Are You Doing Self-Care All Wrong?

When you think of the phrase “self-care,” what immediately comes to mind? Maybe a candle lit bath, a sweet treat, a relaxing massage.
For some people, these are definitely ways to feel good, calm and cared for. However, that’s not all self-care is. Over the last few years, self-care has become a three billion dollar industry, and that really muddies the water. It’s crucial that you’re able to separate between the things that you need (not the things you’re told you need), and the things that you want, so you can find out what self-care means for you. Today, let’s take a look at that process!
(And trust us, you are more than worth the effort.)

What Is Self-Care

According to The University of Buffalo’s School of Social Work, self-care “refers to activities and practices that we can engage in on a regular basis to reduce stress and maintain and enhance our short- and longer-term health and well-being.” So… bath bombs and massages… that can be a part of it! But look a little deeper; what is it that you need in order to be and stay well?

It’s All About You

Realistically, figuring out what you need can be hard. Self-care, itself, can be hard. And it’s not always pretty. Sometimes it’s taking the time out of your busy schedule to eat something healthy that makes your body feel good. Sometimes it’s making that doctor’s appointment you’re a little scared to make. Sometimes it’s saying no to a night out, even if it makes you feel guilty, because you’ve been tired lately and know you need the rest.
Self-care is advocacy. It’s taking the reins of your own physical, mental, emotional and spiritual health —whatever that means to you—and if you don’t know what that means for you, self-care is making sure you take the time to figure that out.

How To Get Started

If you’re someone who doesn’t even know where to start, don’t worry. For the next few days, go throughout your daily life. Keep in a journal or notebook all the prominent things you do, think and feel during the day. Really think about your life and the role you play in it.
Then, begin to make a list. Put two or three things (don’t overwhelm yourself!) that greatly impact how you feel and function (whether you’re currently honoring those things or not), and one by one, begin making small changes. For instance, if you find that you’re tired all the time, and that it’s really impeding on your life, add that to the list. Think of a few ways that you could make room for quality sleep, the things you will have to make peace with sacrificing and also the gains you will make with each day. Maybe you’ll have to do some research; maybe you’ll need to consult a professional.
The journey will be different for each person. The crucial thing is that you follow it through until you find methods and strategies that work for you.
Because you are important and you deserve to be happy.

What’s the Deal with Vertigo?

As much as 35 percent of American adults over the age of 40 have experienced a vestibular disorder—and the biggest offender? Vertigo. For those who’ve experienced it, or currently are experiencing it, vertigo can greatly impact daily life, making a sufferer sick, tired and unable to go through their day. How do you deal with it? How can you get your life back? Let’s take a look. 
 

What is Vertigo?

Those experiencing vertigo feel a sensation of being off balance, like they’re spinning or being pulled in one direction. It can cause nausea, headache, vomiting, sweating and a ringing in the ears or abnormal eye movement. For some, vertigo seems to simply go away with time. For others, it is a reoccurring problem that reappears with little warning and makes everyday tasks difficult.

Why Does it Happen?

A commonly cited cause of vertigo is inner ear issues—often due to buildup or infection—which can compromise the body’s ability to find balance. In our experience, patients who suffer from vertigo are often found to have subluxations, misalignments, in the C1 region at the base of the skull. The C1 affects blood supply, the pituitary gland, scalp, bones of the face, brain, nervous system, and unsurprisingly, middle and inner ear.
This misalignment can interfere with sensory information to the cerebellum part of the brain, which coordinates voluntary movements like balance, posture and coordination—it can also cause dizziness, the commonly seen symptom of vertigo. This subluxation could be the result of a number of things, from prior head/neck trauma to minor traumas such as improper posture or poor sleep positioning.

How Can You Get Help?

Our best recommendation is to be seen for a full evaluation by a chiropractic physician, who will likely prescribe regular chiropractic adjustments to remove subluxations from the spine. Studies show that spinal manipulation can have many positive effects on vertigo symptoms—improved balance, reduction in dizziness and for some, even complete remission. Additionally, by addressing the subluxation in the C1 region of the spine, potential disruptions between the brain and spinal nerves are eliminated, allowing the body to heal as it was meant to.

How to Take Meaningful Breaks from Your Phone

For those of us who clearly remember a time before smartphones, it’s easy to see how this technology has changed us and our relationships. 
 
In the morning, instead of quietly waking and adjusting to the light of day, so many of us grab our phone and check our alerts—before we even set our feet on the ground. During coffee or meals with loved ones, we incessantly check our devices—only half listening to the conversation. When hiking through a beautiful landscape or witnessing a life-changing event, we’re peering through our screens to get the best shot for Instagram. And that’s just a snippet of how our lives have changed.

