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40 Self Care Techniques To Rejuvenate And Restore Yourself

40 Self Care Techniques To Rejuvenate And Restore Yourself

Self care is an important thing that is often overlooked in modern society. Take some time out for you and experiment with these 40 techniques that will lead to rejuvenation and restoration.

  1. Schedule time for a divine self care ritual in the morning and evening. Rituals can include exercising, meditating, reading, writing, looking at your vision board, or saying affirmations.
  2. Hire a wellness coach. A wellness coach will help you bring out the best in yourself and will assist you in making sure that you are taking care of yourself, living according to your values, and being properly nourished in all areas of your life.
  3. Schedule and take 2-3 days off a week.
  4. Set aside 5-10 minutes of uninterrupted time to practice daily prayer and gratitude.
  5. Make time for lunch and meal breaks, including breakfast, lunch, and dinner. Turn technology off, don’t try and multi-task, just enjoy your meal.
  6. Declutter your home, office, and car. Get rid of anything that doesn’t make your life easier or more beautiful.
  7. Practice extreme self care weekly as a non-negotiable. Have a checklist with your favourite self care practices and tick them off as you complete them throughout the week.
  8. Make an appointment at the spa once a week to enjoy a spa treatment (facial, manicure, or pedicure).
  9. Have your hair blowdried at the salon once a month.
  10. Start work late from time to time.
  11. Finish work early from time to time.
  12. Keep a journal at the end of each day. Share your thoughts and feelings for the day. Write in your journal like you’re talking to your best friend—let everything out.
  13. Practice daily meditation and/or yoga.
  14. Prepare a delicious homemade lunch for yourself the night before.
  15. Schedule lunch out with a friend once a week.
  16. Have a Skype coffee date with a friend once a week.
  17. Take time out to design your life just the way you want it.
  18. Find an exercise that you thoroughly enjoy and do it several times a week.
  19. Surround yourself with other supportive and growing people.
  20. Say “no” to more things.
  21. Do one thing every week that scares you. Challenge and grow yourself—you’ll feel better as a person and your confidence will soar.
  22. Take time out every evening to reflect on the day—what worked, what didn’t work, what will you do differently tomorrow?
  23. Drink water every single day.
  24. Alkalize your diet by adding green juices and green vegetables to it.
  25. Turn off your computer and your phone every night by a certain time. No peeking!
  26. Sleep in a pitch black bedroom.
  27. Start your day with warm water and lemon.
  28. Create a list of activities that are fun and exciting. Commit to doing 2-3 every weekend.
  29. Schedule in your self care at the start of the week. Commit to your schedule.
  30. Schedule two-week or month-long holidays throughout the year, just because.
  31. Schedule days in your calendar month to do absolutely nothing.
  32. Allow a buffer time (30 minutes to 1 hour) in your schedule so you’re not rushing from one thing to another.
  33. Eliminate tasks that drain your energy (delegate or delete them).
  34. Don’t respond to emails right away, take your time on the emails that need a proper response. Think them through.
  35. Focus on achieving in all areas of your life, not just in your business or career. When was the last time you paid attention to fun, your health, romance with your partner, friends, or spiritual development?
  36. Take time out every evening to think about and plan the following day.
  37. Take yourself to the park to read an amazing book and enjoy some fresh air.
  38. Buy yourself something amazing after accomplishing something amazing.
  39. Keep a clean house—no dishes, clothes put away, clean living area, and so on. If need be, hire a cleaner.
  40. Catch up on things you have put on the back burner. These can include your taxes, going to the dentist, a check up with the doctor, and so on.

Featured photo credit: Viktor Hanacek via picjumbo.com

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12 Best Brain Foods that Improve Memory

12 Best Brain Foods that Improve Memory

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate:

15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

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B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

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It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and black tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here:

11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

Featured photo credit: Pexels via pexels.com

Reference

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