theconnectionsnj.com HEALTH & WELLNESS PAGE 41 Jacqueline Gomes By Jacqueline Gomes, RDN, MBA The need to prioritize our health and well-being has never been more critical. Can you think back to March of 2020? What were your initial expectations of what lockdown would look like for you? Did you have thoughts of becoming more fit, eating better, spending more time with family, or organizing that closet or room? – Unfortunately for many Americans, that “health kick” didn’t happen. Instead, it caused a surge in anxiety and depression, particularly among women. Women were faced with major changes to their already hectic lifestyle, which included homeschooling or child care - all while being expected to operate within their careers like nothing out of the ordinary was going on. As a result, adopting unhealthy behaviors such as inactivity, stress eating and lack of sleep were the new normal, and for many, this led to unwanted weight gain. Uncontrolled stress combined with a lack of attention to our physical health is a recipe for long-term chronic disease. It’s time to highlight the importance of caring for our future selves by setting boundaries and prioritizing our physical and mental health. Why is self-care so hard for women to adopt? What I’ve seen from my own clients is women getting caught in a vicious cycle of self-sabotage. When someone is experiencing chronic anxiety or depression, there is no motivation to care for self; there’s almost this sense of “oh well, I’ve lost all control, so why bother?” This is where setting boundaries starts; it starts with identifying what you need to feel more in control of your health outcomes. How can someone start to make positive changes? The goal is incremental progress, not perfection. Start with one action item you can implement this week. For example, let’s assume the goal is a 30-minute walk three times per week. In order for this to happen, you must set boundaries, such as A) Leaving work on time; B) Taking a lunch break; C) Asking for help to free up some time. Once you become disciplined to take that walk regularly, move on to the next action item. This is a simple and very effective model that leads to positive changes over time. What is self-care? Think of self-care as something your future self will thank you for; it’s an activity that should support a future positive outcome. The idea of a “perfect balance” between work and home life is unrealistic. Trying to achieve perfection leads to frustration. Instead, think about two or three non-negotiables for each day that have a direct impact on your well-being. Here are a few of mine: 1. Physical activity. A morning workout supports my physical and mental health. 2. Five to 10 minutes each morning of gratitude andmeditation to set a positive intention for the day. 3. Having a plan for what I’m eating and feeding my family. This supports my need to feel organized and provide my family with a nutritious diet. These actions equate to self-care because they have a direct positive outcome on me and how I feel for the day. What is the importance of developing these routines? Uncontrolled stress & anxiety leads to poor physical health. Without developing a self-care routine, we go through life putting out fires, only taking care of ourselves when it’s too late. Uncontrolled stress can affect our immune system, and lead to unwanted weight gain and poor sleep which raises stress hormones that affect food choices and metabolism. Taking charge of your health and making yourself a priority allows you to operate at your full potential – for your family, career, and for you! Jacqueline is a Registered Dietitian Nutritionist with 19 years of experience in health and wellness, specializing in weight management, heart health, insulin resistance, nutrition communications and recipe development. Email Jacqueline at Jacqueline@busywomanweightloss. com to find out if working together is right for you. Set Boundaries and Prioritize Your Physical and Mental Health Uncontrolled stress combined with a lack of attention to our physical health is a recipe for long-term chronic disease. It’s time to highlight the importance of caring for our future selves by setting boundaries and prioritizing our physical and mental health. HOTLINE HEALTH
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