Health, Self-Care

Water: The Nourishing Art of Hydration

One of the most simple and effective things we can do to support the body is drink an abundance of water. This is a fact that most of us are well aware of yet still seem to regularly bypass or struggle to keep up with. By taking command of our hydration we are actively setting our body up for sustained longevity. It’s helpful to first understand the foundational role water plays in our well-being in order to be inspired to hydrate more consistently. This is the nourishing art of hydration.

Water: The Nourishing Art of Hydration

The first thing to note is that you are mostly made of water. Did you know that the human body is made up of about 70% water? Our blood is 90% water, while each major organ has its own unique water composition. For example the brain is about 73% water, the lungs 83%, muscles and kidneys 79%, and even our bones are 31% water.

Every cell, tissue, and organ in the body is dependent on the presence of water. One can even consider water to be the body’s primary building material. From supporting a healthy digestive system to lubricating our joints for fluid mobility, water plays a major role in virtually all bodily functions. A number of common ailments are a direct result of mild to severe water dehydration. They vary from headaches, dry skin, poor sleep, dizziness, rapid heartbeat, among other symptoms that can be prevented by regularly welcoming more water into the system.

What does water do for you (Source: USGS)

We also age ourselves more rapidly when we are not properly hydrated – inviting fine lines, wrinkles, and loss of skin elasticity. Plump skin is hydrated skin from the inside out.

It’s also important to note that basic functions such as breathing, digesting, and sweating deplete us of water thus requires consistent replenishing. It’s estimated that we lose about one pound of water while we sleep from breathing alone, hence the importance of hydrating first thing upon waking up.

The amount of water recommended for daily consumption varies from person to person. There are multiple factors that can help determine this, such as the climate you live in, how physically active you are, if any illnesses are present, body size, amongst others. With time and practice, you will figure out the amount of water that feels nourishing to you.

5 healthy habits for hydration

Beyond drinking plenty of clean water, we can also receive hydration from water rich foods such as fruits and vegetables. Watermelon, tomatoes, cucumber, zucchini, spinach, and lettuces are a few to name. Not only are you offering your body more water by eating these kinds of foods, but you’re also receiving new minerals and electrolytes which we regularly flush out.

Another thing to note is that it’s common for people to confuse thirst for hunger. Next time you decide you’re hungry, ask yourself, “when was the last time I drank water?” So often our body is simply asking for hydration and we deliver it with something else.

Lastly, aim to drink the best quality of water available to you. Quality water should taste sweet, alive, and mineral rich. As we sink into summer, let us practice the nourishing art of hydration.

By Melissa Aparicio, contributing author

We are all working our way through a changed world as a result of the coronavirus pandemic. We may no longer be quarantined or under stay-at-home orders, but everyone is stretched to adapt like never before.  All of us are in this together. Now more than ever, caring is what we need most. Caring for our self. Caring for others around us in our communities. Life now demands caring, resilience and compassion like never before. This is a great opportunity to create the world we want for our future generations. We invite you to join us in creating a caring movement!

Would you like to read more about UCA caring resources and products? We have other blogs on Unified Caring Association and our products, caring in our communities, and caring the UCA way!

Benefits, Self-Care, Unified Caring Association

Starting Steps to Self-Care

steps-to-self-care

At Unified Caring Association (UCA), we value taking care of each other. But where does this all start? We once blogged about how “It All Starts With Self-Care.” And UCA members have access to many tools that help with just this! One of these tools is the Self-Care Assessment! This is an easy, quick assessment that you take at any time anywhere as often as you want to check in with how you are doing.

What to expect while taking this assessment?

After making sure you have 5-10 minutes of uninterrupted time, you will see five charts that cover the key areas to score yourself on self-care: Body, Mind, Emotion, Work, Social/Family. Each of the sections has five questions that you rate your own activity levels from 1 to 5, one being “it never occured to me” and five being “frequently.” Just like the example from the body section of the assessment below.

self-assessment example

Once you have your ‘score’ you can see the areas that would help you improve your self-care, starting you on a path to self-care success!

