On a budget? You don’t have to shell out for self-care | Norton Healthcare Louisville, Ky.

On a budget? You don’t have to shell out for self-care

Easy self-care tips for everybody

Self-care goals for your mental health do not have to be time-consuming or expensive. Here are several surprisingly easy ways to take care of your mind and body.

Simplifying self-care

Limit screen time

If stepping away from the internet or social media is difficult, try turning off your notifications so you are less likely to turn to your phone when you receive an update. Be conscious of how much you use your phone or computer prior to bedtime, as it can affect your quality of sleep. Try setting an alarm for a tech cutoff time, as bright lights from devices and televisions can disrupt the hormones that help regulate sleep.

Regulate your self-talk

It is surprising how much we talk to ourselves throughout the day and how harsh our words can be, particularly with guilt. Take time to monitor how you are speaking to yourself. If you find yourself making mistakes, be kind to yourself. Mistakes allow room for growth and do not mean having to start again at rock bottom.

Make sleep a priority

It’s surprising how many people focus on creating a healthier lifestyle by losing weight, but few focus on the important connection between diet and sleep. While a glass of wine can help someone fall asleep more quickly at first, it can disturb the later, more restorative stages of sleep as your body processes the alcohol. Good sleep also can help us with immunity. Without restorative sleep, people tend to overeat or choose unhealthy foods.

Schedule a wellness exam

If you find yourself exploring new health goals or having family health history or mental health concerns, consult a health provider. Schedule a wellness exam with a primary care provider to discuss your interests or anxieties. Along with discussing your current stresses and diet, you’ll be able to receive necessary screenings and vaccines, take a closer look at bloodwork and work to prevent any long-term health concerns.

Talk to your doctor

Monalisa M. Tailor, M.D., internal medicine physician with Norton Community Medical Associates – Barrett, stresses the importance of talking to your primary care provider about mental health.

“Our mental health and physical health are connected. If we are having trouble focusing, concentrating, sleeping or eating, that will have an impact on our physical health,” she said. “A primary care provider can help you talk through what you are experiencing, connect you with community resources to find a therapist and, if needed, help you find a medication that could be beneficial for you.”

In a wellness exam with your primary care provider, you may hear echoes of Dr. Tailor’s best advice for mental health:

“I recommend to my patients to eat healthy fruits and vegetables, drink enough water, and limit caffeine and alcohol intake. This will help energize you. Getting some physical activity that you enjoy in your day can help with stress. I also encourage patients to find mindful activities, like meditation and yoga, to be more present in the moment, which helps with stress,” Dr. Tailor said.

Norton Primary Care

To find a primary care location near you or to schedule a wellness exam, visit NortonHealthcare.com/PrimaryCare.


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Norton Community Medical Associates – Barret

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