https://nutritiouslife.com/category/nurture-yourself/ Fri, 25 Jul 2025 17:14:02 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.1 https://nutritiouslife.com/wp-content/uploads/2024/05/favicon-16x16-1.png https://nutritiouslife.com/category/nurture-yourself/ 32 32 https://nutritiouslife.com/nurture-yourself/5-common-causes-of-hair-loss-in-women-over-40-and-how-to-fix-them/?utm_source=rss&utm_medium=rss&utm_campaign=5-common-causes-of-hair-loss-in-women-over-40-and-how-to-fix-them Wed, 23 Jul 2025 14:59:50 +0000 https://nutritiouslife.com/?p=73918 This article is in partnership with One Skin. If your ponytail is feeling less pony-like or you’re noticing your arm doesn’t get tired anymore when blow drying your hair (because it takes much less time than it used to), you are not alone. Hair loss in women over the age of 40 is very common. Many women assume it’s simply a side effect of perimenopause and menopause, but it’s actually caused by a mix of factors, including hormonal changes, aging skin, nutrient deficiencies, and years of poor hair care habits.  Here’s a deeper dive into the causes of hair loss over the age of 40 and what you can do to combat it. Here’s to thick ponies again! Hormonal Changes Estrogen and progesterone are key players in the hair growth cycle. Estrogen helps keep hair in the growth phase longer, while progesterone aids in countering the effects of androgens, which can shrink hair follicles and lead to thinning. So, it’s no surprise that as these hormones shift in midlife, many women start to notice hair loss. Menopause can also change the texture of your hair, thanks to shifts in follicle shape. Aging Skin Just like the skin on your face and body, your scalp changes as you age. And since it’s loaded with hair follicles and oil glands, those changes can significantly impact your hair. Over time, your scalp builds up senescent cells—aka zombie cells—that stop working properly and release inflammatory signals, speeding up aging in nearby cells. When the cells responsible for growing hair (think dermal papilla and outer root sheath cells) become senescent, they lose their ability to support the hair growth cycle. That means shorter, thinner, weaker strands of hair. At Nutritious Life, we’re big fans of OneSkin’s OS-01 HAIR peptide scalp serum. It targets a biological process linked to hair loss and thinning: the buildup of those pesky senescent cells. This innovative formula also helps balance the scalp microbiome and supports stronger, healthier follicles—so you’re not just masking symptoms, you’re addressing the real issue behind hair loss. OneSkin is offering Nutritious Life readers 15% off their first purchase with code KERI. Nutrient Deficiencies As you age, your body may become less efficient at absorbing or metabolizing key nutrients that support hair growth—especially iron and vitamin D. While biotin absorption isn’t typically affected by aging, certain medications or low intake can impact your levels and contribute to hair changes too. Iron helps deliver oxygen to your hair follicles, which they need to grow strong, healthy strands. While menstruation can deplete iron earlier in life, low levels can still show up in menopause—especially after years of loss or dietary shifts. Vitamin D plays a key role in the development of new follicles, and low levels have been linked to increased hair shedding and slower growth. Biotin is essential for making keratin (the protein that makes up your hair), and a deficiency can leave your strands brittle and thin.  To keep your hair healthy, aim to get these nutrients from real, whole foods. For iron, lean on quality red meat, seafood, lentils, and dark leafy greens. For vitamin D, go for fatty fish and egg yolks—or talk to your doc about a supplement if you’re low. And, for biotin, think eggs, salmon, nuts, and avocados. A balanced, nutrient-rich plate is one of the best ways to support strong, vibrant hair as you age. Stress and Cortisol Level Does stress feel like your default setting these days? Estrogen and progesterone help buffer the body’s stress response, so when those hormones dip (hello, midlife), cortisol can surge—and you may feel it big time. High cortisol levels can push hair follicles into the resting phase, slowing new growth and even triggering early hair loss. The good news? You can help calm that cortisol. Regular movement, a nutrient-packed, balanced diet, and solid sleep go a long way. Add in relaxation techniques like meditation, yoga, or even a quick round of box breathing. Not only will you feel more grounded (your family might thank you), but that thick ponytail might just start making a comeback. OneSkin’s OS-01 HAIR is scientifically proven to reduce senescence and