thelibradolly

[thelibradolly]

Simple Habits To Have Excellent Oral Health

Oral health and hygiene is one of these most important but under-discussed topic in the wellness community. After going through cavities and having to get multiple fillings, here are the simple things I do that have made both my teeth and my dentist happy :

(1) Oil Pulling : Oil pulling twice a day, right after waking up and before going to bed, has changed the game for me. I used to get crazy cavities but ever since I started to oil pull, my cavity problem is completely gone! Plus even my dentist has praised the betterment and how healthy my teeth have become. The ideal oil is said to be sesame oil, but I prefer to use coconut oil because I love how good it makes my mouth smell!

(2) Time of Brushing : Don't brush your teeth right after eating, especially after eating something acidic like fruits. When we brush our teeth right after eating, we push the acidity from food right into our enamels which deteriorates the teeth health even more! Wait for at least 30 minutes after eating to brush your teeth.

(3) Swishing water : I don't brush my teeth right after eating, but I swish water in my mouth, especially after eating something that sticks to the teeth. I floss and then take a mouthful of water and swish the water around for 5 to 6 minutes. This may seem silly but it has improved my oral health so much! Plus if you're someone who eats a lot of acidic food, swishing is good for you because the saliva and water helps neutralize the acidity, and reduces the growth of bacteria in your mouth!

[thelibradolly]

Gentle movements to live better

Here are gentle movements outside of my workout regimen that I've been incorporating into my life as a way of taking care of my body better :

(1) Morning Dance : I've seen that morning meditations do not work for me but this does! Dancing/shimmying/swaying to my favourite music right after i wake up makes me feel very energized and i get to set a happy tone for the day!

(2) Yin Yoga : Practising yin yoga every single night as part of my wind down routine has been helping me stay grounded. It's especially necessary to release your hips Here are my current favourite ones : yin yoga by the bare female and trauma release yoga session by Caitilin K'eli Yoga

(3) Legs up the wall : Doing legs up the wall 30 minutes a day has been a real relaxation spa for my legs! Since I do a lot of leg focused workouts, this move feels amazing for my legs.

[thelibradolly]

[thelibradolly]

Little habits for an early bedtime

Having an early bedtime is very crucial to overall health and well-being. But it's often hard for me to fall asleep so early in the night so I try to follow these steps to slow down and actually have a good rest with my early bedtime : Light evening workout : I used to have an evening workout routine when I was doing my undergrad, but I realized that after finishing my workout around 7 pm, I'd still be full of energy even at 11 pm. So I switched my routine and now I opt for walking (not a run) in the late afternoon or a gentle stretch session in the evening.

Light Dinner : I try to not eat any fruits, nuts, seeds, raw salads and raw vegetables after 6 pm. Because our metabolism slows down gradually as the day progresses, therefore, eating warm, well-cooked food is the best decision for better digestion and later, a good sleep.

A warm drink before bed : A warm drink 30 minutes prior to sleeping has actually improved the quality of my sleep so much! My body feels cozy from inside out and I fall asleep in no time, (yes even in summers). Plus I don't wake up perched with thirst in the morning, and the detoxification process is very easy too. I prefer to drink milk with a pinch of turmeric(the curcumin in turmeric helps to induce sleep), but drinking warm water is beneficial too (of course no caffeinated drinks because they will disrupt your sleep).

Head and neck massage : This is optional but on days when I've had long hours of study or work, I give myself a thorough but gentle head and neck massage. Our shoulders and neck actually hold a lot of tension and if we're not actively releasing them, it becomes a problem and interrupts with the quality of sleep.

Not watching stimulating media before bed : I try not to watch heavy action/adventurous media/listen to rock or very groovy music later in the evening because it riles my brain up and I'll keep thinking about it for the rest of the night. So whatever shows or media I'm watching, I try to wrap them up by 6/7 pm. I listen to soft piano/rain sound/flute/gentle classical music/ghibli music/read books/even look at lighthearted fandom contents in the evening.

The PJ rule : My strict PJ rule is that I never ever wear my PJs during daytime/while doing anything else other than sleeping. This trains my brain to take PJs as a subtle signal that it's time to relax and rest!

