Discover 7 Tips To Spring Clean Your Body To Boost Your Health And Well-Being (Part 2)
How to spring clean your body to boost your health and well-being
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FULL TRANSCRIPT
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Hi, I’m Pascale Gibon your host. Welcome to episode 291 of the Everyday Life Balance Show. Thank you for tuning in.
This is Part 2 of “Discover 7 Tips To Spring Clean Your Body To Boost Your Health And Well-Being”
How are you getting on with your spring cleaning this year?
In Part 1 of this series, episode 290, you discovered the first four habits to spring clean your body and here is a recap:
Spring clean your body - habit #1 is to drink plenty of water.
Habit #2 is to eat whole foods
Habit #3 is to avoid caffeine and alcohol
And lastly, habit #4 is to exercise regularly.
In this episode, you will discover the remaining three habits to spring clean your body so that you boost your health and well-being.
Spring clean your body - habit #5: Get enough sleep
Sleep is crucial for your body to regenerate and heal. Aim to get at least seven to eight hours of quality sleep per night to allow your body to rest and recharge. You might be ok with six hours of quality sleep and still feel refreshed. Listen to your body.
Long-term sleep deprivation leads to burnout.
I suggest improving your before-bedtime habits. Here are some helpful and easy-to-do tips:
1. Avoid caffeine and other stimulant consumption close to bedtime because they can interfere with sleep. This recommendation works for me. Consuming chocolate before going to bed can disrupt my sleep. Avoid or limit the intake of caffeinated beverages like coffee, tea, energy drinks and certain medications, especially within a few hours before bed.
2. Avoid heavy meals and late-night eating: eating a large, heavy meal or snacking excessively close to bedtime can cause discomfort and digestive issues that may disrupt sleep. Try to have your evening meal at least a few hours before bed and avoid heavy or spicy foods that may cause indigestion. I understand this is not always possible, so if you generally finish work late, go for a substantial meal at lunchtime and a lighter meal or snack in the evening when you get home and feel hungry.
3. Limit electronic device usage: the blue light emitted by electronic devices like smartphones, tablets, and computers can suppress the production of melatonin, a hormone that helps regulate sleep. It's best to avoid electronic device usage for at least an hour before bed. Consider using apps or settings that reduce blue light or wearing blue-light-blocking glasses if you need to use devices closer to bedtime.
4. Increase your wind-down routine: after a long working day or day of activities, engaging in stimulating or stressful activities just before bed can make it difficult to unwind and fall asleep. Establish a wind-down routine that includes calming activities like reading a book, taking a warm bath, practising relaxation techniques, listening to soothing music, meditating or praying. Consistency matters to signal your body that it is time to relax and prepare for sleep.
5. Introduce a regular sleep schedule: inconsistent sleep patterns, such as going to bed and waking up at different times each day, can disrupt your body's internal clock and make it harder to fall asleep and wake up refreshed. Aim for a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends.
6. Introduce physical activity: a sedentary lifestyle can contribute to poor sleep quality. Regular exercise during the day can help promote better sleep at night. However, your best option is to avoid vigorous exercise too close to bedtime, as it may energize you and make it harder to fall asleep. Besides stretching after a long working day sitting at your desk, for example, releases the body of tension like back, shoulder and neck pain and promotes better quality sleep.
7. Stress and worry: excessive stress, anxiety, or worry can interfere with relaxation and falling asleep. Practice stress management techniques such as mindfulness, deep breathing exercises, or journaling before bed to help calm your mind and promote a night of more restful sleep.
By establishing healthy bedtime routines and creating a relaxing sleep environment, you can improve the chances of getting a good night's sleep and waking up feeling refreshed. It is worth it!
Spring clean your body - habit #6: Practise mindfulness
Mental and emotional toxins can also affect your health. Practising Mindfulness, meditation, or deep breathing exercises can help decrease stress levels and improve mental clarity.
During an emotional "spring clean," deep breathing exercises can help promote relaxation, reduce stress, and support emotional well-being. Here is an example of a deep breathing technique you can try:
Diaphragmatic breathing (or belly breathing):
- Find a comfortable seated position or lie down on your back.
- Place one hand on your abdomen and the other on your chest.
- Take a slow, deep breath in through your nose, allowing your abdomen to rise while keeping your chest relatively still.
- Exhale slowly through your mouth, letting your abdomen fall as you release the breath.
- Focus on breathing deeply and fully, allowing the breath to naturally fill your lungs and abdomen.
And lastly,
Spring clean your body - habit #7: Try a detox programme
There are several detox programs available that can help jump-start your spring cleaning process. However, it is essential to choose a program that is safe and effective. I recommend you seek advice from a professional consultant before beginning any detox program.
I have done the Chris James Mind Body 12-Day Cleanse programme several times over the years, and I highly recommend it. If you want to learn more about this programme, just go to https://shop.nutrivital.co.uk and search under Products for Chris James Mind Body brand.
I hope you enjoyed this episode.
Here is a recap of the remaining three habits to spring clean your body so that you boost your health and well-being.
- Spring clean your body habit #5: Get enough sleep
- Spring clean your body habit #6: Practise mindfulness
- Spring clean your body habit #7: Try a detox programme
Just as decluttering and organizing your living space can bring clarity and order to your life, spring cleaning your body can bring balance and vitality to your health.
Remember, now is your time to transform your life one step at a time.
Wherever you are on your spring cleaning journey, treat your body like a temple and enjoy the process. Listen to your body and try to incorporate as many new healthy habits as possible step by step.
I look forward to connecting with you next Monday.
Have a fantastic week, take good care and lots of love.
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Pascale Gibon is the #1 Bestselling author of YES! TO Love – The Ultimate Guide to Personal Transformation for Everyday Life Balance and The Essential Guide To Success Checklist - The 30-Day Challenge to Build Your Path to Success and Fulfil Your Life's Purpose.
Pascale is also the founder of YES! TO Love Academy (her live events) and YES! TO Training (or Y.T.T. YES! to True Transformation) your portal for personal transformation which helps you stand back up so that you can regain your zest for life, make your life work for you and quantum leap every aspect of your life from the inside out. The results are more joy, real happiness and success as you increase your self-expression, self-love and self-confidence, and you feel empowered.
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