Nutritional intervention is only one pillar to overall health and wellness.  Making environmental and lifestyle changes play a critical role on your immune system, stress response, and emotional well being.  Below is a guest post from Brad Krause, writer and owner of selfcaring.info.  Brad is passionate about helping individuals address the missing link in their health journeys by incorporating self-care practices to connect mind, body, and spirit:

Guest Post Written By: Brad Krause

You Matter: Self-Care is the Best Care

Most Americans live in a culture that tends to neglect self-care. With friends or family we feel guilty if we say no to a favor or request. We feel so much pressure at work to succeed that we often find ourselves bringing projects home. Our to-do lists are a mile long and hardly ever contain things we actually enjoy doing. Self-care seems selfish like a distraction from the tasks we need to get done. But do we ever really feel good when we do get them done? Or, is it just on to the next thing?

This kind of lifestyle is mentally and physically unsustainable. It’s no surprise then that 8 in 10 Americans report feeling stressed out daily, and that kind of stress can lead to high blood pressure, fertility issues, insomnia, depression and an increased risk for obesity, heart attack and stroke. All the sudden self-care doesn’t seem so selfish anymore, now does it?

Is it time to make your mental and physical well-being a priority? Self-care is a simple concept with big results. Here are a few tips to get you started.

Get a good night’s sleep — every night

One of the major components of self-care— and also one of the first we tend to disregard— is sleep. Poor quality sleep can lead to depression, anxiety, weight gain, high blood pressure and a weakened immune system. People who get less than seven to nine hours of regular sleep are also at a higher risk for diabetes and thyroid issues. The next time you decide to choose work over sleep, think about what you’re really risking.

If you’ve been sleep deprived for so long you don’t know how to correct the issue, start by looking into upgrading your mattress. A comfortable mattress can make a big difference in how well you sleep. It’s recommended that we replace our mattresses every seven to 10 years. And while mattresses can be expensive, buying a new one doesn’t have to break the bank. Consider a full-size mattress, as these mattresses and their corresponding linens are more affordable than going with a queen or king. Additionally, you’ll be able to find full-size mattresses in all of the construction types like memory foam, innerspring, and latex.

Lastly, clean up the clutter: studies show that if your bedroom is a clutter-free sanctuary, you can reduce stress and have a peaceful night’s sleep.

Choose the right foods for your mind and body

There is a direct link between brain function and food. Choosing a diet that fosters this connection in a healthy way is the foundation to proper self-care. Nutrition plays a critical role in helping people manage their stress, along with other mental health issues and physical challenges. For example, the GAPS diet focuses on using nutrition to help children and adults with neurological and psychiatric conditions from autism to bipolar disorder. By using food as a natural treatment for a damaged gut lining, you can care for chronic conditions that impact your overall quality of life.

Make time for relaxing

Even as little as 15-30 minutes a day of uninterrupted relaxation time can do wonders for the mind and body. Relaxation can be as simple as taking a book on to your back porch to read in the sunshine, playing with your dog or soaking in a warm bath. The goal of creating dedicated time to relax is twofold: Help your mind to let go of thoughts or emotions that cause you distress and allow your body to release the tension that arises when distressed.

Meditation is another way to accomplish this goal. You can set aside 20 minutes every morning to start your day in silent contemplation, listening only to the sound of your breath. Self-care can also be boosted by engaging in relaxing activities you enjoy such as receiving a massage, taking a restorative yoga class or getting a pedicure or a facial.

Self-care isn’t about putting yourself first, it’s about making your needs equal to the needs of those around you. If you don’t take the time to take care of yourself from getting good sleep to eating healthy meals, your ability to care for others will suffer. When you feel your grasp on self-care slipping, just remember this old proverb: You can’t pour from an empty cup.

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Please visit Brad Krause’s website at selfcaring.info/