Natasha Shah, PA-C with Community Primary Care, spoke about the importance of prioritizing self-care during Community’s January HealthQuest presentation.
Why is self-care so important?
Self-care is about making your needs a priority, and taking time to do things that help you live well. Specifically, things that improve both your physical and mental health. Shah said practicing regular self-care can help:
- Lower stress
- Increase your energy
- Lower the risk of illness
She stressed that adding even small acts of self-care into your daily life can make a big impact. “I think what we have to understand is that we don’t need grandiose gestures or big acts to really show self-care,” she said.
Consistency is key — don’t feel you have to completely change your life on day one to get results. “I always tell my patients, ‘It’s a marathon; not a sprint.’”
7 ways to add self-care into your daily life
Start by incorporating a few of these practices into your routine.1. Get regular exercise. Shah recommended engaging in both aerobic and anaerobic activity weekly.
Aerobic exercise, including things like walking, running, jogging, swimming, hiking, dancing or jumping rope, should be done 20-35 minutes a day at least 3-5 days a week. Anaerobic activities, like strength training, lifting weights and yoga, should be practiced at least twice a week.
Of course, you’ll want to go at your own speed, and only do what you can handle. Start with a manageable level of activity and build from there — like walking during your break at work or getting down on the floor with your kids (or pets!) to stretch and move.
2. Eat healthy, regular meals and stay hydrated. Adding more color to your plate is a good place to start when you’re not sure how to begin eating healthy. Fruits and vegetables are loaded with fiber, vitamins and minerals. Shah recommended following either a low-fat, low-carbohydrate or Mediterranean diet, all of which have their benefits, including weight loss, increased life expectancy, and reducing bad cholesterol, inflammation or risk of heart disease.
Drinking water has multiple benefits, including preventing dehydration, which can cause constipation, kidney stones, mood swings and unclear thinking. Limit caffeine, alcohol and sugary drinks like soda, sports drinks and energy drinks.
3. Make quality sleep a priority. Shah stressed the importance of rest in decreasing the risk of many health-related diseases and disorders.
“Getting good sleep improves brain performance, mood and health,” she said. “The length of time you’re sleeping is going to vary … in general, with adults, you want to try and get about seven to nine hours.” She warned that certain sleep disorders can affect your cardiovascular health.
4. Engage in activities both relaxing and active that make you happy. Shah said that simple pleasures are often the first to fall by the wayside when life gets busy.
She suggested scheduling time to do something you enjoy, no matter how much — or how little — time you have. Whether it’s a planned activity like trying a new recipe, doing a crossword puzzle or fixing up your car, or something smaller, like a breathing exercise, “find that passion and relive it.”
5. Set goals and priorities. We all have responsibilities and obligations each day and it’s easy to get overwhelmed. Shah said to remember not to spread yourself too thin, as that won’t benefit you in the long run. She suggested:
- Deciding on what must get done now, and what can wait
- Learning to say ‘no’ if you feel like you’re taking on too much
- Focusing on what you’ve accomplished — not what you weren’t able to finish
6. Focus on positivity and practice gratitude. Sometimes when we aren’t feeling our best, it’s easy to get into a cycle of mentally punishing ourselves for not being “perfect.” Shah suggested taking the time to identify and challenge these negative thoughts when they come up.
“It’s important to remember you are human, you are kind, you are beautiful,” she said. “It’s not selfish, it’s not conceited. It’s you learning to love yourself truly.”
7. Stay connected. Finally, Shah stressed the importance of staying connected, in whatever way makes you comfortable. This could mean reaching out to family, friends, your community or your healthcare provider.
Find more information about future HealthQuest presentations.
