International Self-Care Day highlights the importance of self-care to the health of Canadians and to the health care system.

Taking a moment for yourself every day can not only improve your mood, but also improve your overall health. This is a lifelong commitment to oneself, the practice of looking after your own health based on the knowledge and information available to you. The intentional building of habits in care has two layers, first there are small things we can do every day that help build the habit of taking better care of ourselves, and the second is intentional engagement in education and tasks that are outside our norm.

The International Self-Care Foundation has created Seven Pillars of Self-Care to provide guidance towards happier and healthier living. These pillars and resources can be found on their website. Canadian specific resources and learning can be found on selfcare.ca.

Seven Pillars of Self-Care

Health Literacy

The first step in our journey to Self-Care is understanding our body and our needs. Health literacy is a significant factor in health care disparity and equity. When we are well informed about our health, we enjoy better health and well-being. Our bodies come with us on our journey through life, taking care of our health is an important foundation for Self-Care.

How to improve your Health Literacy:

• Understand that people have the opportunity to protect their own health
• Know where to look for health information and how to use it
• Understand the value of health screenings at key life points
• Know when to see professional advice
• Know how to use self-care products safely and effectively
• Understand the indirect determinants of health, like food labeling

Self Awareness

The second pillar of Self-Care is Self Awareness, an important cornerstone of mental wellbeing. This is the personal, practical applications of health literacy alongside the internalization of knowledge. Being mindful our our mental wellbeing allows us to understand a baseline assessment of our mental and physical states.

Measuring our Self Awareness:

• Understand your family’s medical history
• Know your stress levels and when to take a break
• Make sure you get enough sleep
• Be mindful of making healthy diet choices
• Acknowledge your current level of physical activity
• Check in with yourself and make sure you are living according to your personal values

Physical Activity

Most Canadians spend upwards of 8 hours a day sitting. Regular physical activity can improve health and reduce the risk of developing chronic diseases. It is important to remember that the first step is always the hardest, and in the case of our physical activity that can be quite literal. Our bodies need and genefit from regular physical activity and we can use our self awareness to right size a movement routine that fits each of us individually.

Understanding Physical Activity:

• Focus on aerobic physical activity at least three times per week
• Muscle-strengthening activities 2 times a week can prevent injuries
• Break down activities into 10 minute intervals allowing time for rest
• Understand your health limitations and create a physical activity routine that is specific to your needs
• Work up to at least 30 minutes of regular, moderate-intensity physical activity every day
• Going for a 30 minute walk is one of the easiest things to do – even if you break it into 10 minute intervals

Healthy Eating

Diet plays a huge role in self-care, maintaining our physical health and reducing the risk of diet-related diseases. Research from the World Health Organization shows that we can remain healthy in our 70s, 80s, and even 90s by including healthy eating habits into our daily self-care.

How to Eat Healthy:

• Increase consumption of fruits and vegetables, legumes, whole grains, and nuts
• Limit intake of simple sugars
• Limit salt (sodium) consumption and ensure most salt consumed is iodized
• Shift away from eating saturated fats towards the elimination of trans-fatty acids
• Understand your body’s needs to ensure energy balance and a healthy weight

Risk Avoidance & Mitigation

In terms of healthy living, risk mitigation refers to the avoidance or reduction of behaviours that directly increase the risk of disease or death. A focus on reducing these health risks is one of the most achievable self-care practices. When we reduce, we are not talking about quitting an unhealthy behaviour immediately, but instead we work towards that outcome with intention and acknowledgement that quitting is difficult and we are caring for ourselves by working towards it.

Types of Risk Mitigation:

• Not smoking or quitting smoking
• Practicing safe sex
• Driving carefully and wearing a seat belt
• Make sure your are vaccinated
• Drink in moderation
• Protect yourself from the sun
• Wear a helmet when riding a bicycle

Good Hygiene

We all became very familiar with the importance of good hygiene throughout the 2020 Covid pandemic. Continuing to practice to help maintain health and prevent the spread of diseases can continue to benefit us and those around us. Good hygiene includes a specific set of practices associated with the preservation of health that we can use every day.

Actions and Behaviours that contribute to Good Hygiene:

• Always wash your hands with soap for 20 seconds
• Brush and floss your teeth twice a day
• Cover your face and mouth when coughing or sneezing
• Be aware of when you might be feeling sick and choose to limit your exposure to others
• Practice proper food preparation with washing and thorough cooking

Informed Use of Products and Services

Self-care products are ‘tools’ for supporting health awareness and healthy practices. Responsible use of products and services involves understanding the safety, quality, and efficacy of self managing your health and wellness. This also involves understanding what products and services are best for treating an illness or injury. By using the six pillars above, we are able to learn to recognize when to seek out medical diagnosis and what type of treatment may be right for us. The knowledgeable, safe, and effective use of health products and services allows us to better manage our own health.

Know When and How to Use Products and Services:

• Natural health products, traditional medicines and vitamins, and supplements
• Nonprescription medicines
• Perscription medicines (advised by a doctor)
• Devices and diagnostics (home tests and monitors)
• Preventative health products
• Wellness services
• Substance control products
• Health services

There are not the end-all and be-all of self care, Foundry BC has put together a module of 7 Days of Self-Care to help build intentional habits alongside these Seven Pillars.