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Self Care – for Men and Women

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Self Care Activities for Men

Self-care has always been thought of (and marketed) as something practiced primarily by women. Self care routines are just as important for men. Men need to take the time out of their busy schedules to practice self care to focus on their mental, emotional, and physical health. The above image has several suggestions for you to try. https://jilliesblog.com/self-care/

Self Care Activities for Women
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Women often feel overwhelmed by their many responsibilities when trying to manage their own lives as well as those around them. Self care is not being selfish its about taking care of yourself so you. are able to take care of others. https://jilliesblog.com/self-care/

Self-care is the practice of improving one’s health, well-being, and overall happiness.  The above image has several strategies to help women prioritise themselves and be aware of the need to practice self care.

Gym Clothes-Choosing the Best for You

Check your gym clothes to see if they are right for you. If you start your workout and your shorts are riding up, your boobs aren’t well supported or if your shirt gets really heavy from sweat then you probably have chosen your gear incorrectly.

Different workouts call for different clothes so think carefully before you put your outfit together. If your clothes are making you uncomfortable or self conscious then you are more likely to quit your program.

Wear gym clothes that are comfortable, but if you are running or biking, avoid wide-leg or loose pants that could get tangled up in the pedals or your feet. For activities such as yoga or Pilates, stretchy, fitted fabrics that wick away sweat are a good choice.

Tips for Choosing your Gear

Activity Appropriate

Some forms of exercise will be more enjoyable if you use activity appropriate clothing.

For example, cycling shorts are padded and can make long bike rides and an indoor cycling class much more comfortable. These items aren’t necessarily the best choice of clothing for running or group exercise classes where you need unpadded bike shorts or gym shorts. Running shorts are equally unsuitable for cycling as they have no padding and are prone to bunching and chafing.

Wearing appropriate undergarments is important to ensure you aren’t distracted with wide leg shorts (guys) and sports bras that do not fit and support sufficiently (ladies).

Stick with clothing that is designed specifically for the activity you want to do and you will be much more comfortable.

adidas Men’s Designed 2 Move 3-Stripes Shorts
Yoga Outfit for Women Seamless 2 Piece Energry Workout Gym High Waist Shorts with Sport Bra Set

Supportive Sports Bra

It’s recommended women wear a supportive bra while exercising, not only for comfort and support, but because it reduces any chance of injury.

When you are shopping for a sports bra, remember these rules — it should fit slightly tighter than a regular bra, but not so tight that you can’t breathe comfortably. Make sure there is no chafing around the armholes, shoulder straps or seams; if it has hooks or snaps, make sure those don’t chafe, either. The straps shouldn’t dig into your shoulders and the cup fabric should be smooth.

To ensure you buy the right size, raise your hands over your head. If the elastic band rides up your rib cage, you need a smaller band or the straps need to be adjusted.

Avoid Cotton Clothes use Wicking Materials

Wicking is the ability of a material to divert sweat away from your skin and through the material for easy evaporation. This helps to keep your skin dry and comfortable.

Choose clothes – shorts, underwear, inners and T-shirts – made of dry-fit or moisture wicking material that will keep you dry instead.

Cotton and other natural fibers are not naturally good wickers. Cotton clothing absorbs moisture, be it sweat or rain, like a sponge. Once wet, cotton becomes heavy and cold, loses its shape and clings to your body. This means the cold, wet fabric is next to your body, cooling it down and chafing the skin. When the muscles cool down, they can also start to cramp.

Most gym gear is now either a cotton blend, synthetic, environmentally friendly and antimicrobial. These fabrics are really nice on you skin and reduce or eliminate chafing and sweat rashes.

These fabrics are a good choice if you run, cycle, hike, or do any type of workout where you are going to sweat excessively.

Cost of Gym Gear

Gym gear can be really expensive. This is usually the big brands like nike, adidas, lulu lemon, lorna jane and under armour (to name a few). If you compare the labels on the items you will usually find that it is the quality of the material used. Some of the fabric is beautiful to wear it keeps you warm or cool moves with your body and wicks the moisture from your skin.

If you are on a budget you might find that the department stores have reasonable quality gym gear and seem to be improving all the time. I have items from the department stores and they wear well and if your workout is short you can get away with wearing these items without being over heated or cold.

