Physical Self-Care

Karis Austin, Grad Intern

Let’s talk about self-care. You know, the essential practices you recognize you should be doing, but often feel too busy to manage or aren't sure how to implement. When we think of self-care, most people consider physical aspects such as sleep, nutrition, and exercise. Sleep, nutrition, hydration, and exercise form the cornerstones of well-being. Alongside these essentials, occasionally treating yourself is also significant. In the Parks and Recreation episode “Treat Yo Self,” Donna Meagle and Tom Haverford emphasize the importance of self-pampering as they take the audience through a day of indulgence that includes shopping for clothes and receiving massages.

Sleep rejuvenates both our minds and bodies. Numerous processes, such as cell regeneration and digestion, occur during our rest. Insufficient sleep hampers these vital functions and can have adverse effects. Studies suggest that children require 9-12 hours of sleep, adolescents need 8-10 hours, and adults should target over 7 hours per night (U.S. Department of Health and Human Services, 2022). Allowing your mind and body adequate rest empowers you to lead the life you aspire to. Moreover, establishing and adhering to a sleep routine can enhance both the quantity and quality of your sleep.

Food and water serve as fuel to keep our engines operational. Consuming processed foods, sugars, and unhealthy items may lead to dysregulation. Well-balanced meals that consist of fruits, vegetables, proteins, and healthy carbohydrates supply essential minerals and vitamins, including B, C, and D. These nutrients support the proper functioning of both the mind and body. Hydration is crucial for overall wellness as well. Dehydration can adversely impact mood and cognition (Nauert, 2012). It’s advisable to drink over 2