5 Ways to Take Breaks

While this technology is certainly here to stay, it doesn’t mean it has to take over the world around us. You are in control of your day, your relationships and your habits; so harness that willpower and use these ideas to tune out the noise and enjoy the life in front of you.

1. Whenever you get home, leave your phone in your bag or drop it in a basket by the door. If you’re worried about missing an important call or an emergency—think about getting a landline or digital home phone. If you have kids, having a home phone isn’t a bad idea.

Tip: If you have a smartphone, set up an auto-text reply to go out to people who call or text, asking them to reach you at your home phone.

2. Put your phone in the backseat (the trunk is even better) when you’re driving. Not only does the phone distract you, but you’re missing out on some great downtime to listen to music, think or just take in your surroundings.

Tip: Auto-text replies come in handy here, too. Set up a reply alerting people you are driving and will get back to them shortly.

3. Set designated “shut-down” times. Before dinner, have everyone drop their phone into a basket or leave them in their rooms. When you head outdoors for some quality family time, don’t bring them along. We did survive in a time before cellphones!

Tip: If you make this a regular thing—it’ll become easier for your family to break the habit of using phones during family time. And hopefully it’ll carry-over to the next generation!

4. Leave your phone in the car when you’re meeting a friend. If you’re concerned that someone at home may need you, let your family know where you’ll be. If it’s truly important, they can call the place of business to get ahold of you (that’s how we did it in the old days!).

Tip: Ask your friend if you can both go “phone-free” for your coffee or lunch date and enjoy some genuine, uninterrupted conversation.

5. Too hard to leave the phone behind completely? Set it to airplane mode or turn off all your notifications. Then pick times you can check your phone—perhaps every two hours or at 42 minutes after every hour. Find what works for you.

Tip: See if your smartphone has a feature to set “quiet hours.” On most Apple devices, this feature is called “Do Not Disturb,” which only allows calls from specific people to come through. You can also set it to ring if a number has called twice in less than three minutes.

10 Natural Tips for Winter Skin Care

Cold days have arrived. Before your skin has a chance to feel the effects of the cold, dryness and wind, bolster your skin care routine with these natural tips that will keep it feeling invigorated, fresh and soft. 
 
Stay hydrated. By keeping your body hydrated, your skin will naturally follow suit. If you have a hard time remembering to sip your H2O, learn to make a habit out of it by setting a reminder in your phone or even try something silly—like taking a sip every time you glance at the digital clock and the last digit is an odd-number.

Swap your moisturizer. Use a rich, oil-based moisturizer during the winter months. This will help seal water in your skin and will keep it more moisturized than water-based face lotions. As always, choose organic and know your ingredients!

Hydrate with a humidifier. Winter naturally brings low humidity, but your furnace can decrease humidity as well. Invest in a good humidifier, or several to place throughout your house to keep moisture in your home.

Munch on veggies. Cucumbers and celery naturally contain a lot of water—which makes them a perfect snack when you’re trying to keep yourself and your skin hydrated. Orange and yellow veggies, like sweet potatoes, carrots, red peppers and pumpkin, are great for your skin due to the antioxidant, beta-carotene. And to boost your consumption of vitamins A, B and E, as well as your iron and omega-3s, add some spinach and other dark leafy greens to your plate.

Get your omega-3 fats. According to Dr. Mercola, if the tops of your hands aren’t soft and smooth, this may indicate you are deficient in omega-3 fats. Find these essential fatty acids in salmon, olive oil and walnuts; be sure to choose organic and stick with wild-caught Alaskan salmon.

Avoid chemical-filled soaps. Not only is your skin your largest organ but it’s highly permeable—meaning that what you put on your skin is likely going into your body and bloodstream. Plus, antibacterial soaps, skin care products containing alcohol and fragrance-filled soaps strip your skin of natural oils. Choose natural, organic soaps and avoid fragrances, instead choose essential oils.

Turn down the heat. It feels great to slip into a tub of hot water in the winter, but some of us have the habit of overdoing it a bit with the temperature of our H2O. The heat of the water mixed with your soap depletes the natural oils on your skin, which will cause it to dry out faster. If you get out of the shower and your skin is red and itchy, this is a sign that the water is drying out your skin.

Dab on some coconut oil. Virgin organic coconut oil serves as a highly effective product for skin care. Coconut oil fights free radical damage, possibly due to its high levels of ferulic and p-coumaric acid, and its natural antioxidant properties keep your skin looking youthful.

Sip pomegranate juice. This bright red fruit is packed with polyphenol antioxidants which not only fight free radicals but studies have shown that they may prevent cell aging. 

Gently exfoliate. As the body ages, its natural ability to regenerate new layers of skin slows down. Gentle exfoliation will slough off old skin cells and reveal fresh, glowing skin.