to weight loss hence making it so result oriented. Lack of any substantial results can provide resistance and become disheartening.

Instead, we need to realize how good physical movement is for our well being. There is no need to set unattainable and unrealistic goals. Just put on the shoes and go outside for a 10 minutes brisk walk. Slowly make your way to 20 or 30 minutes. The fresh air along with elevated heart rate will do your body good. If that is not your style find what is. Join a gym, dance class, yoga, biking, or swimming. The options are endless. Find something that uplifts and excites you so you can stick with it.

P.S. While you engage in physical activity don’t forget to relax your mind by listening to your favourite music, pod cast, audible book or simply by focusing on happy thoughts.

2. Give Yourself a Physical Challenge:

With age our physical capabilities will slowly recede if we let them. On the contrary, if we  challenge ourselves to take baby steps every day to improve our physical fitness we can stay fit, energetic and healthy well into our senior years. No age is too old to set a new goal or give ourselves a new challenge. Our bodies will surprise us by meeting the challenge if we believe in our abilities and stay committed. 

I speak from personal experience.  Back in 2013 we had gone on a Mediterranean Cruise as a family.  At the time, I had let my chronic pain hold me back.  I had such little faith in my physical abilities that my older daughter slowly walked with me up 70 set of stairs in Florence. When we finally met rest of the family at the top everyone was cheering for me.  Last year on our trip to Tokyo,  my husband and I walked 13 km in one day then got up the next day for more sight seeing. This May we hiked the Tiger’s Nest.  It has all been a slow and steady change in mindset and continues commitment. Its an amazing feeling to know you are in better shape at 57 then you were at 50.  

P. S. Don’t let the societal and cultural beliefs about aging hold you back. Take up yoga practice, start running, learn dancing. You have one life, one body, live it up!!

3. Choose Healthy Foods:

The first and foremost reason of us eating is to provide our bodies with balanced and good nutrition. We need not go on a “diet” we need to wisely choose our diet. The impact of what we eat is so huge on our energy levels, health and wellbeing that in order to lead healthy lives we must learn to make healthy choices with each bite Here is a very informative article from The Heart and Stroke Foundation on the basics of healthy eating. 

P.S. A lot of us just can’t sacrifice the delectable sugars (including me) or the fried foods. The solution is to follow a 80-20 rule. Eat healthy 80% of the time and treat yourself to your favourites 20% of the time. This way we also eliminate the emotional guilt associated with pleasure eating. Surprisingly, as we learn to make healthier choices our taste buds also alter for the better. 

4. Eat Less:

With so much food available to us all the time we have leant to eat out of habit. As a society we have also laid down guidelines for specific times we must eat whether we are hungry or not. Let us become conscious of this fact and eat if and when we are hungry. Let’s learn to give our digestive system a little break every now and then. 

P.S. Yes, we all need to acknowledge that we tend to eat more then necessary. I am still trying to convince myself to fast once a week but it hasn’t worked yet.  I do like intermittent fasting though, its much easier to manage.

5. Get regular medical check-ups:

Awareness and early detection are the key to dealing with any changes or issues in our bodies. Modern medicine has come a long way but we have to take the initiative and schedule regular medical, dental and eye appointments. Our goal should not just be a long life but a long, healthy and independent life. 

P.S. Please do not procrastinate your life depends on it. 

6. Take a deep Breath:

We have all heard of this expression from someone or the other when we are stressed, hurt or anxious. Yet, we get so busy and caught up in all that we have to do that even the most necessary part of our being, our breath, suffers. We become accustomed to shallow, short breaths much like dogs and cats. Deep, conscious breathing provides the much needed oxygen to every cell in our body. In fact, taking a long breath can help us through any form of physical, or mental pain. It’s that powerful. 

P.S. Simply pausing in the middle of a busy day to focus on long, deep breaths is an easy way to let the body and mind know you care.  Lets learn to pay attention to our breath its our only lifeline. 

7. Get enough sleep:

Research is showing more and more the importance and impact of a good night’s sleep on our well-being.  Make it a priority. Don’t sacrifice your sleep over anything or anyone.   As we get older taking a power nap in the middle of the day and/or doing yoga nidra can provide the much needed recharge in the day. 

P.S. Taking a warm shower, massaging our feet, listening to soft music or simply focusing on our breath (meditation before bed) can help us get a deep, rejuvenating sleep. 

8. Drink Water: 

We all know the daily recommended intake, its the golden 8 X 8 rule.   8 glasses of 8 ounce (that  is 250 ml) glasses everyday. The question is do we do it.  I certainly thought I drank that amount  until I started to get cramps in the gym. Then I started filling a jug of what I needed to finish in a day and realized I wasn’t drinking as much as I thought I was.  Filling a container of what you need to finish in a day certainly helps.  Taking small sips through out the day can keep our bodies free of toxins, hydrated, energetic and fresh.  

P.S.  The glowing skin is just a bonus! 

9. Take Long showers:

This is a great way to treat our body. Longer showers can be a luxury when we are busy. The only way to fit them in is to schedule them and make them a priority at least couple of times a week. This time has to be allotted to self-care without fear of judgment or any type of guilt. 

P.S. Its important that we share with our loved ones the value of self-care so it is respected and honoured in our households.  Oh, and don’t forget to sing in the shower. 

10. Body massage:

Go for a professional massage on a regular bases. Let this be your treat. The benefits of a good body massage are many. Did I just see a sarcastic grin on your face because you are thinking who’s got time or resources for that? Well, my friend, a nice self foot rub every now and then or a head message once a week can easily be made part of the weekly routine. 

P.S. How about making it a routine with a companion? It will be two in one, quality time with someone you care about and some tender, loving care for your body. 

11. Treat Day:

We always seem to have an agenda and a full demanding schedule. Our bodies that are there for us every day in every way are taken for granted and simply dragged along.   Its okay once in a while to give ourselves permission to do nothing. Thats right!  Lets learn to tune in, appreciate and listen to our bodies.   Lets take a day off our agendas to relax and do nothing. This will charge and rejuvenate us!! 

P. S. Make this a conscious and acknowledged “time off for the body” day. Ask for help in the kitchen, cancel an appointment, say no to a commitment, sit with your favourite book, watch a  favourite movie, spend time with a loved one. Just be, everything else can wait!! 

Learning to appreciate the miracle

Our bodies are a true miracle and a real work of art.  Our failure to acknowledge and appreciate this miracle is our biggest tragedy and misfortune. As a result of our ignorance our bodies suffer from dis-ease caused by our own habits, behaviour and misuse. However, the good news is that its never too late. The sooner we understand, absorb and practice the art of self-care the better this magnificent life will be.  Next time you feel guilty about self-care, think again.

Its the only body you have!

With love,

Devinder 💖

P.P.S. They say its our responsibility as fellow humans to share what we learn. By writing these blog posts I am trying to fulfill my responsibility.  I am not by any means perfect at any of this but I am constantly trying to learn, grow and evolve.

As I try and grow it is my attempt to take along with me all those willing and ready.  I love what President Obama once said about growth and I will try and rephrase.  When we grow we don’t always move forward.  Sometimes we move sideways and sometimes even backwards.  

What is important is that we acknowledge when we fail, dust off and go again. When we go again we have to ensure we take our tribe along.  So my dear friends, lets do this together.  If you have found value in this post share it with your tribe. Together lets make this journey so incredible for one another that we leave a legacy to be proud of!! For when our daughters remember us, they remember us as women who uplifted each other with their actions.  

Here is Part 2 of this series. I hope you give it a read.