This month, I’ve been talking about ‘bikini bodies’, fad diets and quick fixes. In this final post of the series, I want to shine the light on something far more important to me: sustainable wellbeing and self-care.
Having the ‘body you want’ and feeling confident in your own skin is attainable for everyone, but it starts with appreciating your body and prioritising your wellbeing. That’s why I think self-care and adopting intentional practices around this are so important.
The Importance of Self-Care
I’m starting with self-care because it truly is the foundation of all health and wellness. It’s not just about pampering yourself; it’s about intentional practices and habits that support your body and mind.
Incorporating good self-care routines into your daily life significantly improves your physical health, mental wellbeing, and body image leading to long-lasting benefits including reduced stress, better sleep, a healthy body weight and an increase in overall happiness.
But, what does self-care actually mean? What does it include? Here are, what I refer to as, the essential elements of self-care:
Healthy, balanced eating: Choosing nourishing foods and meals that fuel your body well, stabilise your blood sugar and make you feel good is a key aspect of self-care.
Physical activity: Moving as much as you can during the day and engaging in regular physical activities you enjoy, will boost your mood, energy levels and help you maintain good physical health. If you’d like some ideas on how to be more active during your day read this blog post: The Importance of Daily Activity and Easy Ways to Move More
Rest and relaxation: Prioritising time for rest and relaxation, including getting enough sleep and taking breaks when needed, is essential in managing stress and maintaining your overall wellbeing. If you recognise you’re a bit of a ‘busy bee’ or work-a-holic, and need a little more convincing around resting read this blog post: Rest More to Achieve More
Mindfulness: Having time each day to practise being in the present moment can help reduce stress and improve mental clarity through complete disconnection from outside distractions and influences. Our work is often one of the main reasons we find it hard to achieve a mindful state. If you struggle to mentally disconnect from work, check out this blog series.
By focusing on self-care first, you’ll cultivate a more positive body image and a healthier relationship with yourself and your body because you’re approaching your wellbeing from an intentional and compassionate perspective.
Creating a Balanced Routine
Achieving sustainable health and wellness involves creating a balanced routine that integrates the self-care practices above in a way that works for you.
In simple terms, here’s how to take a balanced, holistic approach towards your wellbeing:
Nutritious eating:
Variety and balance: Incorporate a variety of good quality foods from all food groups to ensure you’re getting a wide range of nutrients. Focus on whole foods, such as fruits, vegetables, lean proteins, whole grains, and healthy fats.
Mindful eating: Pay attention to your body’s hunger and fullness cues. Eating mindfully helps you enjoy your food more and prevents overeating.
Manage blood sugar: Eat three meals a day, each with adequate amounts of protein, fat and fibre. Don’t skip meals or leave it too long to eat and approach fasting with caution.
Hydration: Drink plenty of water throughout the day to stay hydrated and support your body’s functions.
Regular movement & exercise:
Consistency over intensity: Aim for regular, moderate exercise rather than extreme, short-term workouts. Activities like walking, cycling, swimming, or strength training can be enjoyable and sustainable.
Mix it up: Incorporate different types of exercise to keep things interesting and to work different muscle groups. This can include strength training, cardio, flexibility exercises, and balance activities.
Listen to your body: Rest when needed and avoid pushing yourself to the point of injury or burnout, especially through over-exercising.
Mental health practices:
Stress management: Engage in activities that help you manage stress, such as spending time in nature, journaling, or practising deep breathing exercises. All of the previous points related to physical health are also foundational in stress management.
Social connection: Humans are social animals and social support is crucial for mental health, providing a sense of belonging and connection.
Professional support: Don’t hesitate to seek professional help if you’re struggling with mental health issues. Therapy, coaching and counselling can be incredibly beneficial.
Success Stories & Testimonials
To inspire you, here are a few stories from clients who have embraced a sustainable approach towards their self-care and wellbeing:
Sarah’s journey: After years of trying various diets and workout programs, Sarah decided to focus on better self-care and balanced living. She started practising Pilates and meditation, adopted a more balanced diet, and made more time for the hobbies she loves. Today, Sarah feels more confident and happier than ever.
Mike’s transformation: Mike used to follow intense cardio workout routines that left him exhausted and regularly dealing with injuries. He shifted to a more balanced approach, incorporating regular strength training and a little cardio while paying attention to his body’s needs. Mike also started meal prepping to ensure he ate nutritious meals when busy. He now enjoys better physical health and has a more positive outlook on life.
Emma’s Experience: Emma struggled with body image issues for years. She began practising a more self-compassionate inner voice, which helped her develop better self-care and a healthier relationship with her body. Emma also started engaging in regular outdoor group activities like hiking and cycling, which she found beneficial for her mental health on a number of levels, as well as a great way to socialise, which was important to Emma, as she lived on her own.
I hope you can see from these short examples that prioritising self-care doesn’t have to be about making huge life changes or committing to something very time-consuming or high-level. In fact, you can see it’s usually about toning down intensity levels and tweaking what you do already to get a better balance. It’s thinking about what is both achievable and most important to you.
Sustainable Self-Care & Building Body Confidence
As we wrap up this series on the bikini body myth, I hope I have convinced you that sustainable health and wellness are achievable through balanced, long-term habits. By prioritising self-care and creating a balanced routine, you will achieve a healthier body and a more fulfilling lifestyle.
This summer, let’s move beyond quick fixes and celebrate our unique bodies whilst also cultivating sustainable healthy habits that’ll last you a lifetime.
Kate x
