"Self-care is not self-indulgence, it is self-preservation." 

-- Audre Lorde

It’s June… halfway through 2024 already. How’s it been going lately with taking care of yourself? If you’re anything like I was, you most likely fell off the New Year’s Resolution train back in February or March and have been in varying states of trying to show up for yourself and your goals ever since. It’s not the most fun place to be, is it?

You’re exhausted, overwhelmed, tired and wired, can’t turn off and relax, but you feel like you’re not getting enough done or reaching any of your goals. Your adrenals are SCREAMING for some TLC.

You’re doing great. I promise, but, I think it’s time to take a step back and focus on the basics when it comes to your health.

Adrenal Insufficiency disorders are on the rise in the US and more and more people are suffering silently and just mowing through all the time when they should slow down and focus on healing.

Healing can and will start with 7 simple practices that can drastically improve your adrenal function and overall health.

Sleep

Go to bed earlier. It shouldn't be tomorrow when you finally go to sleep today. Make your room cool and dark, like REALLY dark. Get rid of clocks, tv's, phones and anything that has light or noise in your sleep environment because it will affect how deeply you'll sleep and will negatively impact your recovery. Get at least 7.5 hours of sleep every single night. If you get more than that, even better!

Exercise

Just move! Our bodies function better on the inside when we move regularly. Getting outside for a walk in the sunshine is a great place to start. And adding in 3-4 days of weightlifting will help you improve your metabolic rate, reduce your risk of bone degeneration, neurological decline and age related muscle wasting.

Practice Mindful Breathing

Being mindful of your breath and using the full power of your diaphragm is a powerful method of lowering stress and anxiety at the same time you’re retraining your breath to be your center of power. A great awareness is to pay attention to how much of your breathing is through your nose only and how much is happening through your mouth. Practicing nasal only breathing and things like box breathing can lower stress, anxiety and blood pressure and increase your feelings of wellbeing… for free!

Prioritize Micronutrients

Nourishing isn’t the same as eating. The majority of Americans today are overfed and under nourished because the general state of the quality of our food supply is getting worse and worse every day. Focus on creating a balanced plate at every meal with quality whole, real foods. My general rule is if it ran, swam or flew and you could pick it off a plant/ tree or dig it up out of the ground, eat it! If a dude in a white lab coat and hair net created it, steer clear! Mostly protein, a variety of vegetables and a small portion of healthy fat & complex carbs at every meal.

Practice Self- Compasion

Nothing will steal the joy and health from your life as fast as comparison, thinking you’re not good enough or worthy of what you desire or not listening to your body. Refocus on your self, your health and your wellbeing. I wrote a great post today about how mindset plays a role in your healing journey. Check it out here: https://www.instagram.com/p/C74OoYHRlx1/

Say NO to excessive commitments

Trying to be all the things to all the people isn’t helping you, it’s hurting you. No can and should be a complete sentence sometimes. When you’re presented with an opportunity/ social event/ extra project/ etc stop and think about it for a few minutes. If the answer isn’t a HELL YEAH!, it should be a NO.

Ask For Help

Therapy isn’t just for crazier people than you. A therapist can help you recognize and work through things that are affecting your nervous system you won’t see by yourself. If you didn’t already know this, your body keeps score and some of the symptoms you’re experiencing could be the manifestation of deep seeded emotional blocks, chronic stress and/ or unprocessed trauma spanning your life. 

It’s absolutely ok and normal to be stressed… sometimes. What is NOT ok is to feel like crap all the time as a result of it. Starting here at the basics and getting comfortable and consistent with each one is a great first step towards healing and the vibrant health you’re looking for.

Image by: Photo by Toa Heftiba on Unsplash