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The 5-Step Guide to Self Care for Busy People

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The 5-Step Guide to Self Care for Busy People

Self care is necessary for our physical and mental health, yet often it’s the first thing we drop when we find ourselves stretched for time. Without adequate self care, we are less likely to be the best possible version of ourselves, and our relationships, work, and experience of the world suffers as a result. Although it might feel like the opposite, the times when we feel least able to pay attention to our self care are the times when we most need it.

If you’re feeling stretched for time, it can be difficult to know how to start fitting self care into your week. Here is the 5-step guide to self care for busy people:

1. Start with Your Needs First

Self care is conventionally portrayed as pampering yourself, however, what it’s really about is meeting your human needs. This could be a need for relaxation, a need for quiet, a need for connection, a need for stability, and much more. Before you engage in any kind of self care related activity, think to yourself: what needs do I want to meet here? What do I need most in my life right now?

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Not only will this help you truly care for yourself on a very fundamental level, but it will make your self care more efficient. Instead of engaging in random self care activities in an attempt to feel ‘better’, you can pinpoint exactly what it is you need right now and go straight to meeting that need.

2. Schedule It

“I don’t have enough time” is one of the most common reasons I hear from people who are struggling to engage in self care on a regular basis. The antidote is this belief is to make time. Perhaps this sounds easier said than done, but one certain way to create time for your self care is to schedule it. Find a gap in your calendar during the next week and schedule in an appointment called “self care time”. Then, most importantly, stick to it.

Be realistic with your scheduling: if all you can see is the odd 10-minute gap, use that. Depending on what your current needs are, your self care could simply involve closing your eyes and breathing deeply for a few minutes to relax.

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3. Prioritize

While we’re on the subject of time, let’s talk about priorities. When we feel like we don’t have time to do something important, it’s either because we’re not making time, or because our priorities are out of alignment with what we actually need. Everything we do with our time is a choice. It might feel like we ‘have’ to do certain things, but, in reality, we have complete control over how we spend our time.

You can fit self care into your schedule, no matter how busy you are, by deciding it is a priority. Whether this means making it the first thing you do each morning, forgoing TV or Facebook time, saying ‘no’ to certain commitments, or potentially displeasing others, you can fit self care into your weekly routine if you prioritize.

4. Be Assertive About Setting Your Boundaries

When you start deliberately taking time for yourself and saying ‘no’ to commitments and requests, you might experience resistance from people around you. This can be emotionally challenging, especially if you’re not used to saying ‘no’ or placing your preferences above other people’s. If you’re faced with this kind of resistance, you need to be assertive about your needs and boundaries.

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When you start setting down boundaries about what you are and aren’t willing to do, it can be hard to stand your ground in the face of push-back from those around you. Remember: you can take half an hour for yourself, and the world will still be there when you return. And when you do return, you’ll be in a much better, healthier position to deal with the world around you.

Self care is not a luxury. It’s not selfish and it’s not indulgent. Self care is absolutely necessary to your physical and mental health.

5. Focus on Little and Often

Like exercise, meditation, learning, and other beneficial activities, self care is far more effective when you engage with it little and often, as opposed to big chunks every now and again. Practising some kind of self care activity that takes 10-15 minutes a day is far more helpful than one that takes two hours once a month.

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As well as the simple deep breathing exercise I mentioned above, other quick self care practices include meditation, short yoga routines, journaling, dancing around the room to a track of your choice, leaving uplifting quotes around your home or office for when you’ll most need them, creating a set of affirmations, or finding a change of scene.

Self care doesn’t have to involve a lot of money, nor does it require a lot of time. If you’re struggling to fit self care into your routine, start small, prioritise, and listen to what you need.

More Self-Care Tips

Featured photo credit: Maria Shanina via unsplash.com

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More by this author

Hannah Braime

Hannah is a coach who believes the world is a richer place when we have the courage to be fully self-expressed.