It is a good idea though to purchase a good quality sports bra because this is where you need your support and if you care for the fabric it will last.

Read the care labels and wash after your workout then the sweat won’t breakdown the fabric and they will last longer.

Also mix and match your pieces to increase the number of outfits you have.

Footwear

To stay comfortable while running outdoors or on the treadmill, it’s important to buy shoes are the correct fit for your foot. There are several sports stores that will conduct an assessment on your foot and also assess your gait and recommend shoes that will give you the most support and comfort.

There are different shoes for running and also gym, if you are running long distance you may need separate running shoes because these are lighter and have more technology in the sole. Gym shoes have more support around your foot and can be a slightly heavier shoe.

Choose running shoes that are a snug fit but not tight; remember your feet can swell and lengthen over a run, so make sure there’s a thumb’s width of space between your longest toe (which isn’t always the big toe) and the end of a shoe.

Compression Wear

Sports compression is designed to provide external compression to the body, often increasing in pressure towards the extremity of the limb – this is known as graduated compression. Compression technology can be applied to a range of garments such as socks, shorts, tights, arm sleeves, tops and more. The level of compression power in a garment is dependent on factors such as fabric structure, material and size, as well as the individual’s shape and size.

Some workout clothing is specially designed to give you support during your workouts, for example long sox are good for extra support for running.

There is no evidence to suggest one age group would benefit from compression more than another. Given that research shows compression can improve joint awareness and reduce muscle oscillation, it’s possible that older people can benefit from wearing compression in their daily lives but there’s no current research to explicitly suggest this is the case.

Wearing the correct clothing for your workout is important, however don’t allow it to be a barrier for exercise. There was a time when all that was available were cotton t shirts and shorts, plus running shoes without all the technology there is today. The golden rule is whatever works for you. You may start with buying the sports shoes and then gradually increase your sports clothing as your interest in exercise and your budget will accommodate.

Compression Socks (3 Pairs) 15-20 mmhg is BEST Athletic & Medical for Men & Women
CRZ YOGA Women’s Naked Feeling High Waist Tummy Control Stretchy Sport Running
Men’s Workout Shirts Athletic Wear Moisture Wicking, Quick Dry Men’s Active Shirts Gym TShirts

Physical Activity – Overcome Barriers

Physical Activity has become a popular and effective way to manage physical and mental illness. Doctors are now prescribing exercise as a way to manage and prevent illness. It is easy to take a pill, but making lifestyle changes by increasing physical activity has a longer lasting effect and you will experience wholistic changes in your life.

If you have read my post Barriers to physical activity you may have identified some barriers that relate to you, maybe you have made a list.

Overcoming these barriers takes commitment and adjustment, however you will feel the benefits in all areas of your life.

How to Overcome Barriers to Physical Activity

I Don’t Have Time

  • Set short, medium and long term goals. Ensure you commit to achieving these goals
  • Get motivated by others or start the local Park Run
  • Ask friends or family to do a physical activity with you
  • Walk to places you would have normally travelled to in a vehicle. At the very least, park a bit further away from your destination, or get off the bus a few stops early, and walk the rest of the way
  • Plan your activities to suit your time table, even if its short sessions

I Lack Motivation

  • Set goals and reward yourself when you achieve them
  • Think about all the reasons why you want to be active
  • Identify activities you enjoy
  • Be physically active with your family and friends
  • Take a group class
  • Monitor your progress, use charts to enable you to see your progress

I Experience Physical Barriers

  • If pain is a barrier, remember that physical activity may actually be effective in reducing pain. Listen to your body. If the pain occurs after you start your program, see your Doctor you may have suffered an injury. If you are experiencing chronic pain you may need assessment and management by a Health Professional. I personally don’t believe in “No Pain No Gain”. Pain is the bodies way of telling us that there is something wrong and we need to have it assessed and monitored.
  • Starting physical activity can be difficult when you feel fatigued, start with the end in mind. Often you’ll feel more energised after a workout. Acknowledge your sense of accomplishment.
  • I suffer from Urinary Incontinence This is more common than is realised. There are steps you can take to manage this and not allow it to affect your exercise goals

