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Volume 12, Issue 3
July 2020
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Taking good care of ourselves is always extremely important but, as the COVID-19 pandemic drags on with no clear end in sight, self-care is even more essential. This is not selfish; we can only help others if we take care of ourselves first. Think of the flight attendant telling passengers that, in case the oxygen masks appear, they need to place their oxygen mask on themselves before they help others. We've all figuratively hit the same turbulence, and we need to take good care of all aspects of our health, our physical, mental, and emotional health. Read on below...
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These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity.
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Ramila Padiachy DNM
Doctor of Natural Medicine
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Self-care Benefits and Practices
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What signs of distress should we watch out for?
Four main areas where signs of distress can show up include:
Cognitively: We may have difficulty concentrating or making decisions. We may be more forgetful than usual and may feel confused.
Emotionally: We may experience higher levels of anxiety, fear, or worry, as well as anger, guilt, sadness and irritability. Difficulty managing emotions may occur.
Physically: We may respond to stress with headaches, stomach aches, muscle tension, worsening of chronic health problems, and changes in energy levels.
Behaviourally: We may notice changes in behaviour such as sleeping poorly or too much; changes in eating habits; increased use of alcohol, tobacco or drugs; and an inability to carry out routine daily activities.
What is self-care?
Self-care has been described as a broad term that encompasses just about anything you do to be good to yourself. It's about being as kind to yourself as you would be to others. It's partly about knowing when your resources are running low and taking the time to replenish them rather than becoming severely depleted. It also involves being compassionate to yourself in a way that helps to prevent even the possibility of burnout.
Note that not everything that feels good is self-care. Unhealthy coping mechanisms that are obvious include drugs, alcohol, over-eating and risk-taking. These may help us feel better in the short term but the relief is temporary, and they only add to our problems. On the other hand, self-care activities are totally good for you, and, when practised correctly, have long-term benefits for the mind, body, or both.
What are the benefits of self-care?
The following include some of the more important benefits of self-care:
Physical health
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Improved resistance to disease. There is evidence that most self-care activities activate your parasympathetic nervous system. This means that your body goes into a restful, rejuvenating mode, helping to optimize your immune system.
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Better physical health. Better self-care leads to less illness - fewer colds, flu and other ailments. Less stress and a better immune system can help you feel more physically able and strong.
Mental and emotional health
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Better productivity. When you learn how to say "no" to things that over-extend you and make more time for things that matter more, this brings your goals into sharper focus and helps you concentrate on what you're doing.
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Increased self-knowledge. Practising self-care requires thinking about what you really love to do. Figuring out what makes you feel passionate and inspired can help you understand yourself a lot better. Sometimes this may spark a change in career or returning to abandoned hobbies.
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More to give. Rather than being selfish, practising self-care gives you the necessary resources to be compassionate to others as well.
Self-care practices
There are many different types of self-care practices, and they are not especially difficult, nor do they require a lot of planning. It's important to find some that you truly enjoy and that fit with your life and values. Finding time for them may be difficult, to begin with, but once you start seeing the benefits of various practices, you will wonder how you ever managed without them!
Although self-care means different things to different people, here are some recommendations:
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Create a "no" list with things you know you don't like and no longer want to do. It may take a little practice but, once you learn how to politely say no, you'll start to feel empowered and have more time for self-care, as well as things that are important to you.
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Eat a nutritious, healthy diet. Cook at home so you know what you're eating.
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Take care of your gut. Your gut health has a significant impact on your health and well-being. For more information, see our newsletter of June 2017.
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Get enough sleep. Adults generally need 7-9 hours of good quality sleep each night. We will discuss this topic in more detail next month.
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Exercise is as good for our emotional health as our physical health. It increases serotonin levels, leading to improved mood and energy. It reduces stress and anxiety. You don't need to go to a gym or use fancy equipment. Walking is one of the best forms of exercise. Running, dancing and yoga are other great forms of exercise. What's important is that you choose a form of exercise that you like!
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Getting outside, and spending time in nature are good forms of self-care.
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Keep a gratitude journal. Every day write down at least 5 things you're grateful for.
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Meditation and mindfulness are important components of self-care. There are many different ways to meditate; it's important to find a method that works for you.
- Look for or create opportunities to laugh!
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Let a pet help you with your self-care. Pets give us companionship and unconditional love. Many people who suffer from disorders like PTSD benefit from working daily with animals, which is why service dogs have become so helpful.
- Take care of yourself by getting organized. Keep a written record of your schedule. It also helps to declutter.
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Limit the amount of time you spend on the news and social media, and avoid it in the evening when you need to relax prior to going to sleep.
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Schedule your time for self-care.
Featured Nature's Sunshine product: Zerenity
Benefits:
- Helps to temporarily promote relaxation and metabolize carbohydrates, fats and proteins.
- Helps to maintain proper muscle function, healthy skin, immune function, connective tissue formation and normal growth.
How It Works: Zerenity is formulated to help those experiencing acute stress and nervousness find quick, temporary relaxation and calm. Zerenity is formulated around the patented botanical ingredient known as Zembrin®, or Sceletium tortuosum, a South African herb with more than 300 years of documented indigenous use to support the nervous system and produce feelings of calm and relaxation in healthy people. NSP’s Zerenity formula also contains the amino acid L-theanine, vitamin B1, magnesium, and zinc as supportive ingredientsc
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Supplements
There are a number of supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store.
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Zerenity
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Stress Formula
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Stress Pak
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RE-X
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REFUGE Calming Essential Oil Blend
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Passion Flower
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Lavender, Organic Essential Oil
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AD-C
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References
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Tello M. 6 self-care steps for a pandemic - always important, now essential. April 16, 2020, https://www.health.harvard.edu/blog/6-self-care-steps-for-a-pandemic-always-important-now-essential-2020041619563 Accessed June 22, 2020.
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Verbanas P. How to practice self-care during the pandemic. April 9, 2020, https://www.rutgers.edu/news/how-practice-self-care-during-pandemic Accessed June 22, 2020.
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Reichert S. Self-care tips during the COVID-19 pandemic. April 7, 2020, https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/self-care-tips-during-the-covid-19-pandemic Accessed June 22, 2020.
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Hurst K. What is self-care and why is self-care important? https://www.thelawofattraction.com/self-care-tips/ Accessed June 22, 2020.
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Michael R. What self-care is - and what it isn't. July 8, 2018, https://psychcentral.com/blog/what-self-care-is-and-what-it-isnt-2/ Accessed June 22, 2020.
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Davis T. Self-care: 12 ways to take better care of yourself. December 28, 2018, https://www.psychologytoday.com/us/blog/click-here-happiness/201812/self-care-12-ways-take-better-care-yourself Accessed June 22, 2020.
Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.
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Ottawa ON (map)
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