healthylifestyle

self-care in the bathroom

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Jesse Brisendine’s video podcast, A Handful of Hope, offers listeners inspiration and, just what you’d expect, hope. I was honored to be invited for an interview, or rather,  a cheerful discussion with Jesse. It was fun to participate in a naturally evolving conversation around wellness and self-care. In the end, we titled the podcast Self-care in the Bathroom.

We didn’t expect to encourage our listeners to use restrooms for self-care, but why not? After all, a bathroom break is the only ‘break’ some people will get in their long day. So, why not stall, take our time, and tune inward. Besides, it’s one of the only acceptable times when people can actually lock themselves in a room, not having to answer to anyone. I propose that a restroom is as good as any place to ground and be mindful. In this video, Jesse and I talk about all of these things in addition to the neglected resources we can freely access in a restroom.

I hope you enjoyed the video podcast! At times like these we can all use a little humor, and a handful of hope.

If you’d like more self-care resources subscribe to my YouTube channel or enroll in my subscription course, Self-care 360.

Be well…take good care of YOU,

Dr. Kim

goodbyyye 2020

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Just a few days ago (12/17/20) Fullscript released an article, a holiday blog actually, titled 21 Ways to Stay Healthy During the Holiday Season: Managing Stress, Eating Well, and More. It’s the best list I’ve come across. These health-focused platforms feel so important to me, not just because of the holidays as we enter the Winter months, but also because the world is combating COVID-19. Furthermore, Fullscript  articles are medically reviewed by physicians, so I trust the information they provide. Here, I’ll tell you about my top three from their list.

Eat mindfully.

It’s impossible to savor the flavors, textures and temperatures of our food if we are gulping them down, barely even chewing what we put in our mouth. Mindful eating brings the practice of mindfulness to each meal, that is, we use mealtime to slow down, to connect with our senses. By setting down the fork or spoon between eat bite, we extend this practice, thus gaining additional benefits. This simple practice supports our digestive system as well, because we swallow each bite after we have thoroughly chewed it. In addition, mindful eating can decrease overeating and the uncomfortable side effects of overeating, such as bloating.

Spend time with your (or someone else’s) pet.

Pets deliver so many great benefits for physical and mental health. Spending time with a pet can decrease depression and loneliness while bringing comfort and companionship. Improved pain management and immune function, plus lower blood pressure, are just some of the wonderful benefits of spending time with a pet. So dedicate some time to interacting with your pet or the pet of someone you know. If that is absolutely impossible, it is just fine to go to a dog park alone! While ideal,  you don’t need to own a pet of your own to gain what’s noted above, but you do need to play, pet, and interact for top results.

Laugh often.

In addition to spending time with pets, laughter also brings positive physical and mental health outcomes. For instance, laughter can regulate our mood – don’t we need that this time of year? Who knew that we would be going through a holiday season with a pandemic on the loose! When I laugh out loud, I forget about my troubles immediately. I have always loved stand-up comedy, but since comedy clubs are closed down these days I’ve shifted gears. Here, I have a short list of the comedians I plan to see on Netflix this Winter. Kevin Hart, Larry The Cable Guy, and several others have released new live stand-up performances. All I need is the remote control, a couple Keto Cups, and a hot tea…and I’m all set.

Let’s prioritize our health and the health of our loved ones this Winter (and beyond). Happy 2021 everyone! I can’t believe this looong year is almost over.

You can find the entire Fullscript article at https://fullscript.com/blog/holiday-season-health-tips?utm_source=email&utm_medium=patientcomms&utm_campaign=december-21-2020&mkt_tok=eyJpIjoiWVdRMFlUUXdZV1ZrTW1aaCIsInQiOiJzQTVJTFBJRkNra1ZWS0FvOXpvd0hvWkxPdnpKUnFpaVwvaWlOb2dzYnNXbUJSR1N0NnU3UXlEMEJ5NXZrREx0SDdcL1YreHR6S0JrdWcwS0FnXC9MRnVtWFZBblwvU1wvSlwva1pFbkJqWGhJWGIxQnRaVlpOTUtwVWoyUWc0STFIXC9XVjBOcmZzMURyWVFVa1wvQ3RQRVBsUzlzQT09In0%3D&fbclid=IwAR35CivVStcxpdHPCffywEU-wh0Uiq4YDo_ZtJNgyCs-6aZxwgiY5sLgrXk