Lack Confidence and Self Conscious

  • You may be self-conscious about your body or participating publicly in a physical activity, but physical activity doesn’t mean you need to force yourself out of your comfort zone
  • Start slow with an activity you know well, and you’ll soon discover your self-confidence. This will allow you to be more willing to try new things—and step up your intensity level
  • When you attend the gym or are out walking be proud of yourself that you are out there doing if, you are way ahead of anyone else

I Don’t Have Access to a Gym

  • Make physical activity part of your daily activities for example: walk up the stairs instead of the lift, walk to work, use your housework as an exercise session, take the children for a walk, walk your pet, take up walking with a buddy
  • Use home exercise apps that suit your needs, there are several to choose from
  • Be creative and utilise your resources, exercise doesn’t have to be expensive or complicated

Remember that everyone is different, there is no one size fits all exercise program or exercise tolerance. The key is setting your goals, set them effectively and you will find the overcoming the barriers to your physical activity program are achievable.

What is the meaning of SAD

The winter months and the colder temperatures can sometimes trigger a slump in our mood. This is known as Situational Affective Disorder (SAD).
If you find are experiencing this try these techniques to boost your mood.

Typically, those with SAD will experience some of the following symptoms:

Symptoms and Causes of SAD

  • Low mood
  • Weight gain due to overeating
  • Weight Loss
  • Sleeping more often than usual
  • Lack of enjoyment in activities normally found pleasurable
  • Irritability

Those with SAD may experience weight loss due to lack of appetite, issues sleeping or insomnia, and feelings of anxiety. There are several proposed theories to explain SAD, most of which come from a biological perspective. These include a lack of vitamin D and serotonin and overproduction of melatonin.

Natural Remedies

There is a range of options widely used to treat SAD some of which include drug treatments such as antidepressants, as well as cognitive behavioural therapy. Alongside these treatment methods, patients may benefit from a range of natural remedies that can be used to manage and prevent symptoms.

Light Therapy

Studies have shown that bringing light into the home has benefits for you mood and helps to regulate the bodies circadian rhythm. A salt lamp, light box or even a collection of carefully monitored candles can help- even for as little time as 30 minutes a day.

Himalayan Salt Lamp Rock Crystal Natural Light 

More advanced light therapy is a common natural remedy used to treat seasonal affective disorder and is characterised by the use of a light box to replace the lack of sunlight in the winter months. The light emitted from the box is approximately 20 times brighter than typical indoor lights.  Its use is recommended for approximately 30 minutes to two hours per day, early in the morning.

In order to prevent potential symptoms from developing, users are suggested to start light therapy before winter months begin. Furthermore, results are normally seen in a few weeks. Activities such as reading and eating are permitted while using the box, as long as light enters the pupils.

Light therapy may not be appropriate for everyone though. For example, its use is not recommended for on photosensitising medication such as antipsychotics and phenothiazines. Potential side effects for others may include headaches, eye strain, and blurred vision.

Exercise

Exercise is known to have a myriad of health benefits. It is linked to the prevention of cardiovascular and metabolic diseases, and muscle bone and joint diseases. The effectiveness of exercise interventions has been observed in those with non-seasonal major depression. As a consequence, these are being investigated for their usefulness in SAD.

Research investigating the impact of light therapy and aerobic exercise on symptoms of SAD found that 20 minutes of pedaling on a stationary bike was as effective as light therapy in producing a significant reduction in symptoms. Furthermore, it is suggested that regular exercise can increase serotonin levels in the brain. This finding could be beneficial to those with SAD, who typically have lower serotonin levels during depressive episodes.

The timing of exercise is important. For those with SAD, exercising at night is not recommended because it could cause a phase-delay in the onset of melatonin release during the following night. Melatonin is a hormone produced by the pineal gland, which is involved in the regulation of wakefulness. If the cycle of melatonin production is disturbed by night-time exercise, individuals may struggle to sleep the following night.

Vitamin D

Vitamin D is synthesised by the skin following exposure to sunlight and is believed to play a role in serotonin activity. Those with SAD have been found to produce less vitamin D, and its deficiency has been associated with clinically significant depressive symptoms.

Vitamin D

There are two natural remedies with the potential to address this. Firstly, those with SAD could spend more time outdoors. They should plan winter vacations to sunny climates before winter starts since after this period they lose the motivation to do so. Secondly, vitamin D supplements could be taken to increase levels. If taken before winter darkness begins, it may prevent the onset of symptoms.

Diet

Research has found that implementing diet changes may have a positive impact on reducing the onset and severity of symptoms in those with SAD. Specifically, patients should cut out nicotine, caffeine and alcohol consumption, while maintaining a balanced diet such as the The Clean Eating Diet.

The consumption of processed food should be avoided due to the lack of vital nutrients including folate in such foods. Folate is found in a variety of vegetables including broccoli and Brussel sprouts, as well as legumes. Low levels of folate have been found to be associated with an increase in the onset of depressive symptoms.

Self Help

Finding ways to reduce stress is also of benefit in preventing the symptoms of SAD or at least in reducing their severity. Some methods could include meditation on deeper truths, walking, and intentionally focusing on the beauty and detail in ordinary things.

As well as prescription drugs, therefore, there is a range of natural remedies that can be used in order to treat some of the symptoms associated with seasonal affective disorder.

It is always beneficial to monitor your own mood and if you are feeling sad or depressed or if you are unable to manage your symptoms contact you family Doctor or a Health Professional to ensure you have support.

The following contact numbers are for Queensland Australia. If you are in need of support or know someone who is in need of support contact the Health Service of your local area.
Emergency                         000
Lifeline                               13 11 14
Kids Helpline                      1300 789 978
DV Connect Women’s line   1800 811 811
DV Connect Mensline        1800 600 636
Suicide Call Back Service  1300 659 467

Self Care is Vital for Mental Health

You hear the terms “mental health, mental illness” used all the time. But what does it actually mean?  To explain this, it’s helpful to think about mental health on a spectrum.

At one end of the spectrum a person is mentally healthy. In this area you feel able to work and study, feel connected to others, be involved in activities in your community and ‘bounce back’ when life’s changes and challenges come along.

At the other end of the spectrum is mental illness. Mental illness is a general term that refers to a group of conditions, such as anxiety, depression or eating disorders. These conditions can significantly affect how a person feels, thinks, behaves and interacts with others. Almost half of the population will experience a mental illness at some point in their lives.  Common Mental Illnesses are anxiety, depression, eating disorders and post traumatic stress.

Self-care is any activity that we engage in to take care of our personal needs and well-being. It is vital to our mental and overall health and, ironically, it’s something we frequently neglect to practice.

The recent and ongoing stress related to COVID-19 has increased the need for us to self care.  This will enable us to build resilience and continue to cope in the current stressful environment and prevent mental illness.

Practising self-care has remarkable effects on our self-esteem. When we take care of ourselves, it affirms our self-worth. By taking care of ourselves and our needs, we’re telling ourselves, ‘I deserve this’.

With regular self-care, our self-awareness is greatly enhanced. Our go-to activities will usually be something that we already enjoy, but it also gives us the opportunity to branch out and try new things. This enables us to decide what we do and don’t like and, if we discover new interests, it can potentially lead to new passions and goals.

Self-care encourages self-improvement. It promotes rest and relaxation, which benefits our overall health and wellness, and it also promotes healthy relationships. When our self-esteem and self-awareness improves, it has a positive effect on our overall mindset. This, in turn, enables us to care for our friends and loved ones in a way that we might not have been able to do before.

Do we practise self-care enough?

The first thing about practicing self care is to be aware that it is something we need to do.  Work and supporting family and friends is totally exhausting and if we don’t start to look after ourselves and revitalise and replenish then we are at risk of developing mental illness ourselves.

Why don’t we Practice Self Care?

The lack of energy or time are two of the most common reasons why we don’t practise self-care as much as we need to, but our financial situation or feelings of selfishness or guilt are also contributing factors. Many of us are of the opinion that practising self-care makes us appear selfish when, in reality, that is far from the truth.

Self Care Ideas

Self-care doesn’t have to be time consuming, physically draining, or costly. In fact, sometimes it’s the quick, simple things that are happening on a regular basis that keep us rejuvenated. Establishing a self-care routine is ideal, and the easiest way to do this is to block time your diary, daily if possible.  It doesn’t have to be for a long period, even 10-20 minutes to start would be good. Refer to a previous post on Self Care.

 If you are a morning person set your alarm 20 minutes early, even if you treat yourself to a cup of coffee in bed before your hectic day starts.  If you are an evening person schedule in 20 minutes to have some quiet time or use the time however you want to.  It’s not what you do but having the time set aside. If you are consistent you will gradually find that the time you have set aside is really valuable.

