How are Your Self-Care Resolutions Progressing?

As February unfolds, it’s time to reflect on the January reset.  Have you maintained the momentum of your self-care promises, or has the initial energy dwindled? 

The most common resolutions in recent years focus on physical health and mental well-being.  Our mental fitness is intricately connected to our physical strength and energy levels.

Although we understand the importance of prioritising self-care, the challenge lies in sustaining new habits.  Amid our hectic lives, incorporating something new into existing routines can be a game-changer.  For instance, when brushing your teeth try standing on one leg whilst barefoot.  This simple act enhances balance and posture allowing your feet to experience a natural position benefiting all 26 bones. Additionally, it provides ample space for muscles, ligaments and tendons to stretch and relax in a weight-bearing position.

Consistency is key.  By making small changes anchored to daily routines and the four elements of diet, exercise, sleep & time spent outside, positive transformations become achievable.

Top Tips for Daily Changes:

Diet: Instead of trying to eliminate certain foods, add healthier options to your meals.  Incorporate something nutritious alongside your regular choices to avoid the feeling of deprivation.  If you crave something ‘naughty,’  start with a healthy snack like an apple or handful of nuts.

Exercise: Make exercise a snackable habit.  Don’t be deterred by the idea of an hour-long workout in specific attire.  Try doing squats whilst the kettle boils.  Any effort, no matter how brief, is a step towards improvement.  Five minutes of activity is better than nothing.

Sleep: Recognise your sleep rhythm, sleep is when our body restores and heals itself.  To create a conducive sleep environment, willpower has to work exceptionally hard to overcome the budgets of the TV, Film, and Social Media companies who know how to trigger our dopamine responses which entice us to stay engaged.  A 15-minute reduction in exposure to a blue light screen can enhance your ability to enjoy a good night’s sleep.  To reduce the dependence on willpower, try moving your phone to the other side of the room rather than a bedside cabinet.

Time Spent Outside: Connect with nature by observing the rhythms of the earth, sun and moon; take a moment to enjoy the sunrise and/or sunset. Spending time outside, will boost endorphins, improve sleep cycles with exposure to melatonin and absorb essential Vitamin D for mental well-being.

Remember, it’s never too late to start anew.  Regardless of where you are on your journey, every day is an opportunity to turn over a new page.

As winter settles in and we embrace hibernation, plan your daily ‘self-care snacks’ and consider more in-depth sessions like reflexology regularly, to provide your body with the time it needs to rebalance, reset and promote healing from within.

Paula Bancroft / Reflexology

The Power of Touch

Recently I caught up on some podcasts I usually listen to.  In ’Zoe, Science & Nutrition’, Jonathan Wolf interviewed Dr Rangan Chatterjee on 8th February 2024 discussing ‘Beat Stress with Science’.  Their conversation touched upon four key methods for managing stress: Breathing, Movement & Exercise, Touch (Dr Chatterjee specifically highlighted Reflexology) and Journaling.

In a previous blog post, 'Stress and its Personal Effects’ I delved into the importance of stress management.  The World Health Organisation has labelled stress as the silent epidemic of the 21st century a statement made even before the onset of the 2020 pandemic.

Stress is implicated in causing 60-80% of our health problems.  However, it’s not all doom & gloom.   Humans are remarkably resilient; we can handle stress but also need daily moments to recuperate.   Touch is often underestimated, it is a potent antidote to stress (when welcomed). Whether it's a comforting arm around you when you are upset or simply holding hands,  the connection can yield an almost immediate response.

Unfortunately, touch is gradually disappearing from our lives, even predating the pandemic.  Touch releases endorphins and triggers responses in our brains.  Without these natural endorphins from touch, we seek out alternative rewards, often turning to food (especially sugar)  as it now elicits a smilier reward response.  Similarly, notifications on devices are engineered to provide rewards enticing us to spend more time on them.

Professor McGlone a specialist in Neuroscience, at Liverpool John Moores University, asserts "Touch is not just a sentimental human indulgence, it’s a biological necessity”.  Our biological wiring responds to gentle stroking touch at an emotional level rather than merely sensing it.  Without it, our mental health and well-being suffer.

McGlone’s research focuses on our nerve fibres’ responses to touch, elucidating how fast nerve fibres alert us to an event (like a child falling over and rubbing their knee), followed by the delayed emotional response from the slow touch fibres, often leading to tears.

His findings indicate that the emotional quality of touch, particularly from the slower signals like C-Tactile afferents (CT’s), reduces Cortisol, Heart Rate, and Blood Pressure and boosts immune cells to combat infection.

Touch is indispensable for our daily well-being and should be prioritised Whether it’s self-massage, stroking a pet or physical contact with loved ones, incorporating touch into our routines is vital.   Reflexology, a touch therapy, offers additional benefits, providing dedicated time for touch, thereby reducing stress levels and enhancing overall health and well-being.

Paula Bancroft / Reflexology

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