7 Tips for Building New Habits The 5-Step Guide to Self Care for Busy People How to Enjoy Life In a Way That Most People Don’t The 5-minute Guide to Meditation: Anywhere, Anytime 5 Killer Online Journal Tools That Make Journaling Easier and More Fun

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Published on December 15, 2021

What Supplements Should I Take Daily To Stay Healthy?

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What Supplements Should I Take Daily To Stay Healthy?

Having quality nutrition every day is key to staying healthy and fit. Many people wonder if taking supplements is needed to supply their needs. The answer to this question lies in a lot of factors. Here’s the thing: there is no black and white approach when it comes to taking supplements, but if you’ve been wondering whether you need supplements or not, I will help clarify some of your concerns.

Sometimes, having too many options of supplements on the market can be overwhelming. If you’re still asking yourself what supplements to take, then keep reading.

What Supplements Should I Take?

When you reach for that bottle of vitamins or fish oil, for example, you wonder if any of these will work and if they are safe. Well, the main thing you should be asking yourself is if you need them in the first place. And the truth is, there are tons of supplements for different needs.

Our body requires all the necessary nutrients, like vitamins, minerals, protein, healthy fat, and fiber every day. The best source for these nutrients is real food. Nothing beats having a balanced lifestyle that includes quality whole foods. But the reality is that most people are not meeting the minimum requirements of certain nutrients, especially vitamins and minerals.

Even with fiber, people struggle to eat enough fruits, vegetables, and whole grains, for instance. That’s why you can see many symptoms like digestive issues and lack of energy.

Supplements come into the picture to help your body meet all the necessary nutrients. They also help avoid any deficiency. Supplements can even strengthen your body and enhance your metabolism. There are many benefits of taking supplements. The answer to whether you’ll need to take them depends on many other things.

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Should I Invest in Supplements?

Before I suggest a list of the types of supplements you should take, this is what you should bear in mind. Supplements are just an aid to a healthy eating lifestyle. In other words, you should always aim to eat healthier, vary your plate, and have enough whole foods in your diet. That is crucial to ensure that you are meeting at least the minimum nutrient requirements.

You shouldn’t invest in supplements to get your main nutrition. Always focus on quality foods before you supplement your diet. Now, supplements can reinforce what you’re lacking in your eating lifestyle. Because of that, I love to always have some sort of multivitamin complex.

In general, if you have a proper eating lifestyle, it’s not mandatory to invest in supplements. However, there are specific cases, for example, pregnant women, in which we recommend taking supplements. Always make sure that you check with your doctor or nutritionist before taking any form of supplement.

Why Do I Need Supplements? Which Ones Are Important?

Below are the most common reasons why you may need to take supplements and which ones you should try.

1. Restricting Eating Lifestyles

As a nutritionist, I rarely recommend anyone going through a restrictive diet. In fact, I discourage it altogether. The best thing is that you embrace a balanced eating lifestyle since this is the way to ensure you stay at a healthy weight and have a good metabolism. That’s the reason why I don’t like removing entire food groups from people’s diets.

However, I also understand diverse eating lifestyles. For example, there is a vast majority of people that are actively changing to a vegan lifestyle. If you’re a raw vegan or strictly plant-based, you may need to supplement certain vitamins. Because animal foods like dairy, certain meats, and poultry have essential vitamins and minerals like B12, iron, and folic acid, then you may have less intake of these in plant-based foods. There is much debate in this area related to plant-based diets, but basically, experts recommend taking supplements.

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As I said about restrictive diets, eliminating entire food groups can cause you to suffer certain problems like lack of energy, constipation, less muscle, and lower brain function.[1] Before you try any type of diet out there, make sure you have a better relationship with food and check with a health professional. Overall, a good multivitamin complex should be good enough to supply all your needs. Go for the ones that provide vitamin B complex and minerals like iron, folic acid, calcium, magnesium, and zinc.