The next section asks you to “choose the 3 most important statements to improve right now. What is you plan to improve each?” And finally a spot to name a friend, family member, or someone you trust to be your accountability partner. This allows for a well formed plan of action to assist in holding you responsible for your self-care plan. 

Should the assessment be retaken?

Yes is the simplest answer. Because we are always growing, changing and life around us is ever shifting, this assessment can apply at most times of our lives. We recently were told about a member’s journey. This member had an initial low score, then retook her assessment two months later, and had a score that was 4x times better! The main thing to remember is to continue to move forward with your self-care, even if there are areas that you are taking baby-steps in. Once we heard a saying, “Progress, not perfection.” This is so true for self-care. The goal is the progress in improving and maintaining your self-care.

Will I struggle?

There are many times we struggle with our goals. This is why there is plan and someone your trust to help hold you accountable. UCA also has tools to help! Unified Caring Association has Nutrition and Fitness tools, Meditation and Mindfulness recordings and videos, as well as a 24 hour counseling hotline!

Results will show as you grow!

As you continue on your self-care journey you will begin to see results. The consistency in practicing your personal well-being plan will yield results that grow just like when we nurture a seed.

Self-care is like nurturing a seed and watching it grow.
Self-care is like nurturing a seed and watching it grow.

We are excited to see and hear about our UCA members success. We are happy to be able to provide tools and resources like the self assessment to do so! If you would like to read more blogs on caring action, caring the UCA way, or about UCA we have more information available. Also, we can be found on Pinterest, Instagram, Tumblr, and Twitter for a bit of caring sprinkled in your day!

release what no longer serves you
Benefits, Self-Care, Sharing Caring, Unified Caring Association

Release what no longer serves you

Release what no longer serves you. Take a self assessment.

Release what no longer serves you to move forward in your life

To move forward in life, you must un-anchor from practices you have outgrown and let go of what no longer serves you. Staying stuck in old habits and patterns will keep you stuck with old results and disappointments. Moving forward depends on your ability to let go of and release what no longer serves you. Therefore, to create a new result you must define a new approach.

Do you ever feel as though there aren’t enough hours in the day? Or that you run from the moment you wake up until the day is done? These feelings are clues that it may be time to re-evaluate what occupies your time and see what you can let go of. As you re-evaluate what’s important, you may find that some things you previously felt were important to have in your life, are now only holding you back. Because we are creatures of habit, changing this can be difficult. However, it’s totally worth the effort! Taking time for personal reflection is a great investment in your happiness. So, reflect, rethink and reinvent often!

Move forward by looking inward

To move on to greater happiness you are called to release old habits and patterns and bravely travel a new path. When you’ve learned all you can learn from a situation, it is time to evolve! By letting go of what no longer serves us we make room for in our life for more that DOES! We cannot fill what is already full, so we must make room for the new!

Move forward by looking inward. Release was no longer serves you.

You may be thinking, “This all makes sense on the surface, but how exactly do I do this?” Self assessment tools are a great place to start. Through a series of specially chosen questions a good self assessment test can identify opportunities for improvement in your life. Your review of the areas needing attention may even identify a core issue you can improve upon. For example, if time management is problem, the underlying issue may be that you have a hard time asking others for help. Similarly, if you are feeling dissatisfied at work, the underlying issue could be that you are in the wrong profession. Self assessment tools can help us to see our life in a different light and guide us toward the answers we are searching for.

Self-assessment tools are one of the many self-care benefits that Unified Caring Association members enjoy. UCA created their user friendly self-assessment test to help their members along their journey of self-improvement. They routinely encourage their members through social media posts to slow down and take a look inward to create a more caring lifestyle. The reviews are in, if you are looking for caring support, self assessments and caring resources, Unified Caring Association can help!