inflammation markers in stress hair follicle cells. Unhealthy Hair Habits You don’t get to midlife without having a few favorite styling tools. Unfortunately, those flat irons, curling irons, and blow dryers may make your hair look better in the moment, but they may also be the reason your hair is starting to thin. Even styling your hair in a tight ponytail or braid can increase tension on your hair follicles and lead to hair loss. Also, chemical treatments like hair dye strip away natural oils, leaving hair drier and more vulnerable to damage. On the other hand, not washing your hair often enough can cause oil and dirt buildup, clogging hair follicles, and potentially hindering new growth. Finding the perfect hair care balance is key during midlife. One Skin’s OS-01 HAIR is clinically validated to support the scalp microbiome by promoting changes associated with less hair loss and less dandruff. Healthy Hair Starts with Healthy Habits Hair loss in women over 40 can be caused by a variety of factors but making slight changes to your lifestyle—consuming a balanced diet, managing stress, using hair care products such as One Skin’s OS-01 HAIR peptide scalp serum, and adapting healthier hair practices, you may just be feeling like your hair is ready for those 80’s outfits you’re just dying make a comeback. Don’t miss out! OneSkin is offering Nutritious Life readers 15% off their first purchase with code KERI.]]> https://nutritiouslife.com/nurture-yourself/vitamin-d-benefits-you-dont-want-to-miss-out-on/?utm_source=rss&utm_medium=rss&utm_campaign=vitamin-d-benefits-you-dont-want-to-miss-out-on Sun, 25 May 2025 11:03:33 +0000 https://nutritiouslf.wpenginepowered.com/vitamin-d-benefits-you-dont-want-to-miss-out-on/ Q: I’m hearing a lot about vitamin D benefits. What are they exactly, and am I getting them? A: Hollywood has its “girl”, fashion has its “must-have” and the nutrition world, well, we have our “nutrient”.  Vitamin D has been the “it” vitamin for the past couple of years. I get why. A little background on this sunshine vitamin. Vitamin D is fat soluble (meaning your body stores it).  But, many of us aren’t meeting our recs. An increasing number of Americans are being diagnosed with vitamin D deficiency. You’re most at risk of deficiency if you are elderly, have dark skin, are obese, eat a poor diet or live in an area with a high latitude such as the northern part of the United States and Canada. We used to think of vitamin D benefits strictly as bone health, and it’s most famously known as the vitamin we can make from the sun (the deets on that below). But, as this amazing thing called research is revealing, we’re understanding more about the role of this powerful vitamin in our bodies. Here’s a bit of the latest vitamin D happenings: How exactly does vitamin D benefit us? May protect against biological aging by reducing telomere erosion, new study shows. Helps you say a sparkly “cheese”: Vitamin D helps calcium and phosphorus work in developing bones and teeth, preventing bones from growing misshapen May help your noggin’: Research shows that vitamin D may help maintain a healthy nervous system. Studies have linked vitamin D deficiency to increased risk of disease of the central nervous system. May make your x-rays look like you are a super hero: Vitamin D helps prevent us from losing calcium and phosphorus in urine AND stimulates cells to mature and skeletons to function Helps you not have to say, “Can you hear me now?”: Vitamin D helps with maintenance of bones in ears for hearing Research on vitamin D benefits is also being conducted in: The role of exercise in maintaining vitamin D levels, during the winter months. Helping to get you into your skinny jeans: The relationship between vitamin D and insulin and blood sugar regulation is being researched Helping you squash a family history of cancer: The role of vitamin D and cancer prevention or treatment by changing growth of cells is being studied Helping to get you through the winter without the sniffles: Researchers are busy studying vitamin D and immunity support and the defense against infection What’s the sun got to do with it? Vitamin D is synthesized in your skin. In other words, kind of like plants undergo photosynthesis, we create it in our skin when we are exposed to sunlight. Recommendations for 20 minutes of early morning sunlight or late day sun should be enough to cover your needs. Remember that slathering on sunscreen will protect you from the sun and block the absorption of vitamin D. Your derm (and me as well!) will tell you to be diligent about sunscreen at all other times of the day. And if you don’t religiously wear it you probably get enough without having to focus on theses 20 minutes. In