Self-Nourishment Guide
What does it mean to nourish yourself?
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Self Nourishment Guide
Nourishing your body:
Consume enough food: Many women today limit their diet to around 1500 calories, which may not meet the body's basic energy needs. If you are as active as I am (and I'm not the most active person), you could easily require around 2000-2500 calories. However I'm not a big fan of counting calories, but doing so for a week could help you evaluate your actual food intake.
Prioritize nutrient-dense food: These foods are rich in nutrients but low in calories. They contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.
For example, small oily fish like sardines, consumed whole, are packed with essential nutrients and high in omega-3 fatty acids.
Similarly, nutrient-dense foods like kale and sea vegetables are rich in vitamins C, A, K, B6, potassium, calcium, magnesium, copper, and manganese. They also provide iodine, which is essential for thyroid function.
Liver, a nutritious organ meat, is also rich in B vitamins, copper, iron, phosphorus, zinc, and selenium.Eat regularly without skipping meals (every 3-4 hours to prevent blood sugar drops that can interfere with progesterone absorption, potentially causing PMS - be thoughtful when to do intermitting fasting)
Breathing: When was the last time you took a deep breath to fill your body with oxygen? I personally enjoy doing Wim Hof breathing exercises and attending breathwork workshops regularly.
Nourishing your mind:
Pay attention to what you watch:
The news we consume: Although we're aware of the world's miseries, we should question whether it's the right time to watch any war or political news. Are we in the appropriate emotional state to absorb such news?
We frequently find ourselves scrolling through social media, where every video triggers an emotional reaction. Our nervous system isn't designed to swiftly shift between emotions, be it sadness or joy. It can significantly affect our emotional intelligence.
This raises the question, is there an alternative that won't disrupt my nervous system? A book, a film, or perhaps a sunset? What captivates your attention and brings a sparkle to your eyes?Pay attention to what you listen:
Whether it's a podcast (I myself am a huge consumer of podcasts), or an audiobook, ask yourself if the words you are hearing are beneficial. Are you learning something? Does it relaxes you?
Also, does the music you listen to have lyrics that align with your values? When you frequently listen to something, you tend to embody its character.
Nourishing your soul:
Engage in activities that bring joy, calmness, and satisfaction.
These are often creative pursuits, but they can be any type of activity like spending time with friends, having deep conversation, and also spending time alone, selfcaring, doing nothing but breathing (like meditation)