Invest in your wellness this month š
Intentional practices, healthy habits, and fresh ideas to shake things up
One month ago this week, I blacked out in Target contemplating bags of spinach.
I didnāt pass out, but thatās about as close as Iāve ever gotten. Since then, itās been a whirlwind of unexpected, inexplicable dysautonomia-like symptoms, endless doctorās visits, multiple rounds of blood work, and a scan or two. Oh, and did I mention, I also had my fat grafting reconstruction surgery in there as well? Because the fun doesnāt end even when you āfinishā cancer treatment. š
Itās been a blur of a monthāan achingly familiar feeling of surrender, of losing precious time and normalcy to illness and treatment that I hadnāt expected to feel again, especially so soon. Iām grateful that a lot of my puzzling and debilitating symptoms have eased thanks to my steadfast efforts and my body is recovering well from surgery, but Iām still in the throes of a potential diagnosis with more scans and tests to go.
It was actually a really big deal to me that I could still move forward on this Substack, even if it was just one postāand not from a place of pushing but of relative ease. In fact, sharing this publication more publicly during this time has been a fascinating case study in āforced breezinessā that I might not have been able to achieve so easily outside of the circumstances. It feels like thereās something important in all of that, but I havenāt yet fully processed that.
As if I wasnāt already motivated enough from my cancer journey, this past month has been a reminder of how essential it is to invest in our health and has highlighted how committed I am to the care and keeping of me, physically, mentally, emotionally, and spiritually.
Even though itās not as sexy as romanticizing your life, it felt only natural that Marchās theme would be on wellness, as that has been my primary focus these days.
The older I get, the more I understand the shifts people naturally make in their 30s, 40s, and beyond to be more conscious of the impact things have on our bodies and minds that may have seemed less relevant, valuable, or attainable in early adulthood.
One day youāre staying out late, going to happy hours on the regular, saying yes to everyone and everything, and living your ābestā boss babe life, and then next you find yourself naturally waking up early, taking your probiotics, investing in expensive skincare, mixing up mocktails, and booking seats with extra legroom on long-haul flights. š
I cannot fix on the hour, or the spot, or the look, or the words, when those life choices became my new normal. I was in the middle before I knew that I had begunāand, for the most part, Iām not mad about it. š
As much as the health and wellness industry is rife with inconsistencies, scare tactics, misinformation, and inaccessibility, I do think we are overall moving towards a greater focus on functional wellness societally and I think it starts with microdecisions.
So, letās get to it! Itās never too late or too early to prioritize your wellbeing, whatever that means to you. Join me in recommitting to the care and keeping of you this March with some intentional practices, healthy habits, and fresh ideas to shake things up.
Things to Do:
Get it on the calendar
By āit,ā I mean, get those doctorās appointments, workouts, therapy sessions, connection time, and intentional routines on your calendar. Itās not sexy, but itās important, and if itās on your calendar, itās way more likely to happen. If itās been awhile since youāve gone to the doctor, dentist, or dermatologist, start that process now, as youāll likely end up on a long waiting list.
If you have a history of medical issues within your family, consider getting genetic testing done and/or reaching out to see if you qualify for early screening. I know it can be scaryātrust meābut remember this mantra: itās probably nothing, but if it is, itās better to know as early as possible. Time is your greatest asset. (And if you need a friend to be with you in the waiting, you know where to find me.)
Go Sober-ish (with support from Holly Krivokapich)
When I got diagnosed with cancer, I immediately stopped drinking alcohol. I wasnāt explicitly told to, but it felt like one small thing I could do to support my body. I was sober for ten months and though Iāve had alcohol since then, I can confidently say that I live a pretty sober-ish life now. I didnāt struggle with or question my drinking before and my life isnāt all that different, but itās been a really interesting journey to explore my relationship with alcohol and socialization and Iām really happy with where Iāve landed.
If you feel called to explore this area of your life, my friend and colleague Holly Krivokapich has built her coaching practice around being sober-ish and she is an incredible support for those contemplating this lifestyle and all of the mental, emotional, social, and plain practical elements that come with it! You can check out her value-packed Instagram here.
Try an alternative healing tool
Iāve never really been a fan of the word ābiohackingāāsomething about it feels gross and robotic and, ironically, disembodiedābut I am a fan of taking small steps and utilizing different tools and modalities to improve health and wellbeing. Itās fun to try new things and if thereās an added health benefit, even better!
Over the past few years, Iāve tried infrared sauna, red light therapy, float therapy, energy healing, massage, and acupuncture and have enjoyed and benefited from them all. Though you can typically find these offerings at local studios (and I recommend you start there), many of these devices and treatments are now available for at-home use.
I own this sauna blanket and recently added this Mito PRO 300+ Red Light panel to my at-home repertoire in light of my recent chronic issues. (I donāt have an affiliate link for the red light panel, but you can use the code ALEX for 5% off.)
Things to Read:
The Emotionally Unsafe Zone by Kate Kennedy
I am obsessed with Kate Kennedy, her podcast, and her new debut book, One in a Millennial (Amazon | Bookshop). Sheās well-known for her open exploration of the question that nearly every adult contemplates: whether or not to have children.
She kicked off her new Substack with a stunning post on her experience with pregnancy loss and childbirth, how to talk to someone going through a painful season, the dismissal of womenās experiences, and being our own advocates in the healthcare system (and political climate). Even though I am not currently in that season, so much of what she shared resonated with my cancer journey (including my egg freezing process) and as a single person who would like to have children one day and is seemingly nowhere close to even starting that journey, and I think so many people can relate. It feels like required reading, IMO.
Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski, Ph.D. and Amelia Nagoski, D.M.A.
Iām also obsessed with this sister duo, Emily and Amelia Nagoski. I initially discovered them through Emilyās first book, Come As You Are, and was thrilled to see them team up to write this next book that expounds on some of the research around how women experience stress differently than men. I think about their tips for completing the stress cycle oftenāwhich you can hear more about in their episode of Brene Brownās podcast Unlocking Us.
If youāve ever struggled with bone-deep exhaustion, overwhelm, body image, and/or self-criticism and want a resource without the platitudes of self-care, this is the book for you. Itās the kind of book you can come back to any time you need it.
Digital Minimalism: Choosing a Focused Life in a Noisy World by Cal Newport
I read this book in 2019, but I imagine it might ring even more true today. Given my screen time data these days, Iām due for some renegotiating with social media. You too? I donāt know a single person who hasnāt benefited in some way from taking a break from the scroll or, at the very least, from an honest look at their tech habits. If youāve been considering a social media break (or perhaps, even quitting it altogether, gasp!), this book is a great place to start.
Bonus Recommendation: If youāve contemplated leaving Instagram, specifically, you might find inspiration and encouragement from Cody Cook-Parrottās Substack post.
Things to Watch or Listen to:
Wellmania
This Netflix watch with Celeste Barber was such a gem and Iām so glad a friend encouraged me to keep going after I was initially annoyed by the main character (which was the point). This Australian comedy-drama explores the wellness industry through a deeply honest and comedic lens, emphasizing the more bizarre and outlandish trends while also reckoning with the reality of the YOLO lifestyle. Itās also hysterical and fun. Iām sad to report that this was canceled after one season, but sometimes itās nice to enjoy a limited series.
Yoga Nidra
Listening to a guided yoga nidra meditation before bed (and whenever I wake up in the middle of the night) is one of my nightly staples. It doesnāt always put me to sleepāand many of them are designed not toābut it often does, and even when it doesnāt, it helps to put you in a relaxing, restorative state between waking and sleeping thatās nearly as effective as taking a nap. There are a few different components to yoga nidra, but the element that works best for my busy mind is bringing my attention and focus through the āpoints of awarenessā in the body because it moves fast enough so that my brain doesnāt wander off into other thoughts.
I use the free Insight Timer app and love the yoga nidra meditations that focus on sleep, especially by Ally Boothroyd, Jennifer Piercy, Zoe Kanat, and Hilary Jackendoff. I especially like to make a playlist ahead of time that includes a 15-20 minute sleep soundscape followed by a yoga nidra meditation because it gives me some wind down time for reading but with a cut-off (because I can easily read for hours at night) that brings me right into the meditation.
Things to Wear:
Undergarments that actually fit you
There. I said it. One of the best things you can do to feel more comfortable and confident in your body is to wear the right size undergarments. Chances are, you might need to go up a size, like I did, and that is OKAY. Youāll be much happier! (And this includes period underwear, which I love for night time!)
Also, please get a professional bra fitting because youāre probably wearing the wrong size. I need to do that as soon as Iām fully healed up from my fat grafting procedureāI usually head to Nordstrom.
Oura Ring
This is a more expensive option when it comes to health trackers, but as someone who hates wearing things on my wrists and doesnāt want to see that data in my face constantly, I opted for the Gen3 Heritage Gold Oura Ring (which I wear on my middle finger). Iāve been using it since fall of 2022 and I love it. Itās not perfect, and it might not be the best option for everyone depending on what you want a smart device for, but itās really kept me informed and motivated to move, improve my sleep, and make smarter choices. Plus the charge lasts a long time, which I really appreciate!
I really like that it adjusts your activity goals based on your readiness score, which takes into consideration how you slept, where you are in your cycle, and how your body is responding. I also think itās helpful to zoom out and look for patterns and trends you might be experiencing, especially if youāve changed your routine or gotten sick. During this past month, itās been really validating of some of the symptoms I have been experiencing as well as keeping my nervous system in check.
Keep in mind there is an additional monthly membership fee to use the app, but I find it to be worth it.
Things to Make:
Workout Dress
Fellow sewists, I made this Ava Playsuit x Quarter Circle Skirt hack for an August trip to Charleston and it was PERFECT for walking all over tarnation without the thigh chafe. I highly recommend making this pattern in more of a compression knit. You can see pictures and read about the alterations I made here.
Not a sewist? Browse some of my favorite workout dresses here.
Things to Eat or Drink:
More Protein!
Protein is having its moment right now, and for good reason. Itās great for keeping you feeling full and building muscle. For some high protein meal prep inspiration, check out Jenn Eats Goood, Fed & Fit, and The Weight Loss Nutritionist.
Talking about wellness can be uncomfortable, even triggering, since everyone is on their own journey and has their own beliefs around what is considered āhealthy,ā accessible, or realistic. I hope that you can feel more free to explore what health and wellness means to you this month and know that you have a safe space here to do so!
Hereās to more vitality, strength, confidence, and vibrancy for us all!
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