other words, don’t skimp on the sun protection. And if I want to eat it? Of course, we do get vitamin D from food as well. The American diet is not as rich or enriched in vitamin D as it is in other vitamins, but it is found in: Salmon Tuna Sardines Fortified milk Cod-liver oil Fortified cereals Eggs Butter Mushrooms What about supplements? If you are low in vitamin D, your doctor may prescribe a supplement. I’m a fan of many supplements (there is a time and place for some) but popping over the counter vitamin D isn’t always the best answer. Overdoing it in pill form can be toxic in rare cases and limit the benefit in others, so it should be monitored. If you’re low and having trouble getting your vitamin D from food and sunshine, (which is how your liver and fat cells best store and use as needed) check with a healthcare practitioner for a suggested safe dosage that can help you meet your needs.]]> https://nutritiouslife.com/nurture-yourself/4-reasons-not-to-go-on-a-liquid-cleanse-diet/?utm_source=rss&utm_medium=rss&utm_campaign=4-reasons-not-to-go-on-a-liquid-cleanse-diet Wed, 30 Apr 2025 11:33:09 +0000 https://nutritiouslf.wpenginepowered.com/4-reasons-not-to-go-on-a-liquid-cleanse-diet/   Q: What are your thoughts on doing a liquid cleanse diet? A: I’m a fan of a cleanse diet. However, I’m not a fan of a liquid cleanse diet. It’s hard to feel empowered when you’re drinking your breakfast. And your lunch. And your snacks. And your dinner. . . I need to chew. You?   I prefer a real food cleanse diet. I believe in eating whole foods to fuel and energize your body. Eating proper portions of fiber rich, high antioxidant foods such as fruits, vegetables, nuts, seeds, legumes, and also eating lean protein and healthy fat, will give you the results you want for your health and weight for the long term. You don’t need to go to the extreme of liquid cleansing to achieve this. Yep, as boring as it may sound, eating healthy foods as part of an overall balanced diet is the best way to lose weight and keep it off.  4 benefits from a real food cleanse diet for a few days include Now, there are exceptions to every rule. I may green light a liquid cleanse for a specific situation or condition such as an individual needing to recover from GI distress. Sometimes bowel rest can be helpful to get a client back on a healthy track. Very infrequently I may have a client who needs something extreme to break a cycle and get to a new starting point on a healthy diet and a food cleanse isn’t an option because they’re overwhelmed by the prep (simple as it may be) or really resistant to alternatives. But, 99% of the time I recommend a whole, real solid food cleanse, not a liquid cleanse. Here are 4 reasons why I don’t like a liquid cleanse diet: Steer clear of liquid cleansing. If you want to take your healthy diet up a notch and give yourself a nutrition boost and weight loss push, try one of my real food cleanses!]]> https://nutritiouslife.com/nurture-yourself/skin-microbiome-gut-mind-connection/?utm_source=rss&utm_medium=rss&utm_campaign=skin-microbiome-gut-mind-connection https://nutritiouslife.com/nurture-yourself/skin-microbiome-gut-mind-connection/#respond Wed, 17 Jul 2024 17:37:05 +0000 https://nutritiouslife.com/?p=71981 By now, many of us know that there is an important relationship between the gut and the mind. But many of us are not aware that there is a relationship among the gut, mind and skin—including the skin microbiome. During a recent episode of the Living a Nutritious Life podcast, Whitney Bowe shared some of her world renowned tips and tricks on maintaining healthy skin, which included keeping in mind (catch that one?) the gut.  By balancing cortisol levels (one way to do this is by maintaining optimal stress levels), you will help alleviate inflammation of the gut, helping to keep those good gut microbes humming along doing their good work. Using products that support the microbes on your skin helps maintain clear and glowing skin. This in turn, may help reduce stress too (among other benefits.) See how it all works together?   