The 7 essential pillars of self-care to practise this week

16th – 22nd November is officially Self-Care Week, but if you’re new to the concept and wondering why there’s a whole week solely devoted to “me time”, this is a great opportunity to educate yourself about what self-care actually entails, why it is so important, and how it has the potential to boost your mind and body.

That’s because self-care is so much more than simply switching off your phone and running yourself a bath once in a while (although this is a great place to start!)

Read on as the health experts at YourGP analyse the International Self-Care Foundation’s seven pillars of self-care which together can help you lead a healthier lifestyle.

1. Knowledge and health literacy

Having a good understanding of self-care and how it can positively impact your health is so important. According to the ISF, “People with strong health literacy skills enjoy better health and wellbeing, while those with weaker skills tend to engage in riskier behaviours and have poorer health”.

Health literacy is also crucial in helping people distinguish bad information from good, which in the age of AI and social media misinformation is increasingly important.

The good news however, is that by simply reading this blog, you’re already proactively taking steps to increase your knowledge and health literacy!

2. Mental wellbeing

The World Health Organization (WHO) defines mental wellbeing as a state that “Enables people to cope with the stresses of life, realize their abilities, learn well and work well, and contribute to their community”.

To protect your mental wellbeing, it’s important to get comfortable talking openly about your thoughts and emotions, and reach out for help if and when you feel you need it.

3. Physical activity

According to WHO, physical inactivity is the fourth leading risk factor for mortality, causing an estimated 3.2 million deaths globally per year.

So aim for at least 150 minutes of moderate-intensity activity per week, such as brisk walking or cycling, or 75 minutes of vigorous-intensity activity per week, such as running, and this will greatly reduce your risk of a range of diseases.

4. Healthy eating

A good diet is key to good health, but with obesity levels continuing to rise at an alarming rate, the risk of cardiovascular disease, diabetes and several forms of cancer are also rising.

Aim for at least five portions of fruit and vegetables per day, and ensure each meal contains a good balance of protein, carbohydrates, healthy fats and fibre. Limit your salt and sugar intake, and stay hydrated with at least eight glasses of water per day.

5. Risk avoidance and mitigation

Engaging in risky behaviour increases an individual’s risk of disease and death. Smoking, drinking excessively and having unprotected sex are all examples of risky behaviour. Another key example is skipping essential health screenings and vaccinations, so make sure you’re up to date with all your appointments.

6. Good hygiene

A good hygiene routine is essential for limiting the spread of diseases. Regular handwashing, as well as prepping, cooking and storing food safely are non-negotiables. Keeping high contact surfaces such as door handles and light switches clean can also go a long way in keeping yourself and everyone in your household healthy. And remember, if and when you do get ill, cover your mouth when coughing and sneezing, and discard used tissues immediately.

7. Responsible use of self-care products and services

From vitamin supplements to gym sessions, it’s important to use these tools and services exactly as directed in order to get the safest and most effective results.

Always read the labels of supplements and medications, and use only as instructed. Similarly, speak to a fitness instructor before attempting any new exercises and don’t be tempted to push yourself further than you should or you may risk injury.

Speak to the experts

If you would like tailored advice on how you can incorporate all seven pillars of self-care into your daily life and boost your physical and mental wellbeing as a result, speak to the medical experts at YourGP. Book your appointment using our simple online booking system, or email reception@your.gp or call us on 0131 225 5656 and we’ll be happy to arrange an appointment at a time that suits you.