Wellness Wednesdays: Spotlight on Physical Self-Care

We've been doing it wrong.

Most of us talk about self-care as if it's a one-time event, something to check off a to-do list. This week's grocery shopping. Done. Drop the dog off at the groomer. Done. Squeeze in that massage you've been meaning to get. Done.

The trouble with this way of thinking is that self-care ends up becoming a chore in itself.

It becomes yet another thing in the F5 twister of things swirling in your brain every moment of every day. If you're lucky, you'll manage to fit it in somewhere and it might even feel good in the moment. Realistically, though, it's probably something that gets put on the back burner most days because it's just one more thing to worry about about and damn you're exhausted.

We've been going about it all wrong. Self-care isn't a one-time event. It's not a massage. It's not a bubble bath. It's not even that yoga class you swear you're gonna get to one of these days. Self-care is an ongoing practice that's woven seamlessly into your lifestyle and supports and sustains your overall well-being.

Did you know there are seven different areas of self-care? You probably have abundance in some areas and a deficit in others.

Let's kick off the journey with a spotlight on physical self-care.

Do things that feel good to your body.

Physical self-care is all about taking steps to ensure your body is healthy and functioning at its absolute best. It's about doing things throughout the day that feel good to your body. Physical self-care might includes activities like sleep and rest, movement and exercise, eating delicious foods that taste good and nurture your body, drinking plenty of water, and keeping up with regular health check-ups.

When you take care of your physical health, you're not just benefiting your body -- you're also boosting you emotional and mental well-being. Did you know that feeling good physically can reduce feelings of stress and overwhelm, improve your mood, and give you more energy throughout the day?

Make sleep a priority.

Are you burning the candle at both ends? Skimping on sleep can lead to overwhelm, burnout, and even health issues. Prioritizing sleep means you'll have more energy, better focus, and improved mood to tackle your busy days. Try to establish a calming bedtime routine and create a sleep-friendly environment to ensure you get the rest you need.

Start by setting a consistent bedtime and wake-up time, even on weekends, to regulate your body's internal clock. Create a calming pre-sleep routine, like reading a book or taking a warm bath, to signal to your body that it's time to wind down. Avoid screens and heavy meals before bed, and make your bedroom a sleep sanctuary with comfortable bedding and a cool, dark environment. By making these small adjustments, you can enjoy deeper, more restful sleep.

Eat foods that taste good and nourish your body.

Eating well doesn't have to be boring! Experiment with new recipes and cooking methods to keep meals exciting and flavorful. Pinterest recipes and at-home meal prep kits have made it easier than ever to discover delicious and healthy options that work for your lifestyle.

Mindful eating is a powerful way to tune into your body’s natural hunger and fullness signals.

By slowing down and savoring each bite, you can better recognize when you're truly hungry and when you're satisfied. Pay attention to the flavors, textures, and aromas of your food, and eat without distractions like TV or smartphones. This practice not only helps prevent overeating but also enhances your overall eating experience, making meals more enjoyable and nourishing for both your body and mind.

Stay hydrated.

Drinking enough water throughout the day is essential for staying hydrated and maintaining your overall health. Aim to drink at least eight 8-ounce glasses of water a day, which is about 2 liters or half a gallon. Start your morning with a glass of water to kickstart your body's hydration and keep a water bottle with you throughout the day, making it easy to sip while you're on the go.

When you're busy, it’s easy to forget to drink enough water, but dehydration can lead to headaches, fatigue, and a lack of focus that can add unnecessary stress to your day. Setting reminders on your phone can help if you tend to forget. Try to drink a glass of water before each meal, which can help you feel fuller and also aid in digestion. Incorporate water-rich foods like fruits and vegetables into your diet to boost your hydration even further. Good hydration not only enhances your energy levels and focus but also supports healthy skin and optimal bodily functions. Drinking more water throughout the day is really a game changer for your overall health and well-being.

Find joy in movement.

Exercise isn’t just about hitting the gym or going for a run—it’s about moving your body in a way that feels good to you and works with your lifestyle.

Adding more movement into your day can be easier than you think, and it doesn’t require a expensive equipment or a complete overhaul of your routine. Start by taking short breaks to stretch or walk around, especially if you sit for long periods of time. Take the stairs instead of the elevator, and consider parking farther away from your destination to get in some extra steps. Incorporate more movement into your social life by planning active outings with friends, like hiking, kayaking (one of my favorites!), or a dance class. Even simple changes, like standing while talking on the phone or doing a quick workout during TV commercials, can make a big difference.

What's up, doc?

Are you all caught up on your doctor visits and wellness exams? When was your last pap smear? How about a mammogram? Do you get an annual physical exam that includes routine bloodwork?

Regular pap smears, mammograms, and physicals are crucial for maintaining your health and catching potential issues early.

Mammograms are a vital component of women's health, playing a crucial role in the early detection of breast cancer. Mammograms can detect tumors before they are palpable, increasing the chances of successful treatment and survival. Detecting breast cancer in its early stages significantly improves treatment outcomes, with the five-year survival rate reaching nearly 99% for localized breast cancer (American Cancer Society). For women 40 and over, annual mammograms are recommended by healthcare professionals to screen for breast cancer, while younger women may need them less frequently based on individual risk factors.

Routine gynecological exams are aimed at detecting abnormalities in the cervix and reproductive organs. Pap smears screen for cervical cancer by detecting changes in cervical cells, allowing for early intervention and treatment. Cervical cancer is highly treatable when caught early, with a five-year survival rate of over 90%. Pelvic exams complement Pap smears by assessing the health of your reproductive organs and detecting issues such as infections, fibroids, or ovarian cysts.

Did you know that heart disease is the leading cause of death among women?

An annual physical exam, complete with bloodwork, is a cornerstone of preventive healthcare for women. Tests for cholesterol levels, blood sugar levels, and thyroid function are instrumental in identifying risk factors for conditions like heart disease, diabetes, and thyroid disorders.

If you've been putting off a visit to the doctor, make an appointment today. Rather than something to be dreaded, these exams can empower you to take control of your health and wellness, ensuring early detection and treatment of any potential concerns.

Who's up for a challenge?

Let's kickstart the our self-care journey with a commitment to incorporate one new physical self-care activity this week. It could be as easy as a morning walk, experimenting with a new recipe, scheduling that mammogram you're overdue for, or prioritizing your rest by turning off devices an hour before bedtime.

Share your ideas, experiences and progress in the comments. I'd love to hear the creative and clever ways you're sneaking physical self-care into your lifestyle!

If you're curious how you're doing in the self-care department, take my 5-Minute Self-Care Checkup for Busy Women!