Breaking it down further for you here: Balancing Cortisol Levels Cortisol, the body’s most famous stress hormone, impacts nearly every organ system as it mediates the stress response, regulates metabolism, controls inflammation, and supports immune function. Cortisol levels may be elevated due to certain medications, trauma, pregnancy, depression, dehydration and malnutrition. When cortisol levels rise, the body undergoes various physiological changes. One of those changes may be an increase in oil production, leading to acne and breakouts. This is why we often blame acne on being “stressed out.” Stress less, is a  pillar of a Nutritious Life because managing stress is essential to living a healthy life. If you’re noticing your skin is not giving the glowy silky smooth look you’re aiming for, you may want to consider your stress levels and how you’re actively managing them. You don’t have to become a pro at meditating to reduce stress. You can start slow by doing breathwork five minutes a day or try other ways to mediate stress such as practicing yoga, foam rolling, working massages into your regular routine, or simply going for a walk in nature. Lowering Inflammation in the Gut  Inflammation is the body’s reaction to stress, like an alarm bell alerting all of your cells to a problem that needs to be fixed right away. Inflammation in the gut refers to many conditions, such as inflammatory bowel disease (IBD), gastritis, and enteritis. Your gut has its own nervous system, called the Enteric Nervous System (ENS), commonly referred to as the second brain. The ENS not only regulates digestion but also sends signals to the brain, meaning your gut and brain are in constant communication. If your gut is inflamed, those signals can be disturbed. Stress, as mentioned above, leads to increased cortisol levels, which in turn leads to inflammation in the gut which can also cause a lack of nutrient absorption, preventing your skin from getting the proper nutrients it needs.  Applying Products that Support the Microbes on Your Skin There are trillions of bacteria and other microbes that make up the skin microbiome. This is one of the reasons we think of the skin as our first line of defense—it’s critical in fighting infections, healing wounds, and controlling inflammation. Just as the texture of your skin varies across different parts of your body, so does your skin’s microbiome vary. The microbes on the face are particularly susceptible to changes. When disrupted, it can lead to overgrowth of bacteria that cause acne, eczema, and other skin issues. In order to maintain a healthy skin microbiome, you’ll want to avoid over-sanitizing, especially with antimicrobial products. Yes, that’s why you sometimes hear people say to “wash your hands but don’t use sanitizer.” Also, keep your skin moisturized that will also protect your skin (and overall health!) (Image: Unsplash)]]> https://nutritiouslife.com/nurture-yourself/skin-microbiome-gut-mind-connection/feed/ 0 https://nutritiouslife.com/live-consciously/summer-health-tips/?utm_source=rss&utm_medium=rss&utm_campaign=summer-health-tips https://nutritiouslife.com/live-consciously/summer-health-tips/#respond Thu, 20 Jun 2024 08:00:00 +0000 https://nutritiouslife.com/?p=71699 Summer naturally offers many health benefits that we can enjoy with just a little effort. Here are 3 simple tips to improve overall health this summer.]]> https://nutritiouslife.com/live-consciously/summer-health-tips/feed/ 0 https://nutritiouslife.com/nurture-yourself/transforming-my-life-after-50-a-journey-of-discovery-and-renewal/?utm_source=rss&utm_medium=rss&utm_campaign=transforming-my-life-after-50-a-journey-of-discovery-and-renewal https://nutritiouslife.com/nurture-yourself/transforming-my-life-after-50-a-journey-of-discovery-and-renewal/#respond Wed, 29 May 2024 21:09:04 +0000 https://nutritiouslf.wpenginepowered.com/uncategorized/transforming-my-life-after-50-a-journey-of-discovery-and-renewal/ Let’s face it—life before middle age can (in some ways) feel like a breeze. We indulge in what we want, look effortlessly good with collagen laden skin, and rarely worry about our health.  But as midlife approaches, in what seems like overnight, the scales tip, and our bodies change. Everything changes! Suddenly, maintaining our appearance requires effort. A lot of effort. This was my reality. I never prioritized exercise, and sugar indulgences dominated my life. Yet, I managed to skate by maintaining the look of my youth. Naively, I didn’t grasp the significance of diet, nutrition, and exercise on long-term and overall health. Everything changed at 50 when I was diagnosed with breast cancer and prescribed medication that left me feeling depleted. Doctors emphasized the importance of diet and exercise, urging me to take control of my health. Taking on the role of the diligent student I’d always been, I followed their guidance. I adopted a diverse exercise routine, incorporating yoga, Pilates, walking, hiking, and strength training. Prioritizing my mental well-being, I deepened my meditation practice and discovered the healing power of sound baths. Immersing myself in nature became a grounding ritual, reducing stress and fostering resilience. Though my journey has been arduous, I’m grateful that I now possess an arsenal of tools to navigate midlife with newfound vigor.  