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Tips for Self Care

February 7, 2019

The journey of SELF CARE 

 

SLEEP - First and foremost - Sleep is imperative to our wellbeing. Create a routine that is all yours. Maybe a bath. Maybe lavender oil on your pillow. Maybe a little lavender oil on your wrists, mixed with a base oil such as jojoba or almond oil. Valerian tea. or Pukka night time. 

Anxiety levels up... caffeine - crowd it out with herbal teas and water. Lots of! If you start to feel tired...LISTEN... you are tired, so sleep. Once you have got the sleep you need you will have the natural energy you need. 

You could also introduce Holy Basil and Ashwagandha - both great for Anxiety and adrenal over load. 

Magnesium spray. Most of us are deficient so add this to your bed time routine! 

Or you can get powder or pills of Magnesium to take. The spray is great though. 

 

Diet - I was very anaemic at the beginning of the year... FLORADIX - far kinder on our guts than those big iron pills and does the job. My blood tests proved it. Also lots of seeds! It builds it all up slowly so the body absorbs what it needs, when it needs. 

Bring lots of lemon into your diet... pop it into your water and drink at least 1.5 litres a day. 

Lots of healthy fats - olive oil, coconut oil, ghee, avocados, salmon, mackerel ....

Increase your vegetables. Colour on the plate. Like a rainbow. Raw and cooked. See what your body likes to eat more of... diversity! 

 

Wholegrains - Brown rice, Quinoa, bulgar wheat, millet.... 

 

Herbs and spices - turmeric, cayenne pepper, pepper, ginger, cardammon, fennel, cumin.... explore them all.

 

Pulses - big bean stews - you can put all the spices in these! 

 

Vegetable soups... FRESH is BEST! Real food. 

 

Crowd out the processed foods - get rid of the  packets and when you do treat yourself, make sure you recognise what you are eating. Always look at the ingredients. If you don’t recognise them, don’t buy it. Choose again.  

 

Go Gluten free for a month or so and if you re introduce it only eat fresh bread with ingredients you recognise - ie, water, wheat flour and salt. Sourdough is best. 

Avoid ‘fortified’. 

 

Dairy - only ORGANIC! Too many antibiotics and chemicals go into the food chain. Especially in dairy. And maybe eat less of dairy. We eat way to much of it so save the pennies by cutting back the amount consumed and then have some spare pennies to spend on organic. 

Same for MEAT. ORGANIC. Again we eat too much of it. Think quality not quantity. 

 

Organic is not only good for us but good for Mother Earth. We are giving her time to nourish and grow. Rather than stripping her of everything she provides and wondering why we have only man made products available. We do not want to eat chemicals we want to eat FOOD. Food is our medicine! 

 

To absorb all the nutrients we need good GUT HEALTH 

 

Consume kaffir, kimchi, kombucha, sauerkraut, olives, onions.... maybe supplement for a month just to give everything a little help. 

Probiotics and Probiotics - there are so, so many brands out there. Go for something organic and as natural as you can. Spend a bit more. The brand I highly recommend is very expensive BUT it does work and having tried rather a lot of things out I think you will save money investing in this straight out but it is of course your call! Google, Nue products. There is a very good skin food and pro and prebiotic. Maybe just budget for a month or if you are struggling with something physically or mentally then 3 -6 months. Glutamine powder is also really good for the gut. It is a non essential fatty acid but it becomes incredibly essential when the body is stressed or ill or very, very active. It is found in many systems of the body. It may help with gut function and therefore the immune system as much of the immune system is found in the gut. 

 

Foods that reduce inflammation 

 

Greens - leafy greens 

Seaweed

Iodine

Good fats - oily fish, avocados, walnuts, pumpkin seeds, sunflower seeds, coconut oil, olive oil… 

Turmeric 

Cumin 

Cayenne pepper 

Lemons 

Water 

Green tea 

Oolong tea 

Nettle tea

Chia seeds 

 

A good alkaline diet… you can get copies of alkaline and acidic foods on the internet. Take a look and find one that makes sense to you. 

 

 

Herbs and vitamins  to help with inflammation 

 

Omega 3’s 

Holy Basil 

Ashwagandha

Probiotic

Glutamine powder

Flaxseed

Turmeric with black pepper

Floradix - often anaemia comes with inflammation 

 

 

Remember if anything makes you feel really bad, CHANGE it. There is so much out there and we are all “bio individuals” so what works for me might not work for you! ( Thank you J Rosenthaul IIN) Be open to exploring different things and when you are unsure, tune into that gut feeling. You will know. 

 

Remember all dis -ease starts with inflammation and ‘all disease starts in the gut.’’ Hippocrates 

 

What causes this? 

Emotional stress 

Exhaustion

Stress from all directions 

Bad diet

Too much caffeine not enough sleep 

Processed foods not fresh food

SODA 

Alcohol 

SUGAR 

Dehydration - that means drink WATER not fizzy drinks or fizzy water. Still water only. 

Too much Acid in the diet 

Not enough loving in your life

Holding onto past hurts and resentment 

Carrying emotional baggage new and of old 

Lack of exercise 

Lack of fresh air! 

Not breathing properly. Shallow breaths rather than deep, long, nourishing inhalations and long flowing exhalations. 

 

 

 

Self love and self care 

Make sure that you create routines in your day that are for you and only you. Take out moments to breathe. To walk, to talk. TO practice Yoga or a discipline that suits you, to laugh, to nourish your body with something delicious. Sit and just ‘be’. If you find it boring or uncomfortable, sit for longer. Let emotions start to flow and move and ease their way out. 

 

Speak Kindly to yourself and to others. 

Forgive. Forgiveness is a huge part of your healing. Forgive and let go. Forgive yourself as well as others. 

 

You see it is a holistic way of healing.

 

I finish with an extract from “Course in Miracles made easy” by A Cohen 

“ The body is a representation of mind and emotions. It is more liquid than solid, and has astounding capacity to re-form itself into its natural healthy pattern. No limiting condition need be permanent. At any moment you can change your mind, which leads to transformed circumstances. Your body doesn’t cause your thoughts. It is a result of them. 

The right thinking mind regards pain and difficulty as a call for kindness and compassion.”

 

“I practice loving kindness.” Make this your daily Mantra 

Say it over and over and over again. :)