[thelibradolly]

Gentle Living habits :

August was emotionally exhausting and stressful for me. So For September, I want to gently care for myself, return to a healthy lifestyle and remember my goals to become a better version of myself :

No Screens 1 hour before bed and 1 hr after waking up

An hour of evening walk everyday

drink something warm before bed (I prefer milk)

10 pm bedtime

Giving time to my hobby purely from a place of love, without judging the outcome

short Journal sessions morning and night (Morning : affirmations, check to-do list) (Night : 3 things i'm grateful for, write tomorrow's to-do list)

[thelibradolly]

[thelibradolly]

Pay attention to the things you are naturally drawn to. They are often connected to your path, passion, and purpose in life.

[thelibradolly]

Drink hella water, eat hella fruit

[thelibradolly]

Workout goals for July

(1) 1 Hr of brisk walking everyday

(2) 1 Hr of Pilates/Yoga practice 5 days a week

(3) plank routine

(4) Glute work

explanations and suggestions below :

Brisk walking : with around 140 steps/minute, with a resistance band I split up the hour into 2 to 3 sessions a day. Taking three 20 minutes walk throughout the day or two 30 minutes walks helps with reaching the goal more easily.

Morning Pilates : I alternate between freehand Pilates and weighted Pilates and/yoga depending on my energy levels.

Plank : Getting into planks to increase my core strength. Currently using this 10 minutes plank routine to slowly build my strength up.

Glute/Back work : I want to target Glute and back muscles on alternate days to build strength. With the glutes I'm targeting my hip dips while with the back I'm targeting having better spinal support and good posture.

[thelibradolly]

[thelibradolly]

[thelibradolly]

[thelibradolly]

Goals for May 2024

(1) Finish a book (I am starting "1984")

(2) Posture stretch everyday

(3) Yoga 3 times a week

(4) Getting up before 9 am

(5) Navel oiling

[thelibradolly]

where do you get most of your information? you seem to know a lot.

I google, read books, talk to people, come up with theories, discuss, and investigate. I like to gather information and I have the world at my fingertips.

People seem intelligent, interesting, and insightful when they go out of their way to interact with new people, search for resources and interact with the world, and take their time when it comes to gathering info and forming an opinion. All it takes is a little work.

[thelibradolly]

To celebrate Pisces season, this march I want to challenge myself by doing one thing that I love, every single day. It can be dancing to pop music, it can be finger-painting, it can be singing off-key or even reading 1 page from my favourite comic book. It does not have to be monumental, it does not have to be earth shattering or make money for me, it will just be something that lights me up! It will be something that I will do just for me and myself only.

[thelibradolly]

Workout Plan for 2024

My current Workout plan :

Pilates (1 hr session, 5 days a week)

HIIT (20 minute session, 3 times a week)

Back sculpting workout (15 minutes, 3 times a week)

Stomach Vacuums

Cool down stretches

Foam Rolling

Explanation and Suggestions below :

Pilates : I have been practising a lot of Pilates to improve my posture and core strength. But the improvement in my mood coupled with the goodness I felt in my body came as a pleasant surprise! You need to get on it ASAP! Just start by doing 15 minutes a day, and then build up from there! I'd recommend moving mango for beginners and Move with Nicole for intermediate levels (both on youtube)

HIIT sessions : I usually jump rope for my HIIT sessions. Beside giving my body a good exercise, it makes me sweat buckets which clears my skin and makes it SO GLOWY! Best investment of my time and energy.

Targeted Weighted Workouts : I try to target different muscle groups to strengthen every month. Pilates helps me with keeping my overall body toned, so I don't have to bother too much thinking about losing my tone. These days I'm focusing on building a stronger back. Madfit has amazing video on back sculpting on youtube, it has made my Lats stronger!

Stomach Vacuums : These are amazing for getting a flatter stomach and a tighter core! I do them twice a day (follow Lena Snow's stomach vacuum routine on youtube. It's just 5 minutes a day)

Cool down : Many people slack on this one. But cooling down after a workout session is extremely important! it removes waste from muscles, relieving soreness and stops your blood from pooling. If it feels boring, just try the 5 minutes cool down by Madfit on youtube, it improved my flexibility a lot!

Foam Rolling : Foam rollers are the saviors that have given me excellent results with post-workout soreness! I've always held a lot of tension in my shoulders but foam rolling twice a day made the tight feeling disappear! Highly recommend.