Here are ten tips for women in their 40’s, 50’s and beyond: Positivity is transformative. Armed with a nourishing mindset and a commitment to self-care, we can navigate midlife with confidence and vitality. Let’s embrace this chapter of our lives with open hearts and a determination to thrive. RELATED: 5 Ways I Learned To Love My Body At Age 50 (Image: Unsplash)]]> https://nutritiouslife.com/nurture-yourself/transforming-my-life-after-50-a-journey-of-discovery-and-renewal/feed/ 0 https://nutritiouslife.com/nurture-yourself/how-to-focus-on-self-compassion/?utm_source=rss&utm_medium=rss&utm_campaign=how-to-focus-on-self-compassion Tue, 20 Feb 2024 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/how-to-focus-on-self-compassion/ The end of a rough winter season can sometimes cause frustration, inner criticism, and exhaustion. But instead of telling yourself: “I’ll feel better in spring,” why not start reversing this trend now. The reward will be for you, and also for your loved ones. Kristin Neff, leading researcher in self compassion, shares “Having compassion for yourself means that you honor and accept your humanness. Things will not always go the way you want them to go. You will encounter frustrations, incur losses, make mistakes, bump up against your limitations, and fall short of your ideals. This is the human condition…a reality shared by all of us. The more you open your heart to this reality instead of constantly fighting against it, the more you will be able to feel compassion for yourself and all your fellow humans in the experience of life.”’ Have you made or kept many plans this year? No? We can relate. But, let’s change that. One plan you can make and keep during this intense time is your self care. Feed your spirit by quieting your inner critic, embracing mindfulness, and reinforcing your rest and recharge button. Here’s how to start now: Quiet Inner Critic You know the voice, right? It nags…“I can’t believe you said that.” Or, “You look so fat in those pants.” Or, “You’re never going to get an invite to that meeting/party/event.” The inner critic is relentless! We talk to ourselves in ways we would never talk to a friend. I have heard some say that self-criticism is what motivates them. Instead, we should go with a shot of encouragement over criticism any day for lasting motivation.  Moods are directly connected to our thought patterns. If you exclusively pour in negative self-talk, criticism, and judgment, it will be difficult to feel happy or calm—which then hinders our ability to be productive and provide love to ourselves and others. I am not discounting productive criticism, but how one goes about the process is the key. Detach from harshness and embrace a more positive approach. Allowing your inner critic and negative self-talk to be in charge increases overall anxiety and depression.   Begin by noticing how often your inner voice goes in this unhelpful direction. Journaling can assist this process when you’re in a negative spiral. It can be difficult and unrealistic to jump quickly from the extreme of a negative mood to the extreme of a positive one. Start with something more neutral such as “I will figure this out”, “I am able to try a new plan”, or “I can trust myself.”  Think of how you would respond to a friend in need of a boost in confidence. Now, extend yourself the same gift. Embrace Mindfulness I know you keep seeing this recommendation over and over. The reason why you cannot get away from mindfulness meditation is simple—the research overwhelmingly supports this habit in any stress-reducing and self-care plan. Jon Kabat- Zinn, developer of MBSR (Mindfulness-based Stress Reduction), shares research stating, “There is a strong link between meditation, positive emotions, and a healthier immune system.”  I hear clients say all the time, “I can’t meditate because my mind never stops!” This is not about clearing your mind and having no thoughts. Mindfulness is about noticing, helping to break common rumination cycles we find ourselves in, and interrupting our knee-jerk reactions to life.  The goal is finding a stillness and quiet within you. You take in so much information every day.  Between the news cycle, social media, or family and friends, plan the time to sift through the noise and find your inner quiet. You make better decisions from this place, connect deeper to loved ones, and work more productively. There are numerous videos online to help you walk through a guided meditation or experiment with an app.  I like to simply set a timer on my phone for five minutes, and just sit and focus on my breath going in and out.   Reinforce rest and recharge There are many ways to go about recharging your batteries. Start with asking yourself, “What would make me feel better today?”  