For Your Flow: Cultivating Your Self-Care Path
By Stephanie Ray, Board Certified Naturopath, and mom
Oh to bloom... As a naturopath, I believe in the power of spring to inspire renewal not just in nature, but within ourselves. It's a time to shed not only our winter layers but also old patterns and habits that no longer serve us. With the essence of springing forward in mind, we're presented with an opportunity for a fresh start and a new path.
Now, you might be wondering, how exactly do you embark on this journey of renewal? Well, I'm here to share with you my top five (5) self-care tips that are not only effective, but also easy to incorporate into your daily routine, guiding you towards self-care mastery.
For women embracing self-care, there's an opportunity to cultivate wellness and vitality. Whether alone or with a friend, indulging in warming foods, movement, hydration, contemplation, and nourishing herbal tonics nurtures health and longevity. This self-care regimen has a transformative effect, uplifting moods and shaping our outlook on the world. Taking bold steps toward self-care not only nurtures a happy woman but also contributes to a harmonious and joyful home.
So let's embrace this season of growth and transformation together, and let me guide you on your path to vibrant well-being and renewed vitality.
Here are five (5) things that I do to return me and my body to balance, time and time again.
(1) Warming Foods Support Good Digestion
It's important to understand how different foods affect our digestion and overall well-being. Foods that challenge digestion are often either cold in nature or incompatible with our blood type. By aligning our dietary choices with our biochemical needs, we can support optimal digestion and avoid common issues like gas, bloating and indigestion.
According to Traditional Chinese Medicine (TCM), foods to avoid in large quantities to decrease or eliminate gas, bloating and indigestion, include:
- Sweet fruits like bananas, watermelons, and strawberries
- Raw foods, including uncooked vegetables
- Leafy greens such as lettuce and kale
- Cold drinks, iced water, and peppermint tea
- For example, peppermint tea can exacerbate symptoms of heartburn and indigestion by relaxing the sphincter muscle between the esophagus and stomach.
On the flip side, foods that promote good digestion tend to be warming and may be combined in a meal with cold foods to give digestive balance. As well as eating foods according to your blood type, warming foods require less effort for the body to digest and therefore receive their benefits.
Here are some warming foods to consider:
- Spring onion, chives, leek, garlic, ginger, pepper, and pumpkin
- Apricots, cherries, Chinese red dates, grapes, mangos, peaches, and pineapples
- Red meat, shrimp, lamb, chicken, venison
- Tea, whether black or green
By prioritizing these warming foods in your diets, you can optimize digestion, enhance nutrient absorption, and bolster your overall well-being.
(2) Unlock Your Potential with Blood Type-Focused Exercises
Are you ready to discover exercises tailored to your unique genetic blueprint? Often the key to unlocking your fitness potential lies in understanding your blood type and how it influences your exercise preferences.
If you've ever felt less than optimal after a workout, it could be due to a mismatch between your routine and your genetic makeup. That's where blood type-specific exercises come in. By aligning your workouts with your blood type, you can optimize your fitness regimen and enhance your overall well-being.
But remember, while these exercises can provide valuable guidance, it's essential to listen to your body's inner wisdom. Pay attention to how each workout makes you feel and adjust accordingly. Feeling drained after cardio but invigorated after strength training? That's perfectly normal, especially for O blood types.
- Those with Blood Type A have naturally higher cortisol levels and would do well to incorporate Vinyasa sequences, Pilates, T’ai Chi and any other kind of isometric workout. Meditation and deep breathing are also beneficial.
- Those with Blood Type AB need low-power cardio sessions, like long walks, hiking, golf, or dance classes, especially when you have a bunch of built-up energy inside you.
- Those with Blood Type B need to balance meditative exercises with more intense physical exercise. B blood types tend to do well with friends for group workouts like bike riding, a casual game of tennis, or even martial arts class (they like a little mental challenge as well).
- Those with Blood Type O are considered hunters, and it’s likely that you’re naturally strong and athletic. This means you’re better off taking advantage of regular workouts that tax the cardiovascular and muscular system.
(3) Drink Half Your Body Weight in Ounce of H2O
How important is water for your ability to think? Studies show that you only need to be 1% dehydrated to experience a 5% decrease in cognitive function. A 2% decrease in brain hydration can result in short term memory loss and trouble with math computations.
Water hydrates and replenishes the cells. Additionally, proper waste elimination is crucial for washing away toxins. When waste accumulates in our bodies, it can pave the way for a host of health issues.
As a general guideline, aim to drink half your body weight in ounces of water each day. For instance, if you weigh 150 pounds, strive to consume a minimum of 75 ounces of water daily.
(4) Relax Your Mind
Let's talk about Diffuse Thinking – it's that magical state when your mind relaxes, giving room for daydreams and wandering thoughts. It's something many tend to overlook or underestimate, yet it's incredibly valuable. Even when your conscious mind takes a break from focused concentration, your brain keeps on churning, pondering, and processing.
Unlike Focused Thinking, which follows a clear path, Diffuse Thinking lets your subconscious roam freely, making unexpected connections between seemingly unrelated ideas. This can lead to innovative solutions and facilitate learning by linking new and unfamiliar concepts with ones you already know.
You might find yourself slipping into Diffuse Thinking mode during a leisurely walk, a refreshing shower, a scenic drive through the countryside, or simply while gazing out of a window. Embrace these moments — they're when your mind is at its most creative and insightful.
(5) Longevity & Adaptogenic Herbal Formulas for Her
Keeping balance is greatly helped by the herbal formulas you take. The following are some of the best blends for women and longevity as well as general everyday good health.
Before The Flow®
Being a woman is amazing and yet sometimes, before our flow starts, we feel bloated, have pent up feelings of frustration, and an increase in stress. Taking before the flow helps with herbs that soothe a bumpy cycle and give back your sense that everything is alright.
The traditional Chinese herbs in this tonic help improve a woman’s ability to cope with heightened emotions, making them less impatient, irritable, or angry prior to their period.
After The Flow®
At the end of a woman’s menstrual cycle, her blood needs rebuilding to replenish minerals that help her restore mental and hormonal balance. Hormones play a significant part in keeping us mentally and physically powerful. Taking After the Flow® can help increase alertness, focus and energy. An improvement of absentmindedness is noted when used regularly after your cycle.*
Lady Passion®
Support your hormonal system with this fiery Chinese Herbal Tonic that naturally warms and moistens the ‘lower valley’. Designed for women to restore energy, help reduce stress, and other things that ‘get in the way’. Fatigue is a passion killer, so we’ve used herbs that invigorate and replenish.
Loving Energy®
Restore and fortify your loving energy with this adrenal strengthening tonic formulated to replenish an exhausted body so you’re energized for more. For men and women who need to restore sexual energy, and for many ladies in particular, this is part of their daily protocol.
Red Rooster®
Ladies, let me introduce you to Red Rooster®—a powerhouse tonic designed to elevate your energy levels and sharpen your focus during workouts. This fiery elixir not only boosts stamina but also supports the natural production of testosterone, helping you maximize your performance.
End Note
In the hustle and bustle of everyday life, it's easy to lose sight of what truly matters. But remember, you have the power to choose where you focus your attention. So I invite you to start by cultivating patience and compassion for yourself, and to put your best efforts into incorporating activities that bring you satisfaction and joy into your daily routine.
After all, our well-being isn’t just for ourselves — it's also for the benefit of our families who rely on us. Prioritizing self-care is not only for our own longevity, but also for the happiness and health of those closest to us.
