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8 Self-Care Habits That Make A Difference!

High Blood Pressure Wellness Lifestyle Podcast, Episode #44

Embracing these 8 self-care habits that make a difference practice will nurture your wellbeing and empowers you on how to navigate life's challenges with resilience and grace. Let's get started on transforming your life with these self-care routines now.

Mentioned In This Episode:

mindful mornings series. https://www.info-on-high-blood-pressure.com/mindful-mornings-series.html
  • Bringing Mindfulness Into Your Mornings To Feel More Peace And Purpose: For help on learning on how to really activate mindfulness, join my 5-Day Mindful Morning Series and let me guide you through the process. Each day I'll add a new tip during our 5-Day Series on how you can further create mindful mornings even after our series is over.

  • Contact me for Personalized Coaching: My program is tailored specifically to your needs and aspirations. Whether you're aiming for more energy, reduced stress, improved eating habits, restful sleep, weight management, or a brighter outlook on life, I'm here to support you. My coaching goes beyond mere task lists; it's a journey of self-discovery and sustainable transformation.

    We meet wherever you are always forward-looking, concentrated on the present and your vibrant future. We'll unlock your potential and guide you toward the best version of yourself, emphasizing progress and the power within you.

    Commitment to lasting change is possible. Our goal is not quick fixes but enduring, meaningful change that enriches your life today and sustains your health for the future.

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Episode 44 On 8 Self-Care Habits That Make A Difference Podcast Transcript

In the whirlwind of our daily lives, the concept of self-care is often pushed to the sidelines, overlooked amidst the myriad of things demanding our attention. Yet, having solid self-care habits in place is a cornerstone for our physical and mental health. Embracing these practices nurtures our wellbeing and empowers us to navigate life's challenges with resilience and grace. 


hbp podcast picture. https://www.info-on-high-blood-pressure.com/8-self-care-habits-that-make-a-difference.html

Hello, you’re listening to High Blood Pressure Wellness Lifestyle Podcast with Donna Williams. Hi, I’m Donna Williams, Certified Holistic Health Coach, owner and creator of info-on-high-blood-pressure.com, a website that teaches and guide individuals suffering from premature aging of the body’s cells, the early onset of disease due to chronic exposure to a lifetime of stressors. I provide tools to help them deal with their expectations and fears leading to the necessary steps to achieve their goals and dreams.


Today’s Episode conversation is on 8 Self-Care Habits That Make A Difference!


So, when you think of self-care practices, where does your mind go?  I bet it goes to a light-and-airy spa with fluffy robes and slippers, or a day soaking in a hot spring surrounded by green foliage? Those are incredible self-care days, no doubt. My mission is to help you bring self-care habits and practices into your everyday life so that they become second nature to you and, better yet, with some not costing you a dime. 


These days we are under severe stress, with the cost of living constantly increasing, with the tensions within our society it becomes crucial to explore a variety of practical and effective self-care strategies. Some of the most effected individuals are the Elderly that have high blood pressure, but also in general they have more than one disease and including any of these 8 self-care habits that make a difference will impact their overall health.


These methods offer a pathway to rejuvenate our energy, enhance our mood, and restore a sense of balance in our hectic lives.  Today we are going to revitalize your routine with self-care practices for your busy lives!


Let's get start with these 8 Self-Care Habits That Make A Difference that are my favorites:

sel-care habits podcast. https://www.info-on-high-blood-pressure.com/8-self-care-habits-that-make-a-difference.html
  1. Mindful Morning Routine: Wow… I love these mornings. I’m up early when the world is not fully awake so it is quiet and a sense of peace fills my mind, my body, my soul, where I can start my day mindfully and hopefully you can too, this mindful morning routine set a positive tone for your entire day.

    For me I connect within with my divine being which is God and do almost an hour of spiritual devotion, reading my bible, say a prayer, write my morning pages – this activity fosters a positive mindset, on what I am thankful for, give thanks and meditate. Where I breathe deeply and just connect within listening for guidance.

    I now encourage you to begin with waking up a bit earlier than usual to avoid rushing. Use gentle alarm tones to wake you up. Drink a glass of water first thing in the morning to kickstart your metabolism and hydrate your body – this helps with the maintenance of your high blood pressure levels and constipation.

    Engage in gentle stretching or yoga to awaken your body. Even 10 minutes can make a huge difference.

    Spend a few minutes writing down things you're grateful for. This activity help to create a positive mindset.

    For help on learning on how to really activate mindfulness, join my Mindful Morning Series and let me guide you through the process. I'll be providing you with a new tip each day during our 5-Day Series on how you can further create mindful mornings even after our series is over.

  2. Nutritional Self-Care: Food is not just fuel. Food is information for your body. Focus on a diet rich in vegetables, fruits, lean proteins, and whole grains. Eat slowly and without distractions. It helps in better digestion and satiation.

    Aim for at least eight glasses of water a day. Hydration impacts energy levels and brain function. Drinking enough water is a daily self-care practice that will do more than make you feel better. It helps keep your skin clear and healthy looking, help your digestion stay on track, and gives you the energy to walk through your day with a pep in your step.

