In our busy lives in the helping professions, self-care often takes a backseat. In my previous article, I spoke about the importance of holistic self care as professionals in Social Work, etc. But, I thought it might be worth spending some time going through each component of holistic self care in more depth. This is the first of the 6 components, Physical self-care.
Todays blog is about the importance of physical self-care, including seven ways you can include it in your everyday life. This list is not exhaustive, but I thought it was worth mentioning how adequate nutrition, exercise, stretching, hydration, adequate sleep, skincare, and massage can be included as part of your physical self-care.
Lets get into it!
1. Nutrition and Gut Health
First up is adequate nutrition and gut health. Now, when I mention the word ‘diet’ I am NOT referring to a diet as in weight loss/fad diet, I am referring to diet as in your intake of nutrients, no rules or restrictions! I am pro ‘Health At Every Size (HAES)’…just putting it out there.
A diet rich in fruits, vegetables, whole grains, and lean proteins can significantly impact our overall physical well-being. A well-balanced diet provides the necessary nutrients and vitamins that our bodies require to function optimally.
If you are looking at some simple ways of including healthy foods in your busy schedule, I wrote another article, you can read that here.
A big part of looking after our physical health means looking after our gut! I wont go on in detail about this, I wrote another article about the importance of gut health, you can read it here.
Focusing on gut health by incorporating pre and probiotics, fibre-rich foods and reducing processed foods can enhance digestion and boost our immune system, leading to improved overall health.
2. Exercise
Regular physical activity is crucial for maintaining a healthy body and mind. Engaging in exercises such as cardiovascular workouts, strength training, and flexibility exercises not only helps in weight management but also improves heart health, strengthens muscles, and enhances overall flexibility.
Exercise has been linked to the release of endorphins, the body’s natural mood elevators, leading to reduced stress and an overall sense of well-being.
Now, exercise in the form of going to the gym, or running in the park may not be an option for you. If you are unable to exercise in a way that gets your heart rate up, you can still ‘exercise’. Perhaps a slow stroll with the dog? Or if mobility is tricky for you, is there any way you are able to just move different parts of your body to help with blood circulation.
3. Stretching
In the midst of our busy and stressful schedules, stretching is often overlooked, yet it holds immense importance in maintaining physical well-being.
Stretching not only helps in improving flexibility but also aids in reducing muscle tension and enhancing blood circulation. Incorporating a simple stretching routine into your daily life can contribute to improved posture, reduced risk of injuries, and increased mobility, leading to a better quality of life in the long run.
I used to HATE stretching! Seriously, it was a complete waste of time (well, that’s I how I felt). But oh my, was I wrong! VERY WRONG! I have gone on about this before, but here it is again…Yin Yoga, can be sooo good for your health. It is one of my daily physical self-care routines and I feel lost without it.
4. Hydration
It goes without saying, but water is life! I don’t know about you, but back in my hectic case worker days, I never had enough water (you know, too busy and no time to pee). But, it ALWAYS lead to me having a banger of a headache at the end of every day. I finally found an easy way of having water throughout the day, a water bottle! Simple, but just filling up a 1 litre water bottle at the start of the day and sipping it until its empty at the end of the day, will at least give you some hydration throughout the work day.
Adequate hydration is vital for maintaining a healthy body and mind. Water aids in regulating body temperature, lubricating joints, and transporting nutrients throughout the body. It also helps in flushing out toxins, improving skin health, and promoting healthy digestion.
Ensuring you drink an adequate amount of water daily is a simple yet powerful way to boost your physical well-being and overall vitality.
5. Adequate Sleep
We are usually working long hours in our profession and it can impact our sleep in different ways. One, you could be left awake stressing all night, thinking about all things you need to get done the following day. Two, you flop on the bed at the end of the day and pass out, waking up feeling groggy and like you could sleep for another 20 hours.
Whatever your sleep schedule looks like, getting sufficient rest is crucial for our physical health and overall well-being. Quality sleep is essential for the body’s repair and rejuvenation process. It aids in regulating hormones, strengthening the immune system, and improving cognitive function.
Prioritising a consistent sleep schedule and creating a calming bedtime routine can significantly enhance the quality of your sleep and, subsequently, your physical health.
6. Skincare
This one is where I get a big Fail! I do not look after my skin the way it needs and let me tell you – it shows! One of my goals for next year is to spend more time looking after my skin…so, watch this space.
Our skin is not only the body’s largest organ but also a reflection of our overall health. EEEP. Incorporating a consistent skincare routine can contribute to healthy and glowing skin. Cleansing, exfoliating, moisturising, and applying sunscreen are essential steps in maintaining skin health.
Additionally, protecting the skin from environmental pollutants and harmful UV rays can prevent premature aging and reduce the risk of skin diseases. A healthy skincare routine is an investment in your physical well-being and self-confidence.
Why is it related to physical self-care? Well, having a bath, soaking your feet, scrubbing off the dead skin, (and the metaphorical crap from the stressful day) putting a soothing face mask on, are all ways we can implement relaxation into our day…so – self care it is!
7. Massage
Massage therapy is a powerful tool for promoting physical well-being and relaxation. It aids in reducing muscle tension, relieving stress, and improving blood circulation.
Regular massages can alleviate chronic pain, enhance flexibility, and boost the immune system. Moreover, the relaxation induced by massage can positively impact mental well-being, fostering a sense of peace and tranquility.
Incorporating regular massage sessions into your self-care routine can be a rejuvenating and therapeutic experience. Now, if you are anything like me, you might not be able to afford regular massage, that’s ok – can you massage your own legs? Or, do you have a partner or a friend that can massage a sore spot in your back? There are plenty of little gadgets these days that promote self massage.
So, I hope this article provided a bit more detail on some practical ways to include physical self-care into your holistic self care regime. What will you try today?
