Skip to Content Skip to Navigation Accessibility Policy Click to login to your Account
Buy More, Save More! $5 off $50 | $10 off $65+ | $20 off $100+ | $40 off $150+ Shop Now
Bulletproof Bulletproof is a food and beverage company, known for Bulletproof Coffee and products that fuel your mind and body.
Menu
Shop
Shop
Coffee
Ground Whole Bean Single-Serve Pods The High Achiever™ Starter Kits Creamers & Mix-Ins Build Your Coffee Routine View all
MCT Oil
Brain Octane Oil MCT Oil View all
Proteins
Collagen Protein Protein Bars Collagen Protein Plus Support View all
Supplements
Greens Gummy Vitamins Daily Wellness Immune Support Stress & Sleep Gut & Digestive Health Energy & Brain Health Bone & Joint Support Build Your Wellness Routine View all
Other
Tech Coffee Mugs & Bottles Books View all
Shop All Products
Looking for a personalized product line up?
Take the Quiz
Health Upgrades
Health Upgrades
Guides
Immune Boost Sleep Hacks Brain Upgrades Weight Loss & Diet Anti-Aging View all
Supplements
Greens Gummy Vitamins Daily Wellness Immune Support Stress & Sleep Gut & Digestive Health Energy & Brain Health Bone & Joint Support Build Your Wellness Routine View all
Bulletproof Product Quiz
Product Quiz
Customize your routine

Personalize your product lineup in minutes. Plus, score 20% off!

Take Quiz
Looking for a personalized product line up?
Take the Quiz
Recipes
Recipes
Recipes
Snacks Breakfasts Main Dishes Beverages Desserts Keto Paleo View all
Shop All Products
Bulletproof Coffee Recipe
FEATURED RECIPE
BULLETPROOF COFFEE: THE OFFICIAL RECIPE
VIEW RECIPE
Beginner keto cookbook
Free eCookbook
21 Easy Recipes to Fuel Your Keto Journey
Download Now
Looking for a personalized product line up?
Take the Quiz
Learn
Learn
Where to Start
Take the Product Quiz About Bulletproof Bulletproof for Beginners Bulletproof Coffee: The Official Recipe What makes Bulletproof Coffee Beans Different? What are MCT Oils? What is Collagen Protein? Starter Kits Newsletters & Guides
Keto Kickstart
Keto Beginners Guide Calculating Carbs Alcohol Guide Keto Foods List Dirty vs. Clean Keto Weight Loss Troubleshooting Keto Recipes
Bulletproof Blog
Diet Recipes Coffee Supplements Sleep Gut Health Lifestyle View all
Books
Game Changers The Bulletproof Diet Bulletproof The Cookbook View all
Shop All Products
Looking for a personalized product line up?
Take the Quiz
Subscribe & Save 20%
Deals
Deals Take the Product Quiz Subscribe & Save 20% expand/collapse Store Locator Account Cart
Deals Take the Product Quiz Subscribe & Save 20% expand/collapse Account Cart
Search

Share

product
https://www.bulletproof.com/diet/self-care-ideas/ article-42350 Why Self-Care Should Be Part of Your Wellness Routine https://www.bulletproof.com/wp-content/uploads/2020/03/selfcare_header-300x160.jpg 1 USD InStock Diet Beef Bulletproof Diet Gluten Free Mix Ins Rosemary Sugar Free Sweet Potato article
Home / Diet
|January 3, 2023

Why Self-Care Should Be Part of Your Wellness Routine

By Rebecca Paredes
Reviewed by Emily Gonzalez, ND for Scientific Accuracy

Why Self-Care Should Be Part of Your Wellness Routine

  • Self-care isn’t what you buy or where you go. It refers to the actions you take to support your physical, mental and emotional health.
  • Self-care is a key part of your wellness routine because it’s one way to manage stress. Left unchecked, stress can wreak havoc in more ways than one.
  • Keep reading for 19 self-care ideas that you can start today.

Contrary to what you’ll see in your Instagram feed, self-care isn’t always about lavish trips to the spa or digging into a pint of ice cream. It’s about behaviors and actions that allow you to pause and free up mental space. You might not associate self-care with your diet, but it should be part of your health and wellness routine. Here’s why making time for yourself matters, plus self-care ideas that won’t break the bank.

How self-care supports wellness

Man holding yoga pose

“Wellness” is a broad term that means “the state of being in good health.” That includes your physical, mental and emotional health.

The thing is, wellness is a constant balancing act.

Sometimes, you’ll do a great job in sticking to your diet and exercise routine — but you aren’t taking any time for creative work. Suddenly, your motivation suffers. Or maybe you’re working on a lot of fun projects and burning the midnight oil — so your diet and exercise routine goes bye-bye.

