fit&HEALTHY Self-Care: Creating a New Normal! By Christina DeVoe, Sports, Recreation & Activities Director
O
ver the past few decades, there have been many events which have created “new normals” in our daily lives. We’ve witnessed tragedies, which have had great impacts on everything from national and international travel to simple gatherings with family members. This fall let’s challenge ourselves to create a NEW NORMAL of self-care for ourselves as we head into the holiday season.
SELF-CARE TIP 3: Nutrition Goals
• We can improve our gut health, hearts, muscles, and minds all through good nutrition. • Certain foods can even help with memory loss, inflammation, and energy loss. • We recommend trying foods such as fatty fish, blueberries, nuts, green leafy veggies, and brassicas. SELF- CARE TIP 1: Get Outside
• Richard Louv coined the term Nature Deficit Disorder. Evidence suggests we suffer from “Vitamin N disorders. Spending time in nature reduces stress and anxiety, ADHD, depression, and more. • By getting sunlight, we are getting Vitamin D which helps with Immunity. Sunlight energizes our T-cells which help us to fight infection. SELF-CARE TIP 2: Sleep
• It is important to have a nightly routine. By staying consistent, your body becomes aware of when it is time to shut down. • Calm your body and mind however you need to! This can be done through baths, white noise machines, meditation, limiting blue screens, or whatever else works for you. • Make sure you sleep with little distractions. Create an environment you can truly relax in. 16 | Fall 2021
• You can also improve nutrition by making a menu for the week. This will help you plan better and avoid impulse eating. SELF-CARE TIP 4: Fitness
• Exercise can help reduce stress and anxiety. • It is important to move for at least 30 minutes daily. This does not have to be intense and can just be a leisurely stroll or trying a fitness class. • Physical inactivity was labeled a global pandemic in 2012 and accounts for 11% of US healthcare expenditures. • Walking regularly lowers all-cause mortality in older adults. SELF-CARE TIP 5: Schedule it!
• Keep a schedule to help you stay on top of things. Make sure to reserve some time for yourself. This will help ensure you are engaged when spending time with others. Remember, it is okay to say no! • You can start by scheduling five minutes with yourself.
