10 Essentials to Win

The ten most valuable essentials to win.

I have learned the hard way about the importance of a clean and healthy mind, body, and spirit.

I have learned the hard way about the importance of a clean and healthy mind, body, and spirit.

Our health is our biggest asset and like all things, our bodies break down as we age and or overtime from poor diet or environment. And often it is the functions of our minds that tend to decline first.

After learning from trial and error, I started my journey to living a more fulfilling and healthier lifestyle. Making the required and necessary changes to be around for my family and to do what I was born to do: create and to serve others.

Below are 10 essentials for the mind, body, and spirit, I practice to allow myself to be available for my family and, to live with intention and purpose doing the two things I love; creative writing (content) and helping others.

Let’s Win!

Sleep:

With so many things on our daily do list, someone that it was wise to coin the phrase “I’ll sleep when I die. But why starve ourselves from sleep to possibly dying early from a lack of it?

The adequate amount of sleep is overlooked because our minds are always focused on what we need to do if we aren’t already doing it.

But sleep is just as important for the body as water and food.

A lack of sleep can result in sleep disorders such as Sleep Deprivation and Deficiency.

These conditions can lead to heart failure and disease, and obesity which can cause other health issues, like high blood pressure, stroke, and depression. Health issues like these can wreak havoc on an already stressed and unbalanced body and mind.

Try getting 6-8 hours of sleep each night by sticking to a bedtime schedule, not watching TV, or eating an hour or two before bed, and avoiding caffeinated drinks.

However, I understand everyone’s body is different. One person may be able to function from 4 hours of sleep where someone like me who requires 8 straight hours of sleep, so I do not wake up fog minded and tired the next day. But are you giving your body enough time to rejuvenate and correct (heal) itself?

Benefits of a good night sleep:
1. Brain function and emotional health: good sleep helps improves your memory
the body renews and heals itself
2. Reduces the stress level hormone cortisone and high blood pressure
3. It can help reduce inflammation in the body. Inflammation is thought to cause body deterioration, causing things like arthritis.
4. Can help you lose weight by less stress less emotional eating while up.

Believe:

It is said that little is required, having faith as small as a mustard seed. I always tell people; my faith is a watermelon full of seeds.

Believing in God and that my life has a purpose is what has led me to this day. Knowing I was created to build on the world created by someone…something bigger than me, bigger than human beings with my best interest at heart gotten me through the most difficult moments.

Causes me to believe in myself, my talents, and helping others.

When faith begins to dimmish, look back at all the things you’ve survived, how you survived, and be thankful for the lessons in the adversities. You did not give up or give in so, your faith is stronger than you know,

Life will knock us around and the test is sure to come but believing in my self, the universe is key

I like to move it move it!

I think the Madagascar charters were on to something.

Move:

Wealth is Health

I learned the hard way how important working out is for the body particularly stretching and cardio exercises.
As we age our bodies not only begin to lose muscle mass but harder to absorb calcium and vitamin D necessary for healthy bones. This opens the body for injuries like breaks and bone shrinkage.

Because everything in our bodies is connected in some sort of way, should one area of the body weakens; over time the connected areas will weaken may leading to conditions such as arthritis, etc.

Exercise moves like weight strengthening can help maintain muscle while stretching can prevent ligaments from tearing and cardio workouts help with blood circulation.

Benefits of moving (exercising):
1. Reduce body fat- excessive body fat can lead to obesity, diabetes, and poor heart health
2. Improve mental health-increases the happy hormone serotonin
3. Increase energy
4. Relieves stress
5. Strengthen bones and muscles

Diet:
Our diets are one of the most crucial parts of our being, and the saying, we are what we eat is true.
Improper diet can lead to overweight in which then leads to more serious health conditions.

Water is the most essential to any form of life. It not only hydrates our insides and helps with blood flow, but it also affects our skin.

I always know when I have not had enough water by my skin will either become oily or ruddy looking.

Benefits and truths of a good diet:
1. A healthy body results in a higher performance
2. Veggies equal life, sugar equals problems
3. Water makes the blood flow around
4. Water promotes radiance skin
5. Healthy eating keeps diseases away

Socialize:
It is normal: human nature to socialize with other human beings. But with safe distancing due to this 2020 virus, we had been advised to stay inside.

Homeschooling, and working from the dining room, this pandemic has impeded our time to physically socialize as we normally and freely did. Thus forcing us to find other ways to communicate with our families and friends and the outside world.

Social distancing or interacting with others can take a psychological toll on a person over time. And we must interact with the elder and children who may be alone or can’t wrap their heads around what is happening during this time.
I believe it is important that children, especially, socialize to build the needed skills to learn how to interact with other cultures to learn how to handle conflicts and differences.

