Physical Care

Vegetables.

Physical self-care includes basic nutrition, hydration, and exercise practices. A healthy body responds to the unavoidable stress in life better than an unhealthy body (Davis et al. 2008 ). Nutrition and hydration self-care practices include eating a healthy amount of nourishing foods and engaging in the planning needed to make that happen (Cook-Cottone 2015b ; Story et al. 2008 ).

Hydration:

Items:

  • I drank at least 6 to 8 cups of water.

Information:

  • It’s important to maintain adequate levels of hydration. Our bodies use water to regulate our temperature, lubricate and cushion our joints, protect our spinal cord and other sensitive tissues, and help eliminate waste. If water losses are not replaced, dehydration occurs. Researchers have found that even mild dehydration (i.e., 2% loss of body weight) can result in headaches, fatigue, and reduced physical and mental performance.
  • General recommendations for women are approximately 91 ounces of total water—from all beverages and foods—each day, and men an average of approximately 125 ounces daily of total water.

Specific Guidance:

  • Suggestions for increasing your water intake:
    • Add things like fruit, a squeeze of lemon juice, or cucumber and mint to your water to make it more palatable
    • Carry a reusable water bottle with you to remind you to drink more
    • Substitute your usual go-to beverage (soda, juice, etc.) for water
    • Eat more fruits and vegetables with a high water content (e.g.watermelon, cucumbers)

Resources:

References:

Nutrition & Intuitive Eating:

Items:

  • I ate a variety of nutritious foods (e.g., vegetables, protein, fruits, and grains)
  • I planned my meals and snacks

Information:

  • Issues such as drops in sugar levels, insufficient or excessive energy intake, nutrient deficits (i.e., low iron intake, low vitamin D and B12 levels) have all been identified as related to mood and sense of well-being and can be dysregulating.

Specific Guidance:

  • Buy one new fruit or vegetable at the grocery store or farmer’s market every week
  • Spend some time on the weekends pre-preparing food so that you can spend less time cooking during the week
  • TED Talk: Why Dieting Doesn't Usually Work

Resources:

References:

  • Beydoun, M. A. (2014). The interplay of gender, mood, and stress hormones in the association between emotional eating and dietary behavior. The Journal of Nutrition, 144, 1139–1141. doi: 10.3945/jn.114.196717 .
  • Brown, R. P., & Gerbarg, P. L. (2015). Nutrients, phytomedicines, and mind-body treatments for substance abuse. In N. El-Guebaly, G. Carra, & M Galanter (Eds.), Textbook of addiction treatment: International perspectives (pp. 747–772). New York: Springer.

Exercise:

Items:

  • I exercised at least 30 to 60 minutes
  • I took part in sports, dance or other scheduled physical activities (e.g., sports teams, dance classes)
  • I did sedentary activities instead of exercising (e.g., watched tv, worked on the computer)- reversed score 
  • I planned/scheduled my exercise for the day
  • I practiced yoga or another mind/body practice (e.g., Tae Kwon Do, Tai Chi)

Information:

  • The CDC says that getting 150 minutes (two and a half hours) of moderate-intensity of aerobic activity each week can reduce your risk of the two leading causes of death in the United States, heart disease and stroke. It can also reduce your risk of type 2 diabetes, metabolic syndrome, colon cancer, and breast cancer, as well as improve your blood pressure and cholesterol levels.
  • In addition to reducing your risk of disease, exercise also promotes wellness by reducing stress. When you exercise, your body releases endorphins into your bloodstream, decreases your muscle tension, and increases your alpha wave activity.

Specific Guidance:

  • Recommendations from the CDC on overcoming barriers to physical activity include adding physical activity into your daily routine, joining a group or class, and inviting your friends and family to exercise with you
  • TED Talk: The Brain-Changing Benefits of Exercise

Physical Activity Resources:

References: