I already have great self esteem because I am confident. That’s what I thought. But I couldn’t be further from the truth. So Here is what I have come to understand as self esteem and how your diet, exercise and sleep can help. In the Self Esteem Workbook by Glenn Schirald, self esteem is defined in this way:
“Self-esteem” is a realistic, appreciative opinion of oneself. “realistic” means accurate and honest. “appreciative” implies positive feelings and liking oneself. Some speak of high and low self-esteem, but this makes self-esteem like a numbers game that is competitive and comparative. Its preferable to simply say that people posses self esteem when they have a realistic and appreciative opinion of themselves.
What do you think about yourself? Is it a grandiose view, or do you undermine yourself? How realistic is this view? Appreciate yourself for who you are at a deeper level. Don’t confuse who you are with who you think you should be. Even if who you “should” be is positive.
Look within
When we labeled ourselves inaccurately we end up ruining ourselves.
Your diet, exercise and sleep, are things you do to improve yourself
internally. Gain self esteem by eating right, exercising and getting enough
sleep. True self esteem always comes from within. Not from having a great job,
being successful, having a family. Etc.
Those are external things that may seem to boost your self
esteem, but self esteem doesn’t come and go based on how good things are. Are
you devastated when things don’t go well? Even worse is the person who doesn’t
realize they have no self esteem because things are going well.
Give yourself permission. Have you been told you are selfish for buying that more expensive healthy food, conceited for wanting to stay in shape, lazy for wanting to get some sleep? Despite what you have heard, you are worth it. You have value at a deep level that is who you are and why you exist.
Despite what you have heard, you are worth it.
Gain self esteem by eating right, exercising and getting enough sleep
Food can leave us feeling all sorts of ways. I’ll focus on
how food helps you gain self esteem when you
Avoid processed foods
Use mood bosting foods
Exercise
has a lot of benefits. I’ll focus on how exercise helps you gain self esteem
when you
Use exercise to feel positive
Just get moving
And
with sleep I’ll focus on how you need to
Stay hydrated
Have healthy sleep hygiene
Avoid processed foods
Eat foods that nourish your mind body and soul. Standard
diets across the world are not usually healthy, and even professionals have
conflicting information. A good place to start is to eat food in its most
natural state.
Avoid processed foods. This will be helpful to your body
because once food is processed, it passes through your body either too fast or
too slow, causing problems for you as your body builds up against it.
Food can affect your mood. Eat more foods that are high in Omega-3
fatty acids, such as walnuts and flax seeds. These have been shown to increase
your serotonin levels. This chemical in the brain makes you feel good. Certain
fruits such as cherries, orange, kiwis, pineapples, plantains, plums, tomatoes
may also help raise your serotonin.
Also ensure you get enough sun. Some research suggests that
vitamin D plays a role in maintaining positive moods. If you don’t get enough
sun, a vitamin D supplement may be useful.
A lot of people use food to stuff their feelings, or use
comfort foods to cope. This is especially true with the foods high in sugar or
fat. It may relieve your stress in the short term but habitual use is bad for
your health. So avoid comfort foods and use the healthy fats like avocado and
coconut oil.
Use exercise to feel positive
When you exercise, your body releases chemicals called
endorphins that generate a positive feeling in the body, similar to that of
morphine. It binds to the same neuron receptors as this pain medicine but
doesn’t lead to addiction or dependence.
I personally love to dance. Its harder for me to think about
getting up to exercise. If you are like me you don’t need any encouragement to
turn up your favorite song and get moving. Now you have a good excuse to get up
and dance even if you are not good at dancing.
I read about a study that showed dancing produced more endorphins than exercising, so it really is a good option when you don’t feel like exercising. Remember that you are improving your mood, so don’t criticize yourself or be self conscious. You can even look into dance therapy.
you are improving your mood, so don’t criticize yourself or be self conscious
Just get moving
Doing exercise is also beneficial because it gets your mind
focused on something else. If you are feeling like you have too much on your
mind, try exercising: it regulates your body and mind.
There are many ways to exercise. Don’t get stuck on wanting
to do things a certain way. I had no motivation to workout until I found a soca
music workout on you tube. Find a group at your library, facebook or meetup.com
if a gym membership is too expensive: there is not just one way to do things.
Once you get started you will start to feel good about
yourself, especially once you reach your ideal health. Its important to feel
good in our own skin, but its also important that our blood panel shows we are
doing ok. We need to be realistic about our health.
Stay hydrated
Its important that you stay hydrated throughout the day.
Water helps with regeneration. Drink 60% of your bodyweight in water. You will
find that it if you have enough hours of sleep and wake up feeling exhausted, Its
probably because you did not hydrate enough.
Your body doesn’t just regenerate while you sleep, It also absorbs nutrients from your food between the hours of 8 pm and 4 pm when you are most likely to be sleeping. Avoid eating after 8.00 pm and have a water based dinner like soup. You will sleep better if food is out of your stomach before 8.00 pm
Avoid eating after 8.00 pm and have a water based dinner like soup.
Have healthy sleep hygiene
Its important that you get between 6-8 hours of high quality
sleep. This means that you have to have a proper mattress, your pillow should
be propping your head up the right way, your sheets should be breathable, the
temperature of the room should be comfortable and it shouldn’t be too noisy.
If you are having trouble sleeping it could be that you need
to examine your sleep hygiene. If there are some things you can’t control like
the noise of the room, try an alternative like sleeping with some relaxing
noise or playing a sleep meditation.
It might take some time to find what gives you quality deep sleep. You might need to explore what you do before going to bed, and take all the electronic devices like your phone and TV out of you room.
Lack of sleep can make you feel foggy and irritable, impair your problem solving, lead to heart related diseases and diabetes, negatively affect your skin, make you forgetful, and lead to weight gain.
Take a step at a time
Its helpful to start with just one thing. Habits are always hard to change. Try eliminating something for just one day, then keep increasing the days. Be realistic about how long you can manage. For example, you might have your processed foods like bread once a week. It took me about a year to stop certain foods and I am still working on eliminating others.
You might also find that you do great for about 6-8 weeks
and you feel great. Then you start eating cookies and hiding the wrapper etc.
If you find yourself lapsing and taking unhealthy foods, missing workouts, not
getting enough quality sleep, take a look deep within and try and figure out
why you are going back to what used to feel comfortable.
Work on the deeper issue, and make sure you are not beating yourself up. Its a journey, not a destination. Tomorrow you do better. Gain self esteem by eating right, exercising and getting enough sleep.
Gain self esteem by eating right, exercising and getting enough sleep
Did you also have a similar view about self esteem? That it
was just confidence and not caring about what people say! I am glad I
understand it better now. Are these tips helpful? Which one has helped you or
do you think would be helpful? Comment below.
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Howdy! This post could not be written any better! Reading this post reminds me of my old room mate! He always kept chatting about this. I will forward this article to him. Pretty sure he will have a good read. Many thanks for sharing!
I believe that avoiding packaged foods could be the first step to help lose weight. They will taste good, but ready-made foods currently have very little nutritional value, making you feed on more in order to have enough electricity to get over the day. If you’re constantly ingesting these foods, transferring to cereals and other complex carbohydrates will assist you to have more vitality while feeding on less. Thanks alot : ) for your blog post.
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I’m Yvette Oloo. Hello and Welcome. | I am on a journey of self actualization after loosing myself. | Life isn’t about finding yourself. Life is about creating yourself. | Spark your creativity!
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I’m Yvette Oloo. Hello and Welcome. | I am on a journey of self actualization after loosing myself. | Life isn’t about finding yourself. Life is about creating yourself. | Spark your creativity!
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I believe that avoiding packaged foods could be the first step to help lose weight. They will taste good, but ready-made foods currently have very little nutritional value, making you feed on more in order to have enough electricity to get over the day. If you’re constantly ingesting these foods, transferring to cereals and other complex carbohydrates will assist you to have more vitality while feeding on less. Thanks alot : ) for your blog post.