Download the Self Care First Aid PDF .  This will give you strategies to include in your routine.  Choose the strategies that suit you.

Not all Strategies Help

Some individuals have negative coping strategies. These could include turning to addictive behaviours like increasing alcohol or drug use, gambling or overeating — behaviours that can vary from person to person.  These strategies tend to be a short term solution and aren’t considered to be self caring because they aren’t behaviours that are nurturing and that would increase self esteem.

Breathing Relaxation

Here is a breathing relaxation exercise you can try:

  • sit (or lie) down and close your eyes, or let your eyes rest on an object in the room
  • inhale deeply and slowly, while counting to four
  • exhale slowly, counting to four
  • inhale deeply and slowly again as you count to four, then hold your breath for two seconds
  • exhale slowly, counting to four
  • repeat inhale and exhale cycle for several minutes, and relax consciously
  • as you inhale, imagine yourself in a safe, comfortable, beautiful place, continue to breathe as you hold the image in your mind, feel how relaxed you are, and
  • when you are ready, become aware of yourself in the room once again, wriggle your fingers and toes, and slowly open your eyes.

Muscle relaxation

When you feel stressed, your muscles might feel tense making it hard to relax. Try this progressive muscle relaxation technique to get your body to relax:

This exercise can be completed laying. down or sitting in a comfortable chair.

  • rest your arms by your side, and close your eyes
  • inhale as you count to four, and exhale as you count to four, until your mind is quiet and you feel calm
  • as you continue to breathe slowly, tense each muscle group for ten seconds (don’t tense so much that you feel cramp or pain), then relax for ten seconds, starting with your:
    • feet: curl your toes, then relax
    • calves: tighten your calf muscles, then relax
    • thighs: tighten your thigh muscles, then relax
    • buttocks: tighten your buttocks, then relax
    • stomach: pull your tummy in, then relax
    • chest: breathe in deeply, then breathe out and relax
    • hands: clench your hands into fists, then relax
    • lower arms: bend your hands up at the wrists, then relax
    • upper arms: bend your arms up at the elbow, then relax
    • shoulders: lift your shoulders up, then relax
    • neck: roll your neck gently to the left, then the right, then forward, and relax
    • jaw: clench your teeth, then relax
    • forehead and scalp: close your eyes tightly, then relax, and
    • eyes: raise your eyebrows, then relax
  • continue slow, controlled breathing for five more minutes, and enjoy the feeling of relaxation, and
  • when you’re ready, have a good stretch and bring your awareness back into the room.

Practicing self care is vital to your mental health. If you have a mental illness then self care will be one strategy used to improve your mental health.  Self Care does not have to be elaborate, expensive, or take a long time.  Self care needs to be integrated into your daily routine and become what you do to revitalise and replenish yourself to enable you to continue to support friends, family and communities that need your attention.  

There are numerous self care strategies and the challenge is to choose those strategies that will compliment, nurture and fit into your lifestyle and routine and make you feel great.                                      

How to Kickstart a Healthy Lifestyle

There is no right time to kickstart a healthy lifestyle.  There will always be something to make our decision to live a healthier lifestyle a challenge. 

It is a fallacy to think it will easier when COVID-19 is under control, the threat of getting sick has gone, when our job is secure, when we start working from the office again, when our kids go back to school. There are heaps of when’s!

Decide you want to make the change then believe in yourself and you will.

What is a Healthy Lifestyle?

The World Health Organisation defines a healthy lifestyle as:

A way of living that lowers the risk of being seriously ill or dying early.  Not all diseases are preventable but a large portion of deaths, particularly those from coronary heart disease and lung cancer can be avoided. Scientific studies have identified certain types of behaviour that contribute to the development of noncommunicable diseases and early death.

Health is not just about avoiding disease.  It is also about physical, mental, and social wellbeing.  When a healthy lifestyle is adopted a more positive role model is provided for other people in the family particularly children.

What do I need to change to live a Healthy Lifestyle?

Food Intake

Clean eating is a way of eating that focuses on natural, mostly unprocessed foods. When we talk about diet, we’re not talking about the latest and greatest weight loss program. In this case, we’re talking about a way of eating. The focus with a clean diet is on fruits, vegetables, meats, and gains in their most natural, unprocessed form.

