International Self-Care Day – July 24th
International Self-Care Day was started by the International Self-Care Foundation in 2011. It is always observed on July 24th or 24/7 as a reminder that the benefits of self-care are lifelong, experienced 24 hours a day, 7 days a week. The objective of International Self-Care Day is to celebrate the importance of self-care and to encourage the general public to practice responsible self-care. The International Self-Care Foundation says that the ultimate aim for International Self-Care Day is to be formally recognized by the United Nations as an official commemorative day, encouraging more participation. This year the International Self-Care Day theme is “Feel Good, 7/24.”1
What is self-care?
The World Health Organization defines self-care as “what people do for themselves to establish and maintain health, prevent and deal with illness. It is a broad concept encompassing:
- hygiene (general and personal);
- nutrition (type and quality of food eaten);
- lifestyle (sporting activities, leisure etc.);
- environmental factors (living conditions, social habits etc.);
- socioeconomic factors (income level, cultural beliefs, etc.);
- self-medication.”2
As you can see self- care encompasses many different components of our day-to-day life. It is often thought of as taking care of ourselves physically by doing things that make us feel good, such as eating healthy, exercising or pampering ourselves. But it involves so much more than just physical health!
Why is it important?
Lifestyle diseases such as heart disease, stroke, obesity and type II diabetes are an epidemic affecting the world. Lifestyle diseases represent 88% of deaths in Canada3 and 60% of all deaths globally4. By taking care of our bodies and minds through self-care activities, we can help prevent and manage these diseases. Being preventative rather than reactive is always the best option, and it is no different when it comes to lifestyle diseases. For example, here is some information on hypertension, and how you can prevent high blood pressure.
The World Health Organizations 2008-2013 Action Plan for the Global Strategy for the Prevention and Control of Noncommunicable Diseases says that “up to 80% of heart disease, stroke, and type 2 diabetes and over a third of cancers could be prevented by eliminating shared risk factors, mainly tobacco use, unhealthy diet, physical inactivity and the harmful use of alcohol.”
The Seven Pillars of Self-Care
It can feel overwhelming to know where to begin when making lifestyle changes, such as quitting smoking or becoming more physically active. The International Self-Care Foundation has developed the Seven Pillars of Self-Care which provide a framework and starting point for individuals who are looking to practice self-care and don’t necessarily know where to start.5
Pillar 1: Knowledge & Health Literacy
- Includes: the capacity of individuals to obtain process and understand basic health information and services needed to make appropriate health decisions
Pillar 2: Mental Wellbeing, Self-Awareness & Agency
- Includes: knowing your body mass index (BMI), cholesterol level, blood pressure; engaging in health screening
- Practicing moderate-intensity physical activity such as walking, cycling or participating in sports at a desirable frequency
- Includes: having a nutritious, balanced diet with appropriate levels of calorie intake
Pillar 5: Risk Avoidance or Mitigation
- Includes: quitting tobacco, limiting alcohol use, getting vaccinated, practicing safe sex, using sunscreens
- Includes: washing hands regularly, brushing teeth, washing food
Pillar 7: Rational and Responsible Use of Self-Care Products and Services
- Includes: being aware of dangers, using responsibly when necessary
Self-Care Suggestions: Small Starts Fuel Big Changes
Practicing self-care will look different for everyone. Some activities come naturally to certain people, and other activities need a lot of work to make them become a habit. The easiest way to begin any type of change is to start small. People get caught up in making a BIG change, such as completely changing their diet or going to the gym for an hour/5 times a week, that they get to the end of the second day and give up because their methods are unrealistic. Here are some suggestions on ways that you can start small when beginning to practice self-care:
1. Go for a walk.
If you want to incorporate more physical activity into your day, start by going for a walk. Choose what time of day works for you, a route that you know and a desired amount of time spent walking…then go! You don’t have to walk briskly or jog, just walk at a comfortable pace and get from point A to point B. Do this two, three or four times a week and build from there.
2. Focus on one meal at a time.
Do you know that you need to eat healthier, but keep trying diets and failing? Don’t be so hard on yourself, it is really tough to change bad habits. A simple way to begin is by selecting ONE meal out of your day and ensuring it is healthy. For example, you could start with breakfast. Instead of having a bagel with cream cheese or a breakfast sandwich from a drive-thru, make yourself a smoothie, cook up some eggs or heat up some oatmeal and add berries. Once you have made this a habit, then move on to making lunch healthy as well.
3. Try 5- minute meditations.
Stress affects your physical, mental and emotional health. Get into the habit of setting aside 5-minutes each day for complete silence. This will help you focus your thoughts (which may be constantly running) and operate your day-to-day life with more clarity. Your mind will strengthen and be more aware of your stressors, helping you to react with more understanding.
4. Make a list.
Write out all of the bad habits that you would like to change. It might be overwhelming and may even make you feel a bit down but get it all out there! For example, “drinking soda” or “eating in front of the TV” or “sitting at work all day.” Review the list and choose one habit to start with. Focus on turning that bad habit into a good habit. If you want to stop drinking soda then every time you feel like a soda, pour yourself a glass of water instead. Don’t worry about changing ALL of your bad habits at once, just select one and focus on it until is no longer a bad habit. Then choose another one to focus on and continue to repeat the process for your entire list.
Have a great International Self-Care Day, and remember that starting small can fuel big changes!
Sources
1. International Self-Care Foundation
2. World Health Organization
3. World Health Organization: Noncommunicable Diseases Country Profiles, 2014
4. World Health Organization: 2008-2013 Action Plan for the Global Strategy for the Prevention and Control of Noncommunicable Diseases
5. International Self-Care Foundation: Seven Pillars of Self-Care