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What is Self-Care, and why is it important?
Self-care is all about performing healthy habits to help look after our overall wellbeing. It is so easy to get wrapped up in our busy day to day lives that self-care is often viewed as a luxury rather than a priority. However, having an effective self-care routine can have a significant number of important health benefits and improves our overall emotional, mental and physical wellbeing.
Here are 10 easy ways you can practice self care - today!
Go for a walk
Physical activity is a great way to improve and maintain your overall health. You may not have time for a long workout or to get to the gym, so take a short walk outside and get some mindful movement in your day. A daily brisk walk for 20-30 minutes will not only boost your energy, improve your happiness, reduce anxiety, stimulate your thinking and allow you to refocus, it also has numerous health benefits such as burning calories, reducing blood pressure, lowering blood sugars and relieving joint pain. (1)(2)
Have a hot bath or shower
There are many scientifically proven benefits for both, plus, let's face it, who doesn't love a steaming hot shower?! Both hydrate and cleanse your skin, help stimulate your brain and nervous system, help you sleep better, improve your breathing and heart health, reducing stress and anxiety, lowering blood sugar and balancing hormones. And of course, feeling clean and fresh always makes you feel better! So whatever your mood you will definitely benefit from either one. (3)(4)
8 hours sleep
Getting the recommended eight hours of sleep each night is a fabulous way to support overall health and wellbeing and can help you perform at your best in all areas of your life. Your comprehension and concentration skills will be much better and you will likely find that tasks both simple and complex are easier to complete, allowing you to be more organised and effective. In return you will be lowering your risk of heart disease, diabetes, obesity and more. (5)
Sun exposure
That feeling of being outside with the sun on your skin - you just can't beat it! Just 15 minutes of sunlight a day helps motivate Vitamin D production. This aids many essential processes in the body; improving bone health, lowering blood pressure and preventing heart disease to name a few. Get outside and get your daily dose - even on colder days (although we know it's way less appealing!)
Socialise
Socialising can better your mental health, sharpen your memory and cognitive skills and can be a great confidence booster. Make time to catch up with a friend or significant other, arrange a date night with your partner or even just a good old fashioned phone call - it’s good to talk and isn't laughter supposed to be the ‘best medicine’? (7)
Eat well
Healthy eating is one the most important elements of self-care. If you struggle to maintain a healthy and nutritional diet, make it easier by taking small steps to improve your approach and mindset. Try cooking a healthy meal from scratch once a week or start by making a small healthy changes to your weekly diet or snacking regimes. Try and avoid processed foods, artificial additives and preservatives, eating a good mix of fresh fruit and vegetables, protein, good carbs and healthy fats... good nutrition is good self-care. (8)(9)
Hydrate
Is keeping hydrated one of your daily priorities? It should be! Keep yourself hydrated by drinking plenty of water throughout the day. Every cell, tissue and organ in your body needs water to function properly. A glass of water first thing in the morning and throughout the day keeps you alert. It’s also good for your body and skin, it lubricates your joints, assists waste removal and helps your body to maintain its temperature. (11)
Breathwork
One of the most simple and powerful exercises is balanced breathing and is a great way to alleviate anxiety and stress. Furthermore, it only takes a few minutes to make a difference and can be done anytime, anywhere. 4-7-8 breathing is a great example: just sit comfortably, with an upright spine, breathe in for 4 seconds, hold your breath for 7 and exhale for 8. Repeat 3-4 times or continue until you feel more relaxed. (12)(13)
Learn to say ‘No’
Learn to say ‘No’ to others and ‘Yes’ to yourself. Put yourself and your needs first. Saying yes to everything can lead to a long list of stress related behaviours which can exacerbate health problems. The pressure you put on yourself to please others will end up reducing the time for your own priorities or things you want to do. Saying ‘No’ to others so that you can say ‘Yes’ to yourself shows confidence and helps you focus on what is important. It is a way of protecting your time and confirms your boundaries. Try it - you will feel so much better. (14)
Digital Declutter
Decluttering clears you head, making you feel less stressed, more productive and organised. Take some time out to audit your devices deleting unused apps, programmes, stored files and unwanted content, give this a go and you may be surprised at how refreshed you feel. If you're feeling really brave, why not take a break from social media one or two days per week? Ending up down a scroll hole is the worst!
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