It happens. It’s normal. It’s life. You want to keep tabs on yourself and make sure you’re physically, mentally and emotionally well. Self-care is a part of this picture because it’s how you take action to maintain your health. That’s true whether you need something physical (like taking a walk), mental (like meditating) or emotional (like talking to a friend).

What happens when you don’t make time for self-care? Your cup runneth over. It’s like stretching a piece of string as far as it’ll go. Eventually, it’ll break — and that’s when stress takes center stage.

The problem with stress

Man holding hand over forehead

Managing stress is one of the most impactful health upgrades you can make, and that’s because stress affects your body in more ways than one. In the short-term, it can make you feel anxious, irritable or hangry. In the long-term, it can increase your risk of high blood pressure and heart disease.

That’s because stress literally causes chemical reactions in your body. Stress is a hormonal and neurological response. When you’re stressed, your body releases signals that trigger your fight-or-flight model: your blood pressure rises, your pulse quickens and your adrenal glands pump hormones like adrenaline and cortisol into your system.[1] All of these factors are designed to help your body protect itself from danger, which is great if you’re running from a bear, but not so great if you’re at work, home or school.

Your brain and body perceive any stressor as a threat, whether you’re stressed because of a big to-do list or lack of sleep. The stress response is the same. And if your stress response never comes down, it’s like flooring your car’s gas pedal — eventually, your engine overheats, you run out of gas and you don’t operate at peak performance.

Chronic stress puts you at risk of health problems like poor sleep, mood disorders and weight gain.[2] And those symptoms can exacerbate your stress even more. For instance, poor quality sleep disrupts your gut health and contributes to brain fog. Ugh.

That’s why self-care matters so much in terms of your overall wellness routine. It isn’t just a way to check out — it’s a way to give yourself space to manage your stress and allow your body to reset. When you take care of yourself, you’re taking care of your brain and body, which directly impacts how you feel.

The best part? It doesn’t take a lot to practice self-care, and there’s no one right way to do it. Here are a few ideas to get started, inspired by the routines of real Bulletproof team members. Find what makes you feel your best and brings you joy.

Ways to take care of yourself

Paper in front of window that says "mindfulness"

1. Eat balanced meals

Eating a donut might make you feel good in the short-term. But eating a nourishing meal filled with whole foods and quality fats, protein and carbs gives your mind and body fuel to handle anything life throws your way. Not sure where to start? Find out how to eat more vegetables at every meal.

2. Walk in the sunshine

Get your steps in, your blood flowing and hit your daily recommended dose of sun exposure — it’s great for your vitamin D levels.

3. Write gratitudes

Gratitude is a form of self-care because it helps you focus on the positives, not linger on the negatives — and that shift has been shown to support your mental health.[3] In a 2011 study of students who were asked to keep gratitude journals, students showed a heightened sense of meaningfulness and engagement in the classroom.[4]

4. Connect with a friend

Emotional self-care means finding ways to connect with other people in your life. Even if you have a tight schedule, schedule time to talk to friends who make you feel supported — strong social relationships are associated with stronger mental and physical health.[5]

5. Do a digital detox

If you cringe every time you hear an alert from your phone, take it as a sign technology is stressing you out. Mental self-care includes stepping away from your phone and notifications, whether it’s just for an hour (thanks, Do Not Disturb mode) or an entire weekend.

6. Take your vitamins

Your body’s systems need vitamins and minerals to do their jobs, like strengthening your immunity and supporting healthy cells. You want to get these nutrients in your diet first, but supplements come in handy when you want to ensure you’re giving your body the nutrients it needs to thrive.

Related: Upgrade Your Energy, Optimize Your Supplements

7. Hop in the tub

Add a little epsom salt for an extra dose of magnesium sulfate, which helps relax sore muscles. Bonus points if you add essential oils like lavender or eucalyptus, which can also promote relaxation.

8. Move more often

Movement is a form of self-care you can do throughout the day. Your mind and body are connected, and the way you move affects the way you feel.[6] Walk your dog, stretch in the afternoon, take a water break every hour when you’re sitting all day — it all adds up.

More Diet Tips From Bulletproof

  • What Color Is Your Pee? This Urine Chart Explains What It Means
  • Complete Keto Food List: What to Eat on Keto
  • OMAD: Should You Do the One Meal a Day Diet?
  • Shirataki Noodles for Keto: Nutrition & Benefits

9. Change your diet

Self-care includes the way you fuel your body. If you know that you have a sweet tooth, but feel lousy after eating a ton of sugar, it’s okay to experiment with different styles of eating that help you get ahead of sugar cravings, like intermittent fasting or keto.

10. Breathe

If your body’s stress response triggers everything you’d need to run away from a threat, your relaxation response signals safety. One way to get there is to build breathing exercises into your routine, whether it’s through yoga or meditative breathing. Check out these simple tips from the University of California, Berkeley.