It is important to get in touch with how you’re truly feeling. Perhaps it’s more rest, cultivating connections with others, or extending yourself some patience which will be nurturing at that moment.  Pure isolation is not beneficial for mental health. Extend yourself some patience and grace right now. We’re all in this together, although everyone’s exact circumstance looks different. Let’s face it, all of our lives have been turned upside down. It would be abnormal for you not to feel somewhere between uneasy and completely overwhelmed. Acknowledge wherever you are today, and also acknowledge that this moment will not last forever. Author Shauna Niequist encourages us by saying, “Now I know that the best thing I can offer this world is not my force or energy, but a well-tended spirit, and a wise and brave soul.”  If you can tweak a few of your daily practices to tend to your spirit, not only will you be brave to face the day, but it will be contagious to those around you to do the same.   (Image: Shutterstock)]]> https://nutritiouslife.com/nurture-yourself/simple-ways-to-recharge-and-reset-this-weekend/?utm_source=rss&utm_medium=rss&utm_campaign=simple-ways-to-recharge-and-reset-this-weekend Wed, 14 Feb 2024 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/simple-ways-to-recharge-and-reset-this-weekend/ In this new world of ours, it can feel like weekends don’t really exist anymore. When working from home, it’s hard to define when we are working, when we are parents, and when we are just ourselves. Finding even just five minutes of self-care often seems unattainable, and this constant stress can affect your entire body, causing headaches, aches, pains, and insomnia. But taking time for yourself is essential for your health.  At Nutritious Life, we believe unplugging is a priority; so much so that it has its own spot on our to-do lists (for good reason). If you’re struggling with work-life balance, planning a weekend (and we mean both Saturday and Sunday) to unwind or just have fun can be the mental health break you need.  To help you decompress, we’re sharing 10 simple ways to recharge and reset so you can (happily) conquer the days ahead.  Consciously Indulge Welcome indulgence with open arms by cooking your favorite comfort food or stirring up a sweet cocktail. Rewarding yourself is a form of self-care, and it may even lead to a healthier week ahead. A recent study found that people who associated chocolate cake with celebration lost more weight than those who felt guilty about eating it (we don’t use the word guilt here at NL). A much-deserved treat can put you in a positive mindset, and it’s a pretty tasty way to ring in the weekend. Skip the Schedule Don’t make the mistake of jam-packing your weekend.  It will only overwhelm you and lead to burnout. Instead, sleep in to help your body recover from those grueling weekday hours. Getting enough sleep boosts brain function, so prioritizing your zzz’s will set you up for a successful week. Try committing to rest rather than a handful of exhausting activities. Your energized weekday self will thank you for it. Bullet Journal  After a long week of staring at screens, pulling out a pen can feel therapeutic. On Saturday morning, release any thoughts into a journal so you can get out any lingering negativity from the week. A great method is bullet journaling which helps you track the past, organize the present, and plan for the future. This type of journaling allows you to record inspirations, reflections, and entries of progress toward your goals leading to better performance. Get Nostalgic Work-heavy weekdays can make us feel disconnected from people and things we love. Nostalgia is a powerful healing tool that can help you find meaning and increase social connectedness.  Reconnect by calling an old friend, or dig up objects that spark memories (old photo albums, a high school yearbook, or a family recipe). These purposeful actions will remind you of your passions beyond the every day, helping you attain a more meaningful life.  Pamper Yourself Embrace your definition of self-care with a pampering session. While getting a massage may not be in the cards at this moment, there are ways to plan some “me” time. Plan a morning yoga session to release tension, light a candle and soak in a bubble bath, or just relax with a good book. Whatever you choose, plan something special you’ll look forward to all week. It will make your hard work that much more worth it.  Declutter  This one sounds like work, but it can be really freeing. Organization is a great way to clear your mind and feel in control. Clutter overloads the visual cortex and interferes with its ability to process information, so a quick cleaning session can help you be more productive on Monday (and focus on the weekend fun). Start with something small like your purse, car console, or junk drawer. Enhance the experience by lighting a candle and turning on your favorite playlist. You’ll be surprised how therapeutic it really is. Turn Off the Tech & Get Outdoors We know you’ve heard this, but it’s worth repeating. Turn off your tech. How can you truly enjoy yourself if you’re tethered to work emails or random notifications? Research has shown when people “unplug,” they report feeling fresher and more recharged. Spend your time exploring and appreciating the world around you—go on a hike, garden, paint, swim, or stargaze! Just 10 minutes spent outdoors can improve mood and focus.  Give Back Giving back will lead to a more grateful, happy mindset. Just performing an act of kindness is the ultimate mood booster. Volunteer at a local animal shelter, bake treats for your neighbors, or teach a free class on something you love. Even better, it also benefits the well-being of others. You’ll enter the week having gained a new perspective and an uber-positive attitude.  Redecorate Amidst the chaos and stress of everyday life, your personal space should offer comfort and happiness. As we’re spending more time at home than ever, we may be in need of a refresh. Something as simple as rearranging the furniture or adding a bouquet of fresh-picked flowers can make you feel more creative or even clever. Studies have shown that rearranging your personal space can help you identify what you truly love, want, or need—offering relief in times of turmoil or heightened stress. Feeling extra adventurous? Try repainting your wall or furniture with a new color. Learn a New Skill If you’re feeling uninspired by the time Friday hits, spend the weekend exploring an exciting new skill. Having a hobby can help you get creative and raise your self-confidence. Pick something that will keep your mind engaged and your body active. Learn how to play an instrument, get creative with cross-stitching, walk around your town taking photos, or get adventurous with something physical like parkour or roller skating!]]> https://nutritiouslife.com/love-more/how-to-practice-self-love/?utm_source=rss&utm_medium=rss&utm_campaign=how-to-practice-self-love Tue, 13 Feb 2024 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/how-to-practice-self-love/ Have the concept of practicing self-love ever crossed your mind? The concept may seem silly and even a bit self-indulgent at first, especially if you’re constantly doting on everyone else. Why is it that we have such an easy time showing tenderness to our children, partners, and friends, but when it comes to ourselves, it feels foreign?  The following self-love techniques are attainable, affordable, and will help foster a positive relationship between you and, well, you. 6 Self-Love Techniques Squash Negative Self-Talk Take note of harmful thought patterns that may be limiting your potential. Think of your inner voice as your inner child—speak to it kindly! Daily affirmations and journaling are great tools to help with this.  Prioritize Your Health This means nourishing your body with healthy, energy-boosting foods, making regular time for physical activity (whatever that means to you), getting enough sleep, building white space into your day, and any other actions that support your mental and physical well-being. Set Boundaries Whether at the office, with extended family, or between you and the six hours you spent scrolling on TikTok last night, setting boundaries is a way to maintain healthy relationships and preserve your sanity. (Say, for example, your boss is texting you on the weekend. Boundary-setting would be telling him or her that they can no longer text you outside of normal business hours.) Although setting boundaries can be awkward at first, it’s worth it in the long run. Make Time for Self-Care Self-care is a crucial part of loving yourself. Making time for self-care means that we think we are worthy of love, attention and TLC. Try to set aside time in your schedule to do things that make you happy, even if it’s something as simple as going for a walk or baking a pie.  Show Yourself Compassion Ditch the perfection mentality (it’s the enemy of self-love), and realize that you’re human and you’re going to make mistakes. It’s important to get comfortable with that notion and change the way you react to them when they happen. Instead of interpreting mistakes as a sign that you’re a failure, view them as an opportunity to learn and grow.  