  3. Physical Activity: Would you believe that at one time I hated exercising? Now I love and enjoy it and have learned how beneficial it is for my joints and my health especially in the management of my high blood pressure measurements and my cholesterol levels.

    Regular exercise is a cornerstone of good health. Whether dancing, hiking, or swimming, enjoying your workout makes it sustainable. It's better to engage in moderate activity regularly than intense workouts sporadically. Incorporate rest days in your routine to allow your body to recover. What I'm saying here is do something you love and enjoy!

  4. Mental Health Practices: Mental health is as crucial as physical health. Daily meditation, even for 5 minutes, can reduce stress and improve focus. Regularly schedule time away from electronic devices to reduce stress and enhance sleep quality. If you're struggling, professional help can be invaluable.

    Personalized Private Coaching. My program is tailored specifically to your needs and aspirations. Whether you're aiming for more energy, reduced stress, improved eating habits, restful sleep, weight management, or a brighter outlook on life, I'm here to support you. My coaching goes beyond mere task lists; it's a journey of self-discovery and sustainable transformation.

    We meet wherever you are always forward-looking, concentrated on the present and your vibrant future. We'll unlock your potential and guide you toward the best version of yourself, emphasizing progress and the power within you. With the knowledge that commitment to lasting change is possible.

    Our goal is not quick fixes but enduring, meaningful change that enriches your life today and is sustainable for your health and future.

    5. get better sleep. https://www.info-on-high-blood-pressure.com/8-self-care-habits-that-make-a-difference.html
  5. Quality Sleep: Good sleep is foundational for health. Try to go to bed and wake up at the same time every day. Enjoy relaxing activities like reading or warm baths before bed. Ensure your bedroom is dark, quiet, and cool.

  6. Social Connections: Nurturing relationships is vital for emotional well-being. Regularly connect with friends and family, even just a quick call. Check out your church groups, join clubs or groups that’s aligned with your interests.

  7. Personal Development: I grew up on the island of Jamaica where my parents introduced us children, my brothers, and sisters to reading and love of books. On the weekends my Father would pack us into the car and take us to the library to choose our own book.

    Continuous learning and personal growth are essential for mental agility and satisfaction. Whether it's books, articles, or audiobooks, make reading a habit. Take up a new hobby or learn a new skill. It keeps the brain active and increases self-esteem.

    To this day reading is still an important part of my life and I’m blessed that I have passed on the love of reading to my daughter who in turn has also passed on the love of reading to my grandkids.

  8. Routine Health Check-ups: Preventive healthcare is crucial. Don't skip your annual health check-ups and screenings. Pay attention to any signs and symptoms and consult a healthcare provider if needed.

Now let's look at some totally free self-care practices that will make you feel more relaxed and more put-together as you transform your life, and they work just as well with the 8 self-care habits that make a difference.

Totally Free Self-Care Practices

journalling. https://www.info-on-high-blood-pressure.com/8-self-care-habits-that-make-a-difference.html
  • Start the day with a pen and paper:-
    It doesn't have to be excessive but spending a few minutes each morning journaling what you are grateful for can start you on the right foot. When we exercise gratitude, we become more present and thankful for the otherwise mundane parts of life that can easily be overlooked.

    As an added bonus, journal intentions for the day. And if you can't turn your mind off to sleep, use the same journal to jot down any lingering thoughts to clear the mind before bed.

  • Listen to an inspiring podcast:-
    Instead of spending your free time scrolling, choose a podcast that is energizing and uplifting to indulge in. Search in the podcast app and find 2-3 that look interesting to you so that you can queue up some episodes. Having them already downloaded will result in a higher likelihood of choosing this option.

  • Digital boundaries:-
    Protecting your time and energy from the digital world can take some time and practice, but it's well worth the benefits. Factor a monthly digital check-in into your schedule to take stock of where you are with your boundaries and where you can make some shifts.

  • Get some fresh air:-
    Getting outside for a walk has a special way of clearing your mind that nothing else compares to. Whether it's a slow morning stroll with a warm cup of coffee, a quick walk on your lunch break, or an evening walk with your family to end your day well -- some fresh air is always a good idea.

  • Try meditating:-
    Spending a few minutes each day clearing your mind and calming your nervous system is an extremely valuable self-care practice. If meditation isn't your thing, you can spend this time stretching instead. Both techniques help to slow down and bring yourself back to your body.

While these are just a few examples of self-care that doesn't cost a thing, there are many other options you can choose from. Of course, everyone's version of self-care may look a bit different, even day by day, but building these self-care routines into your schedule will bring more balance, peace, and energy to your life.


Finally, I want to encourage you to incorporate all these self-care routines and practices into your life that doesn't require a complete overhaul of your current lifestyle. Start small, be consistent, and gradually build these habits. Your health and well-being are the foundation for building a fulfilling and vibrant life.


Thank you so much for downloading and listening to High Blood Pressure Wellness Lifestyle Podcast with Donna Williams. Do subscribe, rate and share with your friends and family this week's topic 8 Self-Care Habits That Make A Difference!


See you next week.


Return from 8 Self-Care Habits That Make A Difference to The Elderly With High Blood Pressure!


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