BestBeautyHacks

Self Care Inspo: 10 Ways to Refresh Your Mind and Body Self-care is more than just bubble baths and face masks—it’s about creating habits that nourish your mind and body in a way that promotes long-term well-being. A solid self-care routine helps reduce stress, improve emotional resilience, and enhance overall happiness. But if your routine feels repetitive or isn’t giving you the results you want, it may be time to refresh it. This article dives into new self-care practices to try and unhealthy habits to quit so you can cultivate a more fulfilling, balanced life.   Why Self-Care Matters More Than Ever In today’s fast-paced world, taking care of yourself isn’t a luxury—it’s a necessity. Without proper self-care, you might find yourself burned out, emotionally drained, or constantly fatigued. Self-care isn’t about being selfish; it’s about ensuring that you’re operating at your best so you can show up for yourself and those around you. A well-rounded self-care routine provides: Stress Reduction – Lowers cortisol levels and helps prevent burnout. Mental Clarity – Improves focus and cognitive function. Physical Health Benefits – Supports immunity, better sleep, and overall vitality. Emotional Well-Being – Encourages self-compassion, confidence, and balance. So how can you upgrade your self-care routine? Let’s start with five fresh self-care ideas that will help you feel renewed and energized.   5 New Things to Try for Self-Care If your current self-care routine isn’t exciting or effective anymore, these fresh ideas will bring in new energy. Morning Sunlight Therapy & Grounding Many of us wake up and immediately check our phones, but spending just 10–15 minutes in the morning sun can drastically improve your mood and overall health. Benefits of morning sunlight exposure: Regulates your circadian rhythm for better sleep. Increases serotonin production, boosting mood and energy. Provides vitamin D, which supports immune function and bone health. To enhance these benefits, try grounding—standing barefoot on grass, soil, or sand. Grounding (also known as earthing) helps: Reduce inflammation by allowing your body to absorb electrons from the Earth. Lower stress and cortisol levels, promoting a sense of calm. Improve circulation and decrease muscle tension. Try stepping outside with a cup of tea, doing a few stretches, or taking a short barefoot walk on the grass to start your day with a natural boost. Lymphatic Drainage Massage Lymphatic massage is a gentle technique that helps reduce bloating, improve circulation, and detoxify the body. Ways to incorporate it into your routine: Use a gua sha tool or jade roller on your face to reduce puffiness. New to gua sha? Check out: https://bestbeautyhacks.com/gua-sha-what-is-it-benefits-and-how-to/ Try dry brushing before showering to boost lymph flow and exfoliate the skin. For details on how to dry brush, check out: https://bestbeautyhacks.com/how-to-dry-brushing-protocol/ Book a professional lymphatic massage for a full-body detox experience. This simple yet effective self-care method can leave you feeling lighter and more energized. Dopamine Dressing for Self-Care Confidence Dopamine dressing isn’t just about wearing bright colors—it’s about choosing clothing that enhances your confidence and boosts your mood. What you wear can deeply affect how you feel, and when you make intentional choices, you can align your wardrobe with your self-care goals. Here’s how to use dopamine dressing for enhanced self-care: Focus on fit: Wearing clothes that fit well and flatter your body shape can help you feel more comfortable and confident. Power colors: Incorporate colors like deep blue (for trust), red (for energy), or black (for authority) to feel empowered and in control. Choose fabrics that feel good: Opt for high-quality fabrics that are both comfortable and luxurious, making you feel cared for in your own skin. Accessorize with intention: Thoughtfully selected accessories, such as a watch or scarf, can elevate your look and enhance the feeling of self-respect and care. Dress for the emotional state you want: Dress in a way that reflects how you want to feel that day. If you’re after calm, choose soft neutrals. If you’re after energy, wear vibrant tones. Incorporating dopamine dressing into your self-care routine is a simple yet powerful way to nurture your confidence and well-being, showing yourself the love and respect you deserve. Aromatherapy for Mental Clarity and Relaxation Aromatherapy is a simple yet powerful self-care practice that can promote relaxation, clarity, and overall emotional well-being. By using essential oils or other natural scent diffusers, you can create a calming atmosphere that encourages stress relief, focus, and mood enhancement. Here are some ideas for incorporating aromatherapy into your routine: Essential Oil Diffusers: These devices disperse pure essential oils into the air, filling your space with calming fragrances like lavender, eucalyptus, or citrus. Diffusers help to purify the air and promote relaxation, improving your mood and mental clarity. Himalayan Salt Lamps: Known for their soft, warm glow, Himalayan salt lamps not only create a soothing atmosphere but are also said to purify the air by releasing negative ions. This makes them a great addition to your self-care routine for a calming ambiance. This is a great option: https://amzn.to/3FjYaY9 Reed Diffusers: These low-maintenance diffusers continuously release fragrance into the air without the need for a flame. Simply place the reeds in a container of scented oils, and they will subtly fill your room with calming scents, promoting relaxation over time. Aroma Beads or Sachets: These are portable options that can fill any space with fragrance. You can place them in drawers, closets, or even use them in your car. Opt for soothing scents like chamomile or lavender to gently uplift your mood wherever you go. Eucalyptus: try hanging a bunch from your shower head. The steam from your shower will release the oils which improves mental clarity, relieves stress, as well as relieves nasal congestion. Using any of these ideas helps to promote emotional well-being, creating an environment where you can unwind and focus on your self-care. Whether you’re looking to reduce stress, enhance focus, or just improve the ambiance of your space, aromatherapy can be an easy and effective addition to your routine. Micro-Journaling If journaling feels overwhelming, micro-journaling

