Mother’s day just passed and we cherished the special treats from our family. Not to mention, the summer holiday travels. Now it’s back-to-school time, which means lunches to plan, after-school sessions to drive around town for, homework to help your children with and the list goes on.
Amidst all these errands, do you forget to take moments out to treat yourselves the rest of the year? For all the busy moms out there, below are some tips on ways to treat yourself to maintain a healthy mind and body. Let’s call these – ‘I Love You, Mom’ because every day is mother’s day, every day is a day to take care of yourself and pat your own back for how well you manage everything.
Turn your focus to inner health—health from the inside out—in order to prevent future diseases caused by degeneration of the body. Today we have so many anti-aging centers that offer in-depth healthcare programs that begins from the smallest levels of your DNA. We also provide examinations and testing for vitamins, nutrients, hormones, accumulation of free radicals, cumulative stress, tumor markers, bone and muscle fitness, and the integrity of vital organs in the body in order to help design a lifestyle that suits each individual perfectly according to their needs.
Stay healthy and strong with exercise and adequate sleep, as these two incredibly important factors will help lengthen your lifespan and keep your body working well for a long time to come.
Exercise programs should be chosen to suit your age and hormonal levels. It is possible to check your hormone levels and thus choose the type of exercises appropriate for the condition of your body so that you can gain maximum benefit. As a general guide, elderly persons may choose brisk or speed walking, while those of other age groups may play a variety of different sports according to their personal preferences. It is recommended that individuals exercise about 3-4 times per week, but without overdoing it.
Sleep is important because it is the time when the body restores the energy used throughout the day and secretes growth hormones to stimulate body repair. In addition, when you sleep enough and not too late, the body’s immune system is able to work to repair damage and restore chemical balance.
Nourishing both your facial and body skin with skin care products and cosmetics is beneficial for those who love skin care.
Personally, I like to focus on selecting natural and organic cosmetics and skin care products as well as medical extracts such as amino peptides and vitamin C that help to nourish the skin, slow down the effects of aging, and reduce wrinkles. It’s very important to ensure you are using products from trusted brands that are safe and free from chemicals or hazardous substances, which could affect your health in the long term. Products must also be chosen to suit each person’s individual skin type.
Regular application of sunscreen helps to reduce the risk of premature aging. Choosing a sunscreen with an SPF of 30-50 and a PA+++ or greater provides the most effective protection against the sun’s harmful rays.
Telomeres are short strands of DNA at the ends of all 23 chromosome pairs that function to determine the life expectancy of cells and protect against DNA degradation. The best ways to preserve and lengthen telomeres are to get regular exercise and eat antioxidant-rich foods in order to minimize degeneration at a cellular level.
In addition to fruits and vegetables rich in vitamins and antioxidants, eating good proteins from fish, good carbohydrates from whole grains and legumes, and good fats from olive oil, avocado, and fish oil allows you to get quality nutrients from all 5 food groups.
The brain, liver, lungs, kidneys and intestine are organs that have continued to work throughout your whole life. In addition to eating well and getting sufficient exercise, having checkups to determine the deterioration of these vital organs is essential as you get older. If they deteriorate too far, the damage may be irreparable.
When your body is stressed, it prompts the release of two important hormones, “cortisol” and “adrenaline”, known together as the “stress hormones”. Once these are secreted from the adrenal glands, they can help us to cope with various events. However, if too much is secreted, it results in increased blood sugar levels and higher triglycerides. This can, in turn, have a diverse effect on the body in the future, leading to such conditions as diabetes, dyslipidemia, high blood pressure and heart disease. On the other end of the spectrum, if the body continues to be affected by stress, the opposite results can occur. That is, reduced efficiency of adrenal gland function and reduced stress hormone production due to adrenal fatigue causes exhaustion and fatigue, insomnia, reduced ability to combat stress, body inflammation, allergies, and a weakened immune system, thus leading to increased risk of infection. Some things you can do yourself to maintain good adrenal function and balance include finding relaxing activities you can enjoy, such as exercising, watching movies, listening to music, gardening, raising pets, drawing or painting, meditating, and, most importantly, mastering the practice of letting things go.
Nowadays, there are a variety of options for meditation and mindfulness training at different institutions, many of which concentrate on breathing or being present and in the moment. We can choose the particular method, technique, or institute that best suits us and our needs. The many benefits of this training include:
Faculty of Medicine Chulalongkorn University , 2003