11. Drink water

Staying hydrated isn’t the most attractive way to practice self-care, but it’s one of the most impactful — water helps your mind and body function, and it’s an easy way to make sure you’re moving throughout the day (because, y’know, you gotta pee).

12. Sleep better

Good-quality sleep is restorative, refreshing and essential, and taking steps to ensure you’re getting enough of it is a powerful way to prioritize your wellness. Learn how to start sleeping better.

13. Say no

If you’re feeling stressed because of a full plate, it’s okay to turn things down. That’s how you build and enforce boundaries to protect your mental health, personal time and physical wellness.

14. Streamline your routine

Alleviate stress on future you. Meal prep is one effective way to streamline your routine by taking the guesswork out of breakfast, lunch or dinner. Not ready to commit to meal planning? Try smaller moves, like setting your coffee maker ahead of time or setting out your clothes the night before a big day.

15. Tidy up

Clutter is correlated with higher cortisol levels, according to a 2010 study.[7] Think about it: piles of laundry on the floor is just a reminder that you need to put clothes away, and that’s just another reminder to add to your list of stressors. Yikes. Instead, take care of yourself and your space by cleaning up one room, one space, or even one surface in your home at a time.

16. Cook

Learn new skills, nourish your body and foster fun connections with others by sharing your meals, all in one go. Need inspo? Check out the delicious ideas on the Bulletproof recipes page.

17. Meditate

Meditation teaches you to be present and mindful, and it’s easy to do — even in the middle of a stressful day. Start with this guided yoga nidra meditation.

18. Exercise

Lift heavy weights. Do yoga. Run. Step away from your to-do list and do whatever form of physical activity you enjoy — your mind and body will thank you.

19. Find what works for you

Self-care looks different for everyone, and the actions you take today might be different than those you take tomorrow. What matters is that you’re taking care of yourself, advocating for your health and finding what makes you feel great. You’re being Bulletproof.

Want the ultimate guide to get more energy and feel like a new you? Get your free copy of the Bulletproof 30 Day Upgrade!

Join the Bulletproof Revolution

Sign up for early access to sales, product launches, the latest Bulletproof news and more!

Statements made on this website have not been evaluated by the U.S. Food and Drug Administration. Products sold on this website are not intended to diagnose, treat, cure, or prevent any disease. Information provided by this website or this company is not a substitute for direct, individual medical treatment or advice. It is the responsibility of you and your healthcare providers to make all decisions regarding your health. Bulletproof recommends that you consult with your healthcare providers regarding the diagnosis and treatment of any disease or condition.

About Rebecca Paredes

Rebecca Paredes is a California-based writer and editor with over 10 years of copywriting experience specializing in health, wellness & culture. Paredes holds a Bachelor of Arts from the University of California, Riverside. She enjoys waking up super early and drinking strong coffee. When she isn't reading about the latest developments in fitness and nutrition, you can find her training jiu jitsu, meal prepping or listening to podcasts.

References

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/
[2] https://www.nimh.nih.gov/health/publications/stress/index.sh...
[3] https://greatergood.berkeley.edu/pdfs/GratitudePDFs/2Wood-Gr...
[4] https://journals.sagepub.com/doi/abs/10.1177/105256291143006...
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3150158/
[6] https://www.health.harvard.edu/blog/how-simply-moving-benefi...
[7] https://www.ncbi.nlm.nih.gov/pubmed/19934011

TAGS

BeefBulletproof DietGluten FreeMix InsRosemarySugar FreeSweet Potato

Related Bulletproof Diet Tips

How to read your pee, urine color chart
What Color Is Your Pee? This Urine Chart Explains What It Means
Sliced steak and asparagus
Complete Keto Food List: What to Eat on Keto
one meal a day diet omad
OMAD: Should You Do the One Meal a Day Diet?
shirataki noodles
Shirataki Noodles for Keto: Nutrition & Benefits
Sign up today & save 15%
SHOP
  • Coffee
  • MCT Oils
  • Proteins
  • Supplements
  • Other
  • All Products
Learn
  • Bulletproof for Beginners
  • Recipes
  • Newsletters & Guides
  • Bulletproof Blog
  • Books
CUSTOMER CARE
  • Contact Us
  • Shipping Policy
  • Return Policy
  • Accessibility Policy
COMPANY
  • About Us
  • Press
  • Careers
  • Customer Reviews
  • Rewards
  • Give $15, Get $15
PARTNERS
  • Store Locator
  • Wholesale
  • Ambassador Program
  • Affiliate Program
Discover What Better Feels Like
  • Facebook
  • Twitter
  • Instagram
  • YouTube

†Statements made on this website have not been evaluated by the U.S. Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Information provided by this website or this company is not a substitute for individual medical advice. | ©Bulletproof 360, Inc. 2013–2023

  • Privacy Policy|
  • Terms|
  • Reseller Policy|