Wellness experts reveal their 11 self-care tips

Stop binge-watching Netflix, go for more walks and ditch toxic friends: Wellness experts reveal their 11 self-care tips

  • Nadia Narain and sister Karia Narain Phillips share their words of wisdom
  • Making time to look after yourself is important for your health, the sisters say  
  • They suggest physical activity, essential oils, and appreciating yourself
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We are all guilty of getting swept up in the hustle and bustle of the working week or family life, but experts say it is important to make time to look after ourselves.

Yoga teacher Nadia Narain and her sister Katia Narain Phillips are sharing their top wellness tips to celebrate the launch of their new book, Self-Care for the Real World.

The sisters grew up in Hong Kong surrounded by acupuncture, massage therapy and other alternative therapies, and say holistic health is key to our wellbeing. 

Nadia is one of the UK’s most popular yoga teachers, while Katia opened and runs her own raw food cafe.

They’ve written their book Self-Care for the Real World to share their own experiences and self-care and tips you can apply to your own life.

Here, they share 11 pieces of wisdom with Healthista: 

The Narain sisters say it is important to point out things you do like about yourself, as well as picking up on flaws. Compliment yourself as you would your friend, they say

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‘Learning self-care is like building your own life boat, plank by plank. 

‘Once you’ve got your boat, you’ll still be rocked by the same waves, but you’ll have a feeling of safety, and a stability that means you can pick other people up on your way,’ says Nadia. 

Check yourself before you wreck yourself

Get in the habit of checking in with yourself – physically and mentally – every morning. This doesn’t have to be complicated. 

Just sit still with your eyes closed for a few minutes. Notice if your mind is racing or slow, if your breath is shallow or deep or if your body feels tense or relaxed. 

Try not to judge how you’re feeling, just observe it. 

If you’re wired think about how you might make the day ahead calmer. If you’re relaxed maybe today’s a good day to take on something challenging.

Start each day with some movement 

Start every day with some kind of physical movement. You don’t need to head to the gym or go for a run, You could just dance around the kitchen to your favourite song.

Movement brings you out of your head and into your body, and gives you energy for the day ahead. Make it fun – that way you’re more likely to stick to it.

Like yourself


Meditation can be traced back to as early as 5000 BC.

It is associated with some philosophies and religions but is practiced as a secular, stress-relieving activity more and more.

A recent study revealed that meditation can reduce one’s risk of heart disease by decreasing risk factors that can lead to the illness.

Specifically, it found that the practices can lower one’s blood pressure and their anxiety and depression levels.

It can also help people quit smoking, which can lead to a fatal heart attack.

Experts are warning that healthy lifestyle changes such as being more physically active are still the surest way to ward off the disease, but adding that meditation can also decrease one’s chances. 

We know this one’s easy to say and hard to do, but get practising because liking yourself will change your life. 

When you look in the mirror, instead of seeking out the things you don’t like, pay attention to the things you do. 

How would you compliment your best friend? Talk to yourself that way with kindness and love.

Get a nature fix 

Studies show that time spent in nature is good for your health. Easier said than done if you live in a big city, but any bit of greenery will have benefits. 

Put a plant in your work space and get outside even if it’s just to a patch of grass between buildings. 

If you’re open to it – hug a tree. People may think you’re nuts but, trust us, it feels great.

Get energised without the crash 

When that 4pm slump hits you at work, try reaching for essential oils instead of sugar or caffeine. 

Peppermint is great for energising and rosemary is said to bring mental clarity. Just pop a drop into your palm, rub your hands together and inhale deeply. 

Cook something

It really doesn’t matter what it is – don’t feel you have to create some Instagram-worthy paleo recipe to be practising self-care. 

Try not to turn eating into yet another way of putting pressure on yourself. 

Cooking a meal is about nourishing and caring for yourself, and for you that might mean beans on toast. 

The sisters suggest cooking for yourself and not feeling pressured to eat certain things or follow a fad diet

Take a bath

Do this at the end of the day instead of reaching for a glass of wine. It’s good to have a winding down routine that doesn’t always involve letting off steam with alcohol. 

Add Epsom salts to your bath – they’re full of magnesium which will relax your muscles and help you sleep. 

Add a few drops of lavender oil for its calming properties. Sweet dreams. 

Bye-bye binge watching 

Now we’re not saying that you need to give up Netflix – nothing’s getting between us and season two of The Crown. 

But there’s a big difference between watching a few episodes of a show you truly love, and zoning out to countless re-runs of the Real Housewives of Wherever. 

The first makes you feel good, the second makes you feel like a zombie. Choose your viewing with love and attention.

Do a friend detox 

This one can be harder than a juice cleanse, if you ask us, but real self-care means establishing strong boundaries with your friends. 

If you have a friend who always makes you feel bad about yourself, or if you’re always the last to get the invitation – you can do better.

Let go of unhealthy friendships and make space for the people who truly have your back (and make sure you have theirs, too).

Put yourself in your own diary 

Most of us are so busy rushing from one commitment to another that we rarely stop and make time for ourselves.

Put self-care in your diary the same way you would anything else that’s important to you. 

Taking time out from the crazy treadmill of work, eat, sleep and repeat is the best way to resource and refuel.

Love more

So the news is terrible, your commute was hellish and you’ve got an inbox full of urgent emails that should have been answered yesterday.

The world can feel like a harsh place sometimes, and we can feel too small and helpless to change it.

In truth, the best cure for that feeling starts with you. If you think the world should be more loving (don’t we all?), then get out there and make the difference.

You don’t have to smooch a stranger, just a smile or a compliment can really make someone’s day. In turn, that’s going to make you feel better, too.     

This article originally appeared on Healthista and is being reproduced with their permission. 

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