International Self-Care Day is observed each year on July 24th. Self-care is an extremely important topic when talking about aging and caregiving (in fact, it was the topic of one of our first blog posts). Today we’re going to look at the seven pillars of self-care and explore simple steps we can all take to feel more grounded, connected, and well-cared for.
Definition
You may have heard the term self-care, but what does it really mean? Most people tend to picture spas or expensive activities when they hear the term, but self-care looks different for every person. There are different definitions of self-care, such as the medical: the ability to “care for oneself” or “health care provided by oneself often without the consultation of a medical professional.”It may also be defined in a broader, more holistic way as “the concept of taking care of yourself through the things you do daily, weekly, or monthly to maintain your physical and mental health.” Basically, self-care is what you do each day to manage stress, lead a healthy lifestyle, and feel more connected to yourself.
Seven Pillars of Self Care
The International Self-Care Foundation (located in the UK) breaks the idea of self-care into seven categories. These categories (or pillars) are meant to provide a starting point for your self-care journey. It’s best to attempt to hit each pillar instead of just focusing on one or two.
Pillar 1: Knowledge & Health Literacy
- Do you have access to health information?
- Do you know where to go to find reliable health information?
- Are you able to understand what your doctor says or to interpret medical documents and test results?
- Talking with your doctor or another medical professional is a great way to get your health questions asked and get reliable information.
- Poor health literacy can lead to less healthy choices, riskier behavior, and poor overall health, including more hospital visits.
- The World Health Organization defines mental health as “a state of wellbeing in which every individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community.”
- This builds on the previous pillar. Positive mental health and self-awareness allow a person to internalize and act on the health information they learn (e.g., reading about heard disease and deciding to try the DASH diet).
- Mental Health Resources via Senior Resource Connect
- Blog posts:
- Regular physical activity has a variety of benefits, including improving a person’s health and mood, reducing stress, improving mental health, better sleep, and reducing the risk of a hip fracture in older adults.
- The World Health Organization estimates that 3.2 million deaths each year can be attributed to physical inactivity.
- It’s best to aim for 30 minutes of activity each day, which can be broken down into smaller increments.
- Fitness & Recreation resources via Senior Resource Connect
- Blog posts
- Food is how we fuel our bodies. A healthy diet has a number of benefits, including reducing the risks of some diseases (e.g., diabetes). It’s never too late to change your diet!
- It’s best to avoid nutrient-poor foods, foods that are high in fat, sugar, and/or salt and instead focus on fruits, vegetables, legumes, whole grains, and nuts.
- Food Assistance Resources via Senior Resource Connect
- Blog posts
Pillar 5: Risk Avoidance & Mitigation
- Basically, this pillar focuses on avoiding or reducing behaviors that can increase the risk of disease. Examples include making sure your vaccinations are up to date, quitting smoking, being mindful of your drinking, protecting your skin from the sun, wearing a seatbelt when in a car, and wearing a helmet if you ride a bicycle.
- Substance Abuse Treatment Resources via Senior Resource Connect
- Blog posts
- Hygiene is defined as “the conditions and practices that help to maintain health and prevent the spread of diseases.”
- Examples of good hygiene include having a clean environment, access to clean, drinkable water, proper food preparation, regular teeth brushing and flossing, and handwashing to prevent diseases.
- Proper hand washing is extremely important because it can reduce the spread of illnesses such as salmonella, norovirus, or the flu.
- Another good hygiene habit is coughing or sneezing into the crook of your arm instead of your hand.
Pillar 7: Responsible Use of Self-Care Products & Services
- This pillar focuses on whether you use health products such as medications, nicotine gum, sleep aids, and even gym memberships as intended.
- Are you overusing a health aid? For example, taking your blood pressure several times a day instead of once a week, increasing anxiety, or taking more sleeping pills than the recommended dose.
- Are you underusing a health aid? For example, stopping a round of antibiotics because you’re feeling better.
- Tips from the World Health Organization
- Read medication instructions and warning labels.
- Follow medication instructions (e.g., taking medicine with food or without food, not taking other medicines that may interact poorly, or taking medication with alcohol, which can cause issues).
- Health Care Resources via Senior Resource Connect
- Blog posts: