Self care is an underrated practice. People spend their days working long hours, only to come home and drown themselves in social media and Netflix.
Self care is taking action to preserve or improve one’s life — whatever that means to you.
It’s this lack of self care that experts believe is causing a substantial rise in preventable chronic illness like diabetes, heart disease, and Alzheimer’s disease.
Practising self care something different for everyone. To some people it involves waking up early to meditate or go for a run, to others it means to cook all their meals at home to ensure their meeting their dietary goals.
Self care includes the small things that you can do to dial in your health and overall life. One of the things you can do that build up in this way is health supplements.
In this guide, we’ll go over some of the top self care tips and suggest some of the most useful supplements to really get it dialled in.
1. Take Your Sleep Seriously
Sleep is important for keeping your brain working properly during the day.
After you fall asleep specialised cells in the brain known as glial cells come to life — repairing cells that were damaged during the day and removing a lot of the debris and toxic metabolites that are produced during the day. They’re often referred to as the garbage men in science textbooks for their role in clearing out all the garbage that builds up during the day.
This process takes time though — and if the job isn’t finished by the time you wake up, you’re going to start to feel bogged down by all the extra garbage that wasn’t cleared out. Even an hour or two of sleep losses each night will build up to make us feel slow, groggy, and irritable the next day. It’s also much more difficult to form new memories under these conditions.
Everyone is different, but on average we should be getting a minimum of 8 hours sleep each night — the average in the UK is closer to 6 hours these days. That’s a lot of lost sleep!
Top Supplements for Supporting Sleep
- L-Theanine (From Camellia sinensis)
- Kava (Piper methysticum)
- Passionflower (Passiflora incarnata)
- RESTored Sleep Stack
- Lavender (Lavandula angustifolia)
- Chamomile (Matricaria chamomilla)
- Magnesium L-Threonate
2. Learn to Recognise Patterns in Your Mood
By simply observing our moods we can identify patterns — when we feel or best, our worst, and everything in between.
Once we understand this, it’s much easier to make changes in our life to promote a good mood more often than not. Perhaps our mood is lowest when we’re at work — it might be time to find a new job. Or maybe we notice our mood is highest on the days we wake up early — get that alarm clock set earlier!
Top Supplements for Boosting Mood
- CBD Oil (Cannabis sativa)
- L-Theanine (From Camellia sinensis)
- B-vitamin Complex
- St. John’s Wort (Hypericum perforatum)
3. Nurture A Healthy Microbiome
The microbiome is a term used to describe the colonies of beneficial microbes found throughout your digestive tract and skin. It’s made up of thousands of different species of bacteria, protozoa, and yeast all living and working together to convert unusable nutrients into beneficial compounds and protect us from harmful microbial species.
Recent research has even shown that our microbiome plays a role in our mood. Basically, if we keep these guys happy — they’ll keep us happy too.
Taking care of the microbiome involves consuming foods high in fibre, plant-based proteins, and micronutrients like vitamins and minerals. It also involves staying away from foods known to harm the diversity of the microbiome such as highly processed or refined carbohydrates and synthetic chemical additives in food.
Top Supplements for Supporting the Microbiome
- Boswellia (Boswellia serrata)
- Turmeric (Curcuma longa)
- Psyllium husk (Plantago scabra)
- Slippery elm (Ulmus fulva)
- Fish oils
- B vitamin complex
4. Exercise on a Daily Basis
Yes, yes, you’ve heard it all before — exercise is very important.
We all know this, yet few of us actually follow through.
The key to getting the benefits of exercise isn’t to exert yourself to the maximum each and every time — most of the benefit actually comes from the repetition, no matter how small it may be.
Even activities like walking or riding your bike to work each day, doing a couple of push-ups or pull-ups in the morning before having a shower and heading out the door, or joining a yoga class at lunch or in the evenings is going to go a long way in supporting your overall health.
The bottom line is that you just have to get out and do it — Take the stairs, schedule time to go to the gym, hire a personal trainer, join a class or rec league, go for a walk or run in the park — there’s a million ways to do it and they all count.
Top Supplements for Athletic Support
- Rhodiola (Rhodiola rosea)
- Siberian ginseng (Eleutherococcus senticosus)
- Branched chain amino acids
- Maca (Lepidium meyenii)
- Omega-3 Fatty Acids
Key Takeaways: Self-Care
Self care is something we should all keep in focus. With chronic (and preventable) disease becoming more common every passing year — we need to break the cycle and spend more time focusing on ourselves, our livelihood, and our happiness.
We’ve only grazed the surface when it comes to self care — there are so many tips and tricks an entire book could be written on the topic.
We’ve outlined some of the most critical lifestyle changes and some of the supplements you can use to improve your self care regimen. To learn more about improving your health and other supplements, keep reading through this blog or jump to one of our product pages to learn more about whether it’s the right supplement for your self care routine.
- Kaplan, B. J., Rucklidge, J. J., Romijn, A., & McLeod, K. (2015). The emerging field of nutritional mental health: Inflammation, the microbiome, oxidative stress, and mitochondrial function. Clinical Psychological Science, 3(6), 964-980.