Embracing Self-Care After 35: Slowing Down in a Fast-Paced World
- Maria Ninoles
- Jun 10, 2024
- 4 min read
Updated: Jul 19, 2024
By Maria Ninoles
self-care
/ˌsɛlfˈkɛː/
noun
1. The practice of taking action to preserve or improve one's own health.
2. The practice of taking an active role in protecting one's own well-being and happiness, particularly during periods of stress.
In today’s fast-paced society, the demands on women, especially those over 35, are greater than ever. Between career pressures, personal goals, and societal expectations, finding a moment to breathe can seem impossible. For women without children, the assumption is often that they have more free time, but the reality is that they face their own unique challenges. At this stage of life, self-care becomes not just a luxury but a necessity. Slowing down can lead to profound health benefits, and integrating practices like breathwork can be transformative. Let’s explore the importance of self-care after 35 and how incorporating these practices can help you thrive.
The Modern Woman’s Struggle
Women over 35 without children often find themselves juggling multiple roles—professionals, caregivers to aging parents, partners, and active community members. This constant juggling act can take a significant toll on physical and mental health. Stress levels skyrocket, leading to issues like insomnia, anxiety, and chronic fatigue. The pressure to meet societal standards and maintain a certain lifestyle adds to the burden, often resulting in burnout.
Research shows that chronic stress can lead to serious health issues, including cardiovascular disease, weakened immune function, and mental health disorders. Therefore, recognizing the need to slow down and prioritize self-care is crucial for maintaining overall well-being.
Society is driven by metrics like GDP, often measured by how much money you make or the value you provide. But where is the value in having a regulated nervous system? Where is the recognition for staying calm and steady amidst chaos? It's unfortunate that we lack societal metrics for these achievements. By acknowledging and taking care of yourself, you can see others in a different light, creating a ripple effect of positive change.
Importance of Slowing Down
Slowing down is not about doing less; it’s about giving yourself the time and space to rejuvenate and reset.
Physiological and Psychological Benefits: Slowing down lowers cortisol levels, which reduces stress and blood pressure, improves heart health and sleep, decreases anxiety, and enhances focus and clarity. It also fosters a sense of calm and contentment, leading to a better overall mood and mental health. Additionally, it boosts your immune system, making you less prone to illnesses.
Emotional and Social Benefits: Emotionally, self-care helps build a stronger relationship with oneself, fostering self-compassion and acceptance. Socially, it can improve relationships with others as well. When you feel balanced and cared for, you can be more present and engaged with your loved ones.
Practical Self-Care Tips
Integrating self-care into daily routines doesn’t have to be complicated. Simple practices can make a big difference.
Daily Routine: Allocate 5-10 minutes upon awakening for breathing exercises, journaling, or a quick self-massage to ground yourself, fostering relaxation and mental focus. Set clear boundaries to safeguard your time and vitality. Give precedence to activities that spark joy and induce relaxation. Incorporate moments for leisurely walks or gentle physical activity throughout the day
Mindfulness and Breathwork: Breathwork is a powerful tool for managing stress and promoting relaxation. It involves conscious breathing techniques designed to calm the mind and body. Simple exercises like deep diaphragmatic breathing or alternate nostril breathing can be done anywhere, anytime, providing immediate relief from stress and anxiety.
Physical Care Through Massage: Regular massage therapy plays a critical role in self-care. Massage relaxes tense muscles and alleviates pain. It also promotes the release of endorphins, the body’s natural painkillers and mood enhancers.
Aromatherapy and Warm Baths: Harness the power of scent with essential oils like lavender, chamomile, and eucalyptus in your bath to relax your body and mind. The warm water combined with these oils reduces stress, soothes muscles, and promotes better sleep. Additionally, the heat from the bath relaxes blood vessels, improving blood flow and providing similar cardiovascular benefits to exercise
Forest Bathing: Also known as Shinrin-yoku, forest bathing involves immersing yourself in a forest environment. This practice has been shown to reduce stress, improve mood, and boost the immune system. Spending time in nature allows you to disconnect from the hustle and bustle of daily life and reconnect with yourself in a serene, natural setting.
Food as Medicine: Nourish your body with healthy, balanced meals. Good nutrition is a fundamental aspect of self-care. Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can improve your overall health and energy levels.
Social Connections: Spend time with nurturing people. Social connections are vital for emotional health.
Embracing a New Mindset
Changing your mindset towards self-care is crucial. Instead of viewing it as a luxury, see it as a necessity. Understand that taking care of yourself is not selfish; it’s essential. When you prioritize self-care, you are better equipped to handle life’s challenges.
So, what self-care practice will you start implementing today to prioritize your well-being and happiness? Join our community today, share your stories and let's start a conversation.
About Maria Ninoles
Maria is a certified Ayurvedic practitioner, massage therapist, acupuncturist and breathwork facilitator based in East London.
Her purpose is to empower people to find balance in these demanding modern times through the practices of this time-tested traditional system of natural medicine. It's all about tuning into the wisdom we already have as human beings.
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