Practice Authenticity Don’t hide the parts of you that are messy and imperfect, embarrassing or shameful. Don’t fear the judgment of others (it says nothing about you and a whole lot about them). The only person you need to please is yourself. So live your life full out. Be unapologetically and authentically you.  (Photo: Shutterstock)]]> https://nutritiouslife.com/nurture-yourself/5-ways-i-learned-to-love-my-body-at-age-50/?utm_source=rss&utm_medium=rss&utm_campaign=5-ways-i-learned-to-love-my-body-at-age-50 Tue, 13 Feb 2024 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/5-ways-i-learned-to-love-my-body-at-age-50/ As women, we spend a lot of time picking ourselves apart (My thighs are too big. I wish my nose was smaller. If only that jiggle in my belly would go away). But, what if we were to change our chatter? Rather than saying, “I’ll be happy if I fit into a smaller pair of jeans” or “I’ll look better if I just lose that 10 pounds,” look in the mirror and find the things that you love about yourself.  It’s taken me a long time—50 years to be exact—but, rather than continually trying to change myself, I’ve finally decided to love myself for who I am—on the inside and outside. I know this sounds simple (hard, but simple), but it completely changed the way I view my body. 5 Ways I Learned to Love My Body I Forgive Myself for Not Working Out Our bodies are like machines. They need to be fueled properly, they need rest and recovery, they need regular check-ups, and they need exercise. As someone who loves physical activity, I feel blessed to be afforded the gift of movement. But I have been guilty of beating myself up for missing a workout. I’m not saying that just because I’ve changed my perspective, I don’t sometimes struggle with taking a rest day. However, I know I need to give my body the recovery it deserves so I can perform better the next day.   When you’re feeling negative about missing a workout, stop! Instead, focus on what you did that was important (rested, chatted with a friend) and schedule some movement for the following day. I Know Food Is Not the Enemy I used to be afraid of food (don’t eat this! avoid that!). But, I want my body to be strong. That means putting the good stuff in. I’ve finally stopped counting calories, which can be detrimental to those suffering with disordered eating. Now, I think of calories as energy. I concentrate on listening to my hunger cues and consume what makes me feel the best. I try to eat a certain way during the week and relax a little more on the weekend so that I never feel deprived.  We also need to stop labeling food as good or bad, something I still struggle with. But when I indulge now, I try to enjoy the experience and not associate it with guilt (I know, easier said than done). I Don’t Compare Myself to Others No matter who I meet, I tend to notice their most attractive attributes (flawless skin, long lashes, or beautiful smile). I never see anything negative. Yet when I look in the mirror, I notice every wrinkle, every flaw. Now, instead of criticizing myself, I try to replace those mean words and thoughts with useful, empowering language like “strong,” “captivating,” or “bright.” It doesn’t always work, but with practice, I’ve learned to look at things differently.  Now, I wake up in the morning, look in the mirror, and consciously pick out at least one of my best attributes. Try it! I promise it will change your outlook. Plus, when you notice these things in yourself, chances are others are noticing it, too. I Surround Myself with Positivity I attribute some of my acceptance to my husband. Of course, we all want to learn how to find that confidence from within. But, I do recommend surrounding yourself with people who build you up rather than put you down. Sometimes, people’s own insecurities can cause them to criticize subconsciously. As I age, I’m more selective with who I like to spend my time with. I prefer positive, open-minded, accepting friends who are genuinely happy for my successes and there to support my failures.  When negative thoughts start to surface, I quickly find something else to focus on. One way is giving back: After a day of volunteering, I feel pretty silly for worrying about my muffin top. Or, when I’m training a client and they tell me they feel better, I also feel better.  Instead of focusing on the negative, I celebrate something every day. Before I go to bed, I think about something that made me happy that day. I Remember What Truly Matters In the midst of life’s most stressful moments, I remember to recognize what I do have. I cherish my family and friends, my career, and my health. I still have days when I feel fat, think negatively, and hate my hair—but they don’t stop me from reframing it to find the positive. I choose inner happiness now, and hopefully you won’t have to wait 50 years to embrace yours, too.]]>