Manhattan Beach

Self Care Solutions

Article written by Z Altug, PT, DPT, MS, OCS, Physical Therapist / Wellness Consultant at Integrative Lifestyle Medicine

Self-care solutions provide an immediate action plan to use various health and wellness techniques and strategies in the comfort of a person’s home. Self-care solutions such as reducing stress, healing music, and positive psychology provide the reader with quick and easy-to-use wellness approaches to heal, feel energized and stay informed with the latest wellness strategies.

What you will find in this guide:

  • Reducing Stress
  • Healing Music
  • Positive Psychology
  • Science-Based Smoothie
  • Plant vs. Animal Protein
1. Reducing Stress

Here are 12 general strategies that may help you reduce stress:

  1. Smile more
  2. Learn to meditate
  3. Try yoga
  4. Try tai chi or qigong
  5. Listen to music
  6. Go for a walk
  7. Play with your cat or dog
  8. Enjoy some gardening
  9. Smell some lavender oil
  10. Get a massage
  11. Engage in a hobby
  12. Drink some green tea
2. Healing Music

Listening to relaxing music may enhance your immune system and help reduce stress.

Try listening to the following healing playlist:

  • Johann Sebastian Bach “Brandenburg Concertos”
  • Ludwig van Beethoven “Ode to Joy”
  • Johannes Brahms “Wiegenlied, Op. 49, No. 4”
  • Frederic Chopin “Waltz in A minor”
  • Wolfgang Mozart ”Piano Concerto No 21 in C major, K. 467: II. Adante”
  • Johann Pachelbel ”Canon in D major”
  • Pyotr Tchaikovsky "Dance of the Sugar Plum Fairy”
  • Antonio Vivaldi “The Four Seasons”
3. Positive Psychology

You can improve your daily mindfulness by increasing your awareness to be in the present moment in a nonjudgmental manner.

Try the following to improve your satisfaction with life:

  • Adopting a positive outlook
  • Expressing gratitude for the good things in your life
  • Finding your purpose
  • Finding nurturing social relationships
  • Learning coping strategies
  • Finding a job you enjoy
  • Engaging in fun leisure activities
  • Volunteering and giving back to your community
4. Science-Based Smoothie

To help reduce inflammation, try a modified smoothie consisting of:

  1. Spinach, baby bok choy, or baby kale
  2. Blueberries and banana
  3. Almond milk and water

Source: Perzia et al., 2020

Image: Healthy green smoothie with spinach, kiwi and orange and mobile 

Healthy green smoothie with spinach, kiwi and orange and mobile
5. Plant vs. Animal Protein

A study by Huang et al. (2020) in JAMA Internal Medicine concludes, “In this large prospective cohort, higher plant protein intake was associated with small reductions in risk of overall and cardiovascular disease mortality. Our findings provide evidence that dietary modification in choice of protein sources may influence health and longevity.”

Sources:

  • Altug, Z. (2018). Integrative Healing: Developing Wellness in the Mind and Body. Springville, UT: Palin Sight Publishing.

Healing Music

  • Pauwels EK, Volterrani D, Mariani G, Kostkiewics M. Mozart, music and medicine. Medical Principles and Practice. 2014;23(5):403-412.

Positive Psychology

  • Verhiel SHWL, Greenberg J, Zale EL, Chen NC, Ring DC, Vranceanu AM. What Role Does Positive Psychology Play in Understanding Pain Intensity and Disability Among Patients with Hand and Upper Extremity Conditions?. Clinical Orthopaedics and Related Research. 2019;477(8):1769-1776.

Science-Based Smoothie

  • Perzia B, Ying G-S, Dunaief JL, Dunaief DM. once-daily low inflammatory foods everyday (LIFE) smoothie or the full LIFE diet lowers C-Reactive protein and raises plasma beta-carotene in 7 days. American Journal of Lifestyle Medicine. October 2020. 

Plant vs. Animal Protein

  • Huang J, Liao LM, Weinstein SJ, Sinha R, Graubard BI, Albanes D. Association between plant and animal protein intake and overall and cause-specific mortality. JAMA Internal Medicine. 2020;180(9):1173-1184. 


Images: Bing Images Creative Commons and Canva.com-Alexander Mills

Z Altug, physical therapist and wellness consultant, is available to speak at virtual or live events or corporate development and training classes. He is a proud member of the Manhattan Beach Chamber of Commerce and provides private in-home physical therapy sessions in Manhattan Beach

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