As the end of the year approaches, many people might be feeling the pressure of completing tasks in the workplace and preparing for the festive season. Coupled with the recent political uncertainty brought on by the elections, as well as years of pandemic-related stressors, it wouldn’t be surprising if you were feeling tense and exhausted right now.
As such, incorporating self-care measures is of utmost importance at this time. While there is copious information available on the topic, the “seven pillars of self care” developed by the International Self Care Foundation, an NGO from the United Kingdom, provides a solid guide.
Here is a rundown on what it encompasses:
1. Knowledge and health literacy
Knowledge is a powerful thing as it allows you to make informed decisions pertaining to your health. Start by learning and understanding how your body works, and the ways in which health is affected by internal (mental-emotional) and external factors.
Health literacy allows people to interpret information provided by healthcare professionals better, such as taking medications properly and being aware of the risks of not doing so; engaging in healthy lifestyles; and being able to identify when information is incorrect or misleading.
Knowledge and literacy empower people to be more accountable for their own wellbeing by enabling them to critically assess information, make sound lifestyle choices, understand risk factors, and appreciate the importance of medical checkups, tests, and treatments.
2. Mental wellbeing, self awareness, agency
Take some time out for yourself and engage in activities that bring you joy and/or relaxation such as meditation, exercise, watching a movie, treating yourself to a massage, jogging, or staying connected with friends and family. These go a long way in preserving your mental health and helping most people to cope with the stresses of life.
Self awareness involves using the knowledge you have learnt and applying it to your own health situation. For example, if you have diabetes and know that reducing your sugar intake and getting regular exercise will help, self awareness helps motivate you to do so.
Agency, meanwhile, refers to one’s ability and intent to act on said knowledge and self-awareness.
3. Physical activity
It’s important to move your body! Walking, jogging, cycling, and even dancing significantly improve health, stamina and mood. Physical activity is also often the first step recommended by healthcare professionals for tackling common conditions such as diabetes, hypertension, and cardiovascular disease.
By being physically active, you’re also able to improve your posture and balance, manage your pain, and enhance your bone health – all of which are beneficial as you grow older.
4. Healthy eating
Maintaining a healthy diet has repeatedly shown to have preventative benefits, including reducing the risk of non-communicable diseases and helping you to remain in shape. Much like physical activity, dietary changes are also often used in the treatment of illnesses.
Excessive weight places pressure on your joints, resulting in pain and damage in the long run, especially on areas such as the hips, knees, ankles, and feet. Being overweight or obese is one of the most common modifiable risk factors for many conditions including diabetes, heart disease, cancer, and poor sleep quality.
Being underweight is no better, either. If you lack essential nutrients or fail to get the required daily calories, your immune system weakens, putting you at higher risk of infections and illness.
5. Risk avoidance or mitigation
This essentially means taking responsibility for your actions and avoiding or reducing any behaviours that would directly increase the risk of a disease or death. This includes actions such as:
- fastening your seatbelt whenever you’re on the road;
- wearing a helmet when riding a bike;
- drinking alcohol in moderation;
- quitting smoking;
- practising safe sex;
- getting your vaccinations; and
- protecting yourself from the sun.
6. Good hygiene
Practising good hygiene is one simple way of reducing your risk of getting sick or developing infections. Good hygiene habits include:
- thorough and regular hand washing;
- coughing or sneezing into your elbow;
- sterilising drinking water;
- staying home when unwell to prevent the spread of communicable diseases; and
- maintaining a clean living and working environment.
7. Proper use of products, services, diagnostics, and medicines
Self care involves using the following in a responsible and rational manner:
- prescription and over-the-counter medications;
- complementary therapies such as massage and acupuncture;
- equipment like blood-pressure and -glucose monitoring devices;
- natural health products, traditional medicines, and vitamins, minerals and supplements;
- wellness services the likes of exercise classes and weight-loss groups; and
- health services such as smoking-cessation programmes, physiotherapy, and massage therapy.
It’s also vital to do your research – harkening back to the importance of knowledge – by ensuring these are safe and effective measures.
This article was written by DOC2US, a mobile application that allows you to talk to a doctor or any healthcare professionals via text chat at any time and from anywhere.