2. Reinforcing Nutrient Intake

It’s true that eating the right foods is essential for your body. Apart from that, certain processed foods, like dairy, cereals, and others are fortified with certain vitamins and minerals. Take advantage of these types of healthy foods as well.

If you feel like you could lack a certain nutrient, then taking multivitamins is a good option. Not only because it will help you meet your goals, but it will also ensure that your body has more energy and better performance. Therefore, there is nothing wrong with taking a supplement to reinforce your healthy eating lifestyle. Apart from multivitamins, you could also take fiber supplements in case you struggle with digestive issues or you feel like you’re not eating enough plant-based foods.

3. Special Conditions

There are certain cases or stages in life when you may need to take supplements. For instance, pregnant women require higher amounts of certain vitamins and minerals, like iron and folic acid.[2] Elderly people should also consume some supplements since their body absorbs less nutrients compared to younger people.[3] That’s why certain protein drinks, multivitamins, and omega-3 are prescribed to this age group. Also, people who have certain chronic health problems or underwent surgery may need supplements.

Women going through menopause are also often required to take supplements.[4] If you belong to this age group, you may need to talk to your doctor about supplements to balance off your hormone levels. Remember that not all supplements are made equally, and some ingredients may have side effects. This is especially true if you’re on prescriptions. Always check first.

4. Fitness Goals

Who doesn’t want to boost their fitness results? People that train at the gym often ask if they need to have protein supplements. It all goes down to the basics: eat healthily and put that as a priority. However, you can also take supplements based on your goals.

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Whether you want to burn some fat, build muscle, or are an athlete, supplements can reinforce and speed up your results. But here’s the thing: you should always do it the right way and not rely only on supplements for fitness results. Everything goes hand in hand, and it’s a matter of balance and moderation.

Now, here are some supplements you can take to improve your muscle performance, growth, and fat burn:[5]

  • Whey protein
  • L-glutamine
  • Branch chain amino acids
  • Multi-vitamin complex and fish oil
  • MCT oil

These supplements, coupled with a good diet, help provide steady muscle development, shed fat, and keep a healthy metabolism for better results. You have to be active to see their benefits, though. This will ensure your body is using up the nutrients effectively and not stored as fat.

There are some other great supplements made to boost energy levels and increase muscle efficiency. Here are some examples:[6]

  • Guaraná
  • Gingko biloba
  • Ginseng
  • Creatine
  • Citrulline

These are natural energy boosters. Caffeine also does a good job when it comes to improving your energy levels. These supplements should be a compliment to a healthy diet, or if you struggle with low energy performance when working out.

Speaking of energy, sometimes, simple lifestyle habits like sleeping better can make a huge difference in how you feel. So, make sure you are also working on these other areas of your life and not relying exclusively on supplements.

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5. Beauty and Self-Care

You can also find supplements for personal care. Some help to enhance your skin health, others are for hair and nails growth.

For example, collagen and multivitamins are commonly used for beauty and skincare. Because collagen is our skin’s main protein, we need to ensure our body has enough to stay glowing and healthy. Collagen also has powerful effects on skin beauty and anti-aging. You can easily add this protein to your drinks and foods to enhance your own skin’s collagen.[7]

If you didn’t know, adding collagen to your regimen after you’re 25 can help slow down the effects of aging. At that age, our skin produces less collagen, and we lose skin elasticity. Therefore, it’s a nice addition to your supplements and skincare routine.

Final Thoughts

You should always aim to have a healthy eating regimen before thinking about what supplements you need. Second, assess what are your lifestyle and health goals. Also, determine if your health and/or fitness condition requires you to add supplements.

Remember that your objective is to get enough protein, fiber, vitamins, and minerals. If your diet lacks any of these, look for an assessment on how to get these nutrients.

More Tips on Taking Supplements

Featured photo credit: Mika Baumeister via unsplash.com

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Reference

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