5 Scientifcally Proven & Free Ways To Feel Better Now
Self-Care Is The New Healthcare
LOVING LATELY:
If you want to cut back on alcohol but still feel a “buzz” and sleep amazing you must try these.
I purchased 3 ice rollers (all of which broke) before I caved and invested in this one which has been going strong for YEARS.
I resisted buying a tempature controlled mug for YEARS. My husband bought me this one (which is so worth the price) and I have steaming hot coffee for 2 hours! KEY for moms on the move in the morning.
Now back to the regularly scheduled program…
Top | Earrings | Denim (Dark Wash) | Sunglasses
Hello my beautiful friends!
I am so incredibly grateful you are here. Today I’m thrilled to share some exciting insights from our latest Rituelle podcast episode, "Self-Care is the New Healthcare."
I also share 5 scientifically backed ways that you can feel better now. This episode has got a lot of data so don’t forget to listen to the full episode for all the juicy details!
Why Do We Need Self-Care?
According to the World Health Organization, many chronic conditions like heart disease, stroke, and certain cancers can be prevented by addressing lifestyle factors such as stress, diet, and activity.
In a world overwhelmed by technology, toxins, and constant connectivity, self-care is essential. It's not indulgent—it's preventative healthcare, aimed at reducing stress and fostering vitality, which is the ultimate goal!
For me, this way of thinking focuses on being proactive rather than reactive. It make me feel a sense of power over my own health, wellness and longevity!
5 Scientifically Proven Ways To Feel Better Now:
1. A Daily Gratitude Practice
Data: Studies published in the Personality and Individual Differences Journal found that regular gratitude practice leads to lower levels of depression and higher levels of well-being. It can immediately increase happiness by 10% and reduce depressive symptoms by 35%.
How to Practice:
Gratitude Journaling – Start each day by writing down three things you’re grateful for. You can also do this in the evening as a reflection on positive moments throughout your day.
2. Walking (Especially in Nature)
Data: Walking, especially in nature, has been shown to reduce depression and anxiety symptoms. A short 10-minute walk can even boost energy more than caffeine.
How to Practice:
Nature Walks – Make time for at least 30 minutes of walking outdoors in a park or forest a few times a week. I love to habit stack and take a gratitude walk! There is a guided gratitude walk on my podcast if you’re new to this concept.
Walking Meeting –If you don’t need to be in front of a computer for a meeting during your work day, consider popping in your ear buds and getting some steps in while you listen-in!
3. Meditation & Breathwork
Data: Meditation reduces cortisol, improves immune function, and contributes to emotional regulation. It also enhances brain function and can delay cognitive decline. Breathwork has been shown to reduce cortisol levels, activate the parasympathetic nervous system, and improve emotional regulation. It helps balance the body's pH levels and oxygenate the blood.
How to Practice:
Guided Meditation – I have a 7 Day Guided Meditation Series right here on my Substack. Each meditation is designed to fit into your already busy schedule and takes just TEN MINUTES OR LESS. If you want a sneak peak of the series, I released a breathwork meditation on my podcast last week!
4. Dry Brushing or Lymphatic Drainage
Data: A review in Integrative Cancer therapies showed that manual lymphatic drainage techniques similar to dry brushing, promotes that lymph flow, and improves your immune response. Dry brushing is also really exfoliating, reduces the appearance of cellulite and increases your energy and overall well being.
How to Practice: I use this dry brush, but you can totally use a wash cloth and get a similar effect. Other free ways to support your lymph are to stay hydrated and physical activity. If your kids have a trampoline, bouncing on the trampoline or rebounding is really great for the lymph. You could also do a self-lymphatic massage. Lastly, hot/cold therapy….so taking your normal shower and then turning it to cold can stimulate that lymphatic flow.
5. Face Plunging
Data: Cold exposure reduces inflammation and swelling. Medical Hypothesis Journal noted that cold exposure activates the sympathetic nervous system, which releases norepinephrine, that in turn boosts your endorphin levels. It stimulates that vagus nerve, which slows your heart rate and conserves oxygen. So it tells your body you're safe and calm. The last interesting thing is that is has been known to be effective in alleviating headaches and migraines.
How to Practice: Take a bowl of water and pour a bunch of ice into it and let it get cold. Then, you're going to dunk your face into it and hold your breath for like 15 to 30 seconds. Repeate a few time. See face plunging in action on my instagram and if you try it—def tag me in your story @erikakarl__
Before You Go…
Hit reply to this email and tell me your very favorite way to practice self-care!
xx,
Erika
Love all of these and do them all each week. The gratitude journal first thing in the morning is a game changer