Instead of eating pizza, pasta, bread and fried chicken, a clean diet consists of meals like steamed broccoli and grilled chicken, omelet’s, homemade chili or steak, baked potato, and a side salad. In essence, it’s going back to how we used to eat before there was a fast-food restaurant at every corner and grocery stores packed with processed foods and meals ready to heat and serve.

The idea behind clean eating is to get back to consuming fresh, mainly unprocessed foods that contain their full nutritional value. As an added bonus they aren’t stuffed full of preservatives, additives and flavour enhancers. The main reason for choosing to stick to a clean diet is to eat healthier.

Sleep Hygiene

If you are going to have the best chance of improving your lifestyle by changing your habits, an area that most of us overlook is the amount of sleep we get at night. If you are you a shift worker you may have difficulty managing to establish a sleep pattern?   There are so many factors that can affect the amount and quality of sleep we get, like snoring, our partner snoring, our age, work hours, anxiety related to work, poor sleep hygiene or no self-care routine, strenuous exercise before going to bed.  The lack of and inability to sleep causes its own stress and this sets up a cycle of anxiety.  

Take the time to monitor your sleep patterns and seek professional assistance if required to ensure you have healthy sleep hygiene habits.

You may be advised to have a Sleep Apnoea Test.

The data from the Sleep Apnoea Test will include information about your sleep, such as:

  • How long you spend in each sleep stage
  • How often you wake up
  • Whether you stop breathing or have trouble breathing
  • Whether you snore
  • Body position
  • Limb movements
  • Unusual brain activity patterns

Management of your sleep issues (if any) will then be attended to by your health professional.

Mental Health

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices.

Mental health is important at every stage of life, from childhood and adolescence through adulthood.

We can monitor our own mental health by being aware of our thoughts and feelings, moods and behaviour in relation to our environment, family and social interactions.

If you identify that there are excesses or deficits in your behaviours, inability to manage your mood or other signs or symptoms you are unable to manage contact a Health Professional or seek help from your Doctor.

Your mental health can be affected by so many issues, for example: from your day to day interactions, diet, motivation or feelings of self worth.

Move More

Get regular exercise. Exercise is not a “one size fits all” situation.  Take the time to think about what type of exercise you like to do. One of the most important aspects about an exercise routine is to make it enjoyable, you will be more likely to sustain the program is it is enjoyable.

Getting exercise doesn’t have to be a major effort, one of the most enjoyable exercises is to walk.  Walking is very low cost and it gets you out in he fresh air and sunshine.

If you are starting an exercise plan ensure you visit your Family Doctor to have a physical check up. It is unwise to start an exercise program if you haven’t exercised for a long time or if you have never exercised. Start slowly to enable your body to get used to moving and your muscles, tendon and ligaments will gradually strengthen. This also refers to attending a yoga session or other exercise program you commence.

Find your Purpose

Having a purpose in life is vitally important. Your purpose is the reason you get up every morning. Life without a clear purpose can get boring and unsatisfying and. lead to bad habits like overeating, smoking drinking alcohol and in some cases poor mental health.

A lack of purpose can result from being recently retired, losing your job or other major events could have caused you to you to loose your sense of connection to your self, family and friends.

Plan to do something meaningful each day to make you want to wake up in the morning and jump out of bed and give you the excitement you have not felt since you were a child. This will give you a sense of direction and create meaning in your life.

It is never too late to take up a new hobby or enrol in a course you have always wanted to do.

Don’t Drink Too Much Alcohol

Similar to tobacco, too much consumption of alcohol brings unwanted health and daily consequences. Some damages include high blood pressure, liver disease, digestive problems, mental health problems, learning and memory issues, and possible consequences leading to death. Although a certain amount of alcohol can be beneficial, controlled drinking is crucial in all situations.

Drink More Water

Hydrating yourself is important to many physical and biological activities and benefits. Some benefits of staying hydrated include weight loss, skin elasticity, mood balance, temperature control, and much more!

A good amount of intake per day for men is roughly about 13 cups (3 liters) and for women is about 9 cups (2.2 liters).

All the best in your pursuit of a Healthy Lifestyle, if I can be of any assistance please send an email to jillie@jilliesblog.com

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