Take Care of Yourself First: 3 Tips For Taking Care of Your Personal Health

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March 8th is International Women’s Day, so we will focus on women’s health. One of the most common diseases affecting women is cancer, with the rates for both breast and cervical cancer high, and many others very common. Whether you are looking for information on cancer prevention or ways to improve your general health, it helps to learn to look after yourself first.

Life is busy. Many of us are raising children and/or caring for parents while maintaining a household and at least one job. It can be a challenge to focus on our daily health, but with the consistent rise in lifestyle diseases (those we have some ability to prevent), we can greatly improve the quality of our lives with some simple changes.

Gain Control with the You 2.0 Wellness APP

Deciding to make changes in your health-related habits is an important step, but if it isn’t followed up with a plan and consistent action, nothing will happen. The You 2.0 Wellness APP offers information on how to create new habits and provides support while you establish those habits in your life.

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Take Care of Yourself First: 3 Tips For Taking Care of Your Personal Health

If you have ever flown on a plane, this is a concept you will be familiar with. It is announced on every flight. If you are travelling with children or someone who will need help, you are told to put on your own mask first. This same idea works for our health and wellbeing. In order to care for others, whether family, friends or co-workers, we must make sure we are healthy.

Here are 3 simple steps you can start with to improve your personal health and well-being:

1. Create Mindfulness Around Food

Your food choices each day affect your health and combined with daily exercise, practicing mindfulness around food can help you reach and maintain a healthy weight, lower your risk for chronic diseases, and promote your overall well-being.

Here are some ways to do this:

  • Order Your Groceries Online: It is simple today to order your groceries online or through an app and either have them delivered or schedule a quick pick up on your way home. This helps save time in an already busy day. It can also support meal planning and reduce impulse purchases.
  • Eat Slowly and Enjoy Your Food: Eating slowly creates you a natural break in your day. Enjoy the experience as you savour every bite.
  • Use Fresh and Healthy Ingredients: Prepare colourful meals from fresh ingredients. This will not only make your meals more visually appealing but with each coloured food group you add, you increase the antioxidant and nutrient value of your food.



2. Stress Less

Stress is a natural physical and mental reaction to life experiences, and everyone experiences it from time to time. But when you are constantly stressed, it can begin to take a toll on your health and lead to symptoms such as irritability, depression, anxiety, and headaches.

  • Meditate: Whether you commit to breathing exercises or guided visualization, a daily practice of meditation is one of the most effective ways to reduce stress.
  • Set up a play date for yourself, not just your kids: Take time to get together with friends and have some fun. Laughter is good for the body and helps to fill your cup which can become dangerously empty when you focus entirely on caring for others.
  • Try journaling: With the variation of journaling options available, you should be able to find something that works for you. If you are stuck and don’t know where to start, begin with a gratitude jar and commit to adding something every day. Take a few minutes daily to consider what you are grateful for. This is a great way to begin and/or end your day.
  • Commit to regular exercise: What do dance, mountain climbing, and swimming have in common? Beyond the obvious health benefits of each being an excellent form of exercise, if you love them, they are great for stress relief. The key to establishing an exercise program you can maintain long-term is to find something you enjoy. Consider finding a group to join so you have the added benefit of companionship and accountability.
  • Learn to say no: This is often one of the first words children learn and they love to say it. Most of us forget the power of no. We become accustomed to taking on more than we can do and say yes to tasks we have neither the time nor energy to do. It helps to remember that each time you say yes to something you don’t want to do, you are saying a silent no to yourself.


3. Choose Sleep

One of the most important daily practices for health – physical, emotional and mental – is sleep. It’s okay to miss a couple of hours tonight, I will make up for it tomorrow. Does this sound familiar? Would you choose to skip sleep for 2 or 3 days? Probably not. The problem is, it’s rarely one night and accumulated sleep loss can have a significant negative impact on your health.

One of the best ways to ensure you get quality sleep is by paying attention to your bedroom. This should be a space where you can relax and unwind, so make sure to:

  • Create a space that is quiet and calm.
  • Add a diffuser for essential oils that help you to relax and sleep.
  • Invest in quality blackout blinds so your room can be completely dark.
  • Keep the temperature lower while you sleep – 18.3 C is optimal for a good night’s sleep.
  • Wash your bedding regularly – typically once a week if you are sleeping in your bed nightly.
  • Replace your pillows when necessary – every year or two is recommended but this depends entirely on the type and quality of your pillow.


Change Your Life Today!

To find out more about You 2.0 Wellness App and how it can help you achieve greater self-control in all aspects of your life and help improve your personal health, call us today at 403-460-6961 or fill in our online contact form.

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