In part two of your holistic yet science-backed wellness tips to support your full body health – I am guiding you through ways to enhance wellness during pregnancy and beyond. So whether you are preconception, pregnant, or postpartum – get ready for a comprehensive guide to support your body holistically… and realistically!
Did you miss part one? Check it out here.
1. Digital Detox Moments:
In a digital age, it’s crucial to give your eyes and mind a break from screens. Incorporate mini digital detox breaks – close your eyes, take a few deep breaths, and stretch your neck and shoulders. This relieves eye strain and promotes relaxation.
Since I encourage movement every waking hour, this is a good time to give your eyes a break from those screens, too! This is when I love listening to a podcast or hopping on a phone call with a friend. Ways to connect and learn without constantly being attached to a screen and overstimulated.
As a mom with littles, I like having my phone on hand to capture precious moments with them. However – it can be so easy to then “quickly” check Instagram, email or Facebook. This takes me out of the present moment and into others’ lives at a time that is not necessary to do so.
My rule: capture the moment, then ENJOY the moment!!!!
If it’s a moment worth capturing, then it’s a moment worth enjoying. For this reason I do not post to my stories or feed in the moment. I document, and then put my phone away and embrace being present with those I am with. I’ll then log back onto my phone or device at a time when it is appropriate, such as nap time or after my children are in bed.
I hope these tidbits help you with your own digital detox moments within your daily life. This simple rule truly helps me be the mama I want to be with my littles, and I hope you find the benefits of this first step in our guide to enhance your wellness in pregnancy and beyond.
2. Prioritize Sleep:
Quality sleep is the cornerstone of holistic wellness. Create a calming pre-sleep routine – dim the lights, avoid screens, and engage in soothing activities like reading or gentle stretching. Quality sleep rejuvenates your body, supporting its natural healing processes.
One of my favorite supplements to use includes a lovely lavender-scented magnesium lotion. I love applying this to my feet and lower calves before bed. The lavender scent is so calming, and the magnesium is absorbed topically to help with deep, restful sleep. Here’s my fave:
3. Gratitude Practice:
Cultivating a positive mindset is integral to holistic wellness. Dedicate a few moments each day to reflect on things you’re grateful for. This simple practice boosts your mood, reduces stress, and supports emotional well-being. Is there anything simpler than taking a moment to pause and be grateful? I think not. This is such an effective way to enhance your wellness during pregnancy, and beyond!
My go-to? Write my thoughts down in a Five Minute Journal before bed. This helps me to clear my mind and focus on the joys of the day. If it was a rather hard day, maybe I’ll write down a prayer to help me move past whatever that challenge had been. This is a beautiful way to get onto paper what you are feeling and create a more mindful space before bedtime, too.
For me, spiritual health is another important component of cultivating gratitude in my life. That mind, body, spirit is so integral in the way our body feels and its capability to handle stress. Having pockets of quiet time to meditate and focus on prayer – including what you are grateful for – has a big impact on your mental and emotional well-being.
Get my favorite journal here.
4. Connect with Nature:
Spending time in nature is a wonderful way to recharge. Whether it’s a stroll in the park or sitting under a tree, connecting with nature has been shown to lower stress levels, improve mood, and enhance overall vitality.
There is significant research to support sunlight’s impact on our health and wellbeing. Particularly morning sunlight. This light is ideally not through sunglasses, nor through windows or screens. Optimally, we are to step outside and soak in this morning goodness without any filtration (obviously, don’t stare directly into the sun, though!). This has a huge impact on our sleep / wake cycles and thereby our overall health and wellness.
Nature itself is harder to directly study given the minute details and constantly changing surroundings. I love how Dr. Huberman addresses this on his recent podcast.
He explains how beneficial nature is to us, though it’s hard to exactly pinpoint scientifically why. Biologically, it just makes sense, my friend! So get yourself out into nature everyyyyy day and listen to this podcast to give yourself a better understanding of *some* reasons why it’s so beneficial.
5. Foster Positive Connections:
Holistic health isn’t just about the body; it’s about your relationships and social connections too. Nurture meaningful connections with family, friends, and your community. Positive social interactions can boost your mood, reduce stress, and enhance overall life satisfaction.
Connect this powerful social aspect of your life with other components of these holistic health tips! For instance – make a healthful, whole foods dinner with your significant other and enjoy together without the use of screens. Go for a family walk after dinner to move together as a family – while also getting time in nature!
You can see how many of these Holistic Health Tips can be so well-integrated together.
As a Doctor of Physical Therapy who takes a holistic, functional medicine approach to care before, during and after pregnancy – these components are foundational aspects to everyday life for my family and I.
My hope is to inspire, encourage and empower you to make daily decisions that positively influence your health.
Incorporating this guide to enhance wellness during pregnancy and beyond within your daily life doesn’t require expensive equipment or drastic lifestyle changes. These tips are simple, science-backed practices that can help you achieve a sense of balance, vitality, stress-reduction and overall well-being. Remember, holistic health is about taking care of your entire self, so prioritize self-care and make these practices a part of your daily routine. Here’s to your journey towards a more active, vibrant and holistic life!
Curious about working with Dr. Kayla? Check out her Holistically Well Preconception Course , Holistic Pregnancy Program and Postnatal Yoga Series to optimally support your body into and through motherhood – all in the comfort of your own home.
Schedule a (free) call with Dr. Kayla to learn more, and to dive into your specific questions surrounding holistic perinatal physical therapy.
PS: Any specific questions, comments, posts you want me to cover, questions you have, etc.?! I am alllll ears and would truly LOVE to hear from you. Reach out over on Instagram @drkaylaborchers where I’m most active and love to connect with you socially!
