You know those gorgeous women and men who blossom in their 40s? I reckon they’ve taken excellent and conscious care of themselves in their 30s.
The other day I felt so tired in the middle of the day. I got feverish for the first time in many years. Nevertheless, I stayed in the go-go-go mood as I had to meet a deadline. My husband came and told me that I had looked like I needed to take a rest. He continued: “You are 30 now. You aren't 20 anymore, and you need to listen to your body more carefully”. I felt as if I heard the guardian angel speaking ♥
I’ve been teaching the importance of self-care, but in all honesty, deep inside I believed that I've still had some time to work my way around all that maintenance. I was doing great, and I thought that was enough.
Knowing something is not the same as doing it. In that light, to be able to practice self-care we need to become aware of our behavior - moment by moment.
I wrote this holistic guide for myself and for you who are interested in getting the most out of the decade before us. I know that some of my friends who are in their 40s might feel as if they’ve missed on something, but please know that our bodies are the powerhouses that will give back generously as soon as we start treating them well. They regenerate themselves every seven years, and the best thing you can do for yourself is to start now.
NUTRITION AND GUT HEALTH
It’s high time to understand that nutrition is not a calorie in and calorie out. Most disease start in the gut. Your gut is connected to your immune system and your brain. About 80% of your immune system is in the gut. The majority of serotonin (the neurotransmitter responsible for our sense of wellbeing and satisfaction) is produced in the gut. Brittle nails, brain fog, poor digestion, dry skin, eczema, psoriasis, allergies, PMS, migraine, depression, mental challenges, fluid retention, constipation, bloating - could all be the symptoms of leaky gut. All the anti-wrinkle creams won’t work if you don’t have decent gut health. Gut health is one of the most important things when it comes to fertility. Eat food that is basic, directly related to the land or sea that is fresh, whole and unprocessed. Don’t neglect the power of bone broth and fermented veggies. Learn how to cook at home and let go of takeaways.
Mental health is high up on my priority list. Managing stress, resolving pain, becoming aware of the emotions and feeling them instead of neglecting them has been on my radar all the time. I know so many people that are afraid of their pain. I used to be as well. Pain could only be resolved once we feel it. Dr. Bernie Siegel said that the number one problem most patients face is the inability to love themselves. This gotta change, folks. If you suffer from any addictions (cigarette, coffee, alcohol, food, drugs, sugar, sex), know that they are not the problem. The ACE study said that they are the solution to the unresolved pain. Make your 30s a decade to identify and resolve your pain.
If you feel like everyone is getting woo around Higher Power, God, Universe, Mother Earth, and other entities, and it feels intimidating to you, I want to encourage you to consider a different perspective. Our healthcare and dietary imbalances and woes are related to a disconnect from nature’s processes, from pleasure, and from the feminine in every one of us (both men and women). We encounter so many distractions from media, friends, influencers, governments, telling us how to be and what to do. The solution is to connect with ourselves, to love and appreciate our bodies, to power your lives with love, cultivate the discipline of pleasure, and move with delight. You can be religious; you can be spiritual, or both. Find what works for you, but know that the ultimate goal of spirituality is to connect with love and to surrender.
During your 30s the motivation to exercise to get the beach body is loosing on its intensity. We start experiencing back pain from sedentary lifestyle that we cultivated during our 20s. The 30s bring bone density loss, loss of a muscle mass and steady weight gain. If you have a sedentary job, I cannot stress enough how important it is for you to start the regular exercise routine. Not only that your body will become strong and more flexible, and that you’ll prevent conditions as mentioned earlier, but you'll also be able to assimilate the nutrients from the food that you eat, ingest more oxygen and sweat out the toxins from your beautiful temple. Now, I hear many times that people don’t like to exercise. What I discovered is that majority of people had tried only one type of exercise, and base their judgment on that single unpleasant experience. Going to the gym isn’t the only way to exercise. Explore barre, hot yoga, pilates reformer, TRX. If all of these options evoke the same feelings of resistance within you, then commit to making 10.000 steps per day. Only by trying different things you’ll get to know what you like. You cannot think your way through - you must try!
There is a lovely book called Goddesses Never Age by Dr. Christiane Northrup. In that book, she gives a detailed manual on how to holistically care for your breasts. Some of the things that she recommends are regular breast massage to increase the flow of the lymph fluids and blood to the tissues and bring them oxygen and vital nutrients. She says that going without the bra as much as possible is very important for the same reason. Acknowledge and express your feelings, eliminate negative self-talk around breasts, open yourself to love, and sweat regularly to remove toxins and reduce cortisol. She suggests taking vitamin D3, vitamin C, omega 3, coenzyme Q10, and iodine. Avoid drinking as it’s connected to breast cancer. Eat rich, a low glycemic diet with plenty of high-fiber vegetables. Know that insulin resistance is a risk factor for breast cancer and the smartest thing you could do is to cut down on sugars as soon as possible.
Do you still expose your skin to the sun? It’s crucial to do so, but only for the 15 minutes and in the morning. In our 30s we start getting the first wrinkles. Depending on your genetics, lifestyle, type of the skin, some will wrinkle faster than others. Taking plenty of water, having regular exercise, cultivating restorative sleep, eating right fats, taking various strains of probiotics, supplementing with vitamin C and consuming a low sugar diet, will significantly attribute to having healthy, radiant and beautiful skin. Another critical thing to remember - your skin is all over your body, not just on your face. Ditch the synthetic lotions and potions and use au natural coconut oil, sesame oil or some more conscious products based on natural ingredients. Your body absorbs chemicals from the products that you put topically, and you don’t want them to end up disrupting your endocrine system.
If there were one single thing that I should choose from this list - that would be sleep. Go to sleep every evening at the same time, ideally at 10 pm, as much as you can. At least one hour before hitting the bed, turn off your computer, your phone, TV, and other gadgets. Blue light is not your friend, and you want to shut it down, so it doesn’t interfere with the melatonin production. Following the circadian rhythm of nature is the best advice to regulate your sleep naturally. Create the rituals that will help you end your day. For example, I like to take a shower with warm water, put the body oil, massage my face and scalp and thoroughly comb my hair. I love the silky sleeping mask, and I start using it with the first days of spring.
Does this seem hard to you? Let me know as I'd love to learn how you feel about my approach. I'm here to serve you, and I want to do my best to find the way that will support your efforts. In that light, I'll appreciate your honest feedback. You can reach me via Instagram, Facebook, email, or here in the comments.
If you ever feel overwhelmed, remember to get back to Doing Simple Better. As you know, lifestyle is the set of daily choices, and I know that you’re wise enough to choose the best for yourself.