Here’s to 2021,

Dr. Kim

5 tips for sanity in the summer of 2020

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So here I am, blogging in my home away from home in an attempt to escape the Jones Fire. One of my favorite months (August) is now entwined with anxiety. Last summer was just as unnerving. I just love living in a forested, mountainous region, but I am a city-girl after all, having been born and raised in the San Francisco Bay Area. While I love my new community, I have noticed that I am definitely much more uneasy than the locals when it comes to forces of nature. That’s just a fact, whether it is a family of bears at my front door, a wildfire, or the random pine tree dropping some of its branches on my roof. Furthermore, as I sit here and blog so soon after having evacuated from my home, I can’t help but wonder…what is wrong with me? Shouldn’t I be focused on something else?

This article is one attempt to stay sane amidst this pandemic and the start of wildfire season. Below, I will share with you 5 tips for wellness and sanity – things that I practice every day. I will lay out each tip in the order in which I do them.

  • 1) Immediately upon waking up I remain still and see what dreams I recall. If nothing is clearly recalled, I notice how I feel. I don’t care if I wake up at 8am or sadly, much much earlier as a result of worry. Why? Dreams or the feeling they give off can tell me a lot with regard to what I should focus on that day. For example, did I wake up with a sense of dread and feel compelled to pack or recheck my ‘go-bag’? If yes, then I do it! Did I wake up to recall a seemingly random scenario? If so, I pay attention. You see, dreams can provide precognitive elements – that’s a glimpse of a future event. So many people (both those in the United States and the Middle East) recalled dream predictions of 9/11, and other disasters. So when I wake up in the middle of the night or the morning, I take notice. It is okay to act on information from dreams. They just might be helping me out!
  • 2) Once awake and moving about, I list 10 things I am grateful for. Sometimes, the list doesn’t change much from day-to-day. That’s alright. The point is that I take a minute or two to set this tone. I like to do this while I enjoy my morning tea. The positivity and humility carry me throughout the day ahead. I can easily return to those thoughts of life’s simple blessings whenever I need to.
  • 3) I’m told over and over that I am what I eat, so I start the day with a healthy boost. I have both a juicer and a Vitamix, but that isn’t necessary. One appliance will do. This month I have turned toward my Vitamix almost daily. I toss in organic broccoli, cauliflower, dark leafy greens, and berries. Once blended, I sip my vegetables while knowing that I have given myself a healthy phytonutrient blast. If I eat something that’s not so healthy later that day, I don’t feel so bad about it. Important side note: if you can afford organic fruits and vegetables, it’s worth it. I read a lot about food politics, but I won’t get into that here. Trust me, buying organic is worth your money!
  • 4) A period dedicated to some form of meditation acts as a reset when the day becomes hectic or unmanageable. Before diving into work or leaving the house, add a 10 to 15 minute time block to the calendar. This makes it more likely to happen. I’m sure you’ve noticed that as well. The e-calendar on my smart phone is a placeholder for wellness-related activities, not just appointments and tasks. Honor this time that is set for self-care. For support, I sometimes use an app while other times I choose walking meditation or sit down for conscious breathing time. This tip alone does wonders for our physiology, supporting the parasympathetic nervous system (that’s ‘the brakes’ or the part that supports ‘rest and digest’). I consider any form of meditation a foundation healthcare practice. Switch out the afternoon coffee break for a meditation break. You’ll get a much healthier level of support to finish out the workday.
  • 5) It’s blazing hot outside, so to finish my day I head outdoors around sundown. During that time, I water the garden, toss around the tennis ball with my Border Collie, or go for a neighborhood stroll. This kind of gentle movement and down time allows me to reflect and process the day behind me. Now that it’s evening time, I can return to step 2 if I need to. There’s no harm in that.

I hope you use these 5 tips as you move forward into this stressful fire season alongside the pandemic. Everyone, everywhere, can use a little help from time to time. I am happy that I shared some of the activities and behaviors that have helped me move toward a heathy lifestyle. Wishing you and your loved ones wellness, safety, and good fortune, from California.

 

Cali Love,

Dr. Kim

For my free guided meditation recordings, CLICK HERE!

For my previous article on breathing and breathwork, Click here.

To purchase my book Extraordinary Dreams, CLICK HERE.