How to Boost Muscle Tone After 40: Science-Backed Tips for a Stronger, Leaner Body As we age, our bodies undergo a variety of changes, many of which affect muscle mass and tone. Starting in your 30s and accelerating after 40, muscle loss becomes a natural part of the aging process. But here’s the good news—strength training is one of the best ways to combat this decline and not only improve muscle tone but also support overall bone health. In this article, we’ll discuss why muscle tone matters, the science behind muscle loss as we age, and how strength training can be the key to boosting muscle tone and maintaining healthy bones after 40. Why Muscle Tone Matters After 40 Maintaining muscle tone is crucial for more than just looking good—it plays a significant role in overall health, particularly as we age. Muscle tone refers to the firmness and tightness of muscles at rest, and it directly influences several vital aspects of our health. Here’s why maintaining or improving muscle tone is so important after 40: Supports Bone Health: One of the most significant benefits of strength training is its positive impact on bone health. Weight-bearing exercises like strength training stimulate bone growth and help maintain bone density. After the age of 40, the risk of developing osteoporosis increases, and muscle strength plays a critical role in preventing bone loss. Improves Posture and Balance: Strong muscles are essential for good posture and balance, both of which become more difficult to maintain with age. Without strong muscles, your body is more prone to falls, fractures, and injuries. Boosts Metabolism: Muscle tissue burns more calories at rest compared to fat tissue. By increasing muscle mass and tone, you can help maintain a faster metabolism and prevent the metabolic slow-down that often comes with aging. Enhances Energy Levels: Increasing muscle tone can help reduce fatigue and improve overall energy, keeping you feeling vital and active as you age. Increases Confidence: Achieving a stronger, toned physique can provide a significant boost to self-esteem and confidence, and strength training is the most efficient and effective way to tone your body. The Science Behind Muscle Changes After 40 As we enter our 40s, hormonal changes begin to affect our muscle mass. A decrease in estrogen in women and testosterone in men contributes to the gradual loss of muscle mass—a process known as sarcopenia. This loss accelerates with age, and by the time you’re in your 50s and 60s, it becomes even more noticeable. Not only do muscles shrink and lose their elasticity, but the decrease in muscle mass also impacts bone density. Since muscles and bones work together, the loss of one can affect the other. The less muscle you have, the less stimulus your bones receive, making them more prone to weakening. This cycle contributes to an increased risk of fractures and injuries. However, strength training can help prevent or slow down these effects. Regular weight-bearing exercises challenge your muscles, prompting them to grow stronger and more toned, while also providing essential stress to your bones. This helps both muscle and bone health, offering a two-in-one solution as you age. Ways to Increase Muscle Tone and Improve Bone Health After 40 Strength Training: The most effective way to increase muscle tone and protect your bones after 40 is through regular strength training. Lifting weights, using resistance bands, or performing bodyweight exercises like squats, lunges, and push-ups are excellent ways to build muscle. When you perform these exercises, the resistance stresses the bones, helping to stimulate bone growth and density, while simultaneously improving muscle tone. Key Tips: Aim to incorporate strength training into your routine two to three times per week. Focus on compound exercises—those that work multiple muscle groups at once—such as squats, deadlifts, and overhead presses, to maximize muscle engagement. Weight-Bearing Activities: In addition to strength training, weight-bearing cardiovascular exercises like walking, hiking, running, and dancing are excellent for promoting bone health. These activities put pressure on your bones, which encourages bone-building processes. Walking and jogging, for example, are simple but effective ways to maintain bone density. Tip: Try a weighted vest to wear around the house while you go about your day as an additional option for a weight bearing activity. Here’s one to consider with adjustable weight as you increase strength: https://amzn.to/4bgf5ql Progressive Overload: The principle of progressive overload is key to continued muscle growth. Gradually increasing the weight, repetitions, or resistance in your workouts challenges your muscles and bones to adapt. This constant adaptation results in stronger, more toned muscles and healthier, denser bones. Adequate Protein Intake: Protein is crucial for muscle repair and growth. After 40, your body’s ability to synthesize protein diminishes, which is why it’s especially important to ensure you’re consuming enough protein to support muscle recovery and development. Include lean protein sources like chicken, fish, tofu, legumes, and eggs in your diet to fuel muscle growth. Tip: Try to consume a source of protein with every meal and snack. For optimal results, aim for 0.5 to 1.0 grams of protein per pound. of body weight per day, particularly after workouts. So a person who weighs 150 pounds should aim to consume between 82 to 109 grams of protein per day to optimize muscle tone and support muscle growth. Prioritize Sleep: Adequate sleep is crucial for muscle recovery and bone health. During sleep, your body repairs muscle fibers and produces growth hormones necessary for muscle and bone health. Aim for 7-9 hours of sleep each night to give your body the rest it needs to recover and rebuild. Stay Consistent: The key to increasing muscle tone and maintaining bone health after 40 is consistency. Results won’t happen overnight, but with regular strength training, proper nutrition, and a commitment to active living, you will see noticeable improvements in both muscle tone and bone density over time.   Strength training is not just about building muscle and increasing tone—it’s about improving your overall quality of life as you age. As