Socializing builds life experiences and people skills. So during this unpredictable time safety is practiced using technology.

The technology industry is forever changing. More and more apps are created and utilized to engage from the walls of our homes.

Platforms such as Zoom, Messenger, or face timing through our phone’s apps have allowed me to see my family and network with others.

It is mentally important to interact with others, especially now with the fall and winter shorter daylight hours, where the weather doesn’t permit outdoor activities.

Benefits of socializing:
1. Takes the mind off your worries
2. Increases the happy hormone
3. Offer growth by learning from others and, about yourself
4. Physical connection
5. Feeling of belonging: loved, needed

Escape:
When we often think of escape, traveling (vacation) usually comes first to mind. But there are so many means to escape.
My mother was an avid reader, who I would find most times curled up at the arm of her sofa reading a book. She was well diverse in her studies with a wide vocabulary. I many times phoned her to spell a read. That was many years ago, I have since then picked up more books, and utilize Google’s dictionary.

Escaping does not have to mean booking a flight or hotel. It can be as easy as looking within ourselves, our imaginations, meditation in nature, if only for a moment.

Create:
Escape into your own imagination rather it be journaling, painting, or coming up with some new recipes off the fly.

I enjoy writing poetry and film concepts. I’ll play around with outfits and hair just to see what I will come up with.

Going through my health issues, poetry was my way to escape the madness of pain. This in turn helped me process what I was going through.

I wrote and published my first book of poems with a publishing company surrounding my daily debilitating pain.
I found myself writing my best poetry and best ideas when life looked bleak.

Benefits creating:
1. Find yourself
2. Discover meaning
3. Inspire others
4. Rediscover hobbies/interest
5. Happiness

Creativity is freeing and expressive! Find something that speaks to your inner being and create from within.

Nature:
Call me a free-spirit or a nature enthusiastic but walking along the ocean or between tall green trees is the most relaxing thing I do for my mental health.

It is my way to escape and refresh without cost and come away with so many benefits.

Throughout my Instagram postings, you can see how much I love to be out in nature.

Walking through tall trees, grassy roadsides; discovering how the other creations of God’s life are adventuring and enlightening.

The birds and butterflies seem unbothered by the issues concerning the world, giving a feeling of peace, a stillness I would say.

The believer looks at the birds in the sky, that do not reap nor gather into the barns, and trust that the Father will provide.

Matthew 6:26

Nature walks always reminds me that there is a higher power than myself. It reveals how animals experience the same obstacles as we humans and everything will be ok.

When I am stressing over things out of my control, I turn to nature to re-center and re-focus on what is good in my life and in the world.

No, not everyone is an outdoor enthusiastic such as me but there are other ways to experience nature like nature recordings (soothing), nature and planet inspired television shows, and video (educational).

Mingle with nature. Create a place in the backyard, or on the patio to take in nature or, simply stroll a park. Trust when I say you will find it rewarding.

Let the music play!

Music:
Music is more than a sound to dance to, it is another way of escaping from the mundane of everyday living with influencing and transformational powers.

It forces us to conjure the energy to start and finish tasks that otherwise would not have gotten done i.e. working out or cleaning the house.

Like books, music can take us to a place in time letting the flight of the imagination swarm freely.
In the early mornings, I will listen to gospel music: it helps me to start my day centered around God and His plans for my life. With gratitude, my noon playlist consists of songs that evoke me to write poetry and or film ideas. And by evening, I must tone into a classical station to mute my mind circling with scenes before I rest for the night.

Some benefits I have found listening to music are:
1. Inspirational
2. Transportive
3. Energizing
4. Reflective
5. Calming

Pamper:
For me, pampering is a little more than doing my hair or nails. It is the total package of self-care; the mind, body, and spirit. It is the power of having awareness when it is needed and knowing when to say no.

We as women will neglect ourselves to make sure our partners, children, and friends are ok first before we ask ourselves the very question.

Keep silent and not ask for help when we are drowning, so overwhelmed we distract ourselves by keeping busy with everyone else from our own needs. Superhero is our strength, but it is also what weakness and destroys our minds, our bodies, and dreams over time.

I’ve wondered if the cause of others mistreating us, is because we have miss treated ourselves.

Looking good, makes us feel good but, feeling and being mentally and emotionally good is what makes us good and overboil with confidence from the inside out.

Below is a list of things that may give reasons to step away from playing super mom, wife, or boss for some needed relaxing and rejuvenation-self-care.
1. Explained weight gain caused by stress
2. Overeating
3. Overthinking
4. Anxiety
5. Feeling depressed or not worthy
6. Lack of concentration

I hope these 10 essentials will help and encourage you to live a healthier lifestyle and win.

Thank you for coming by my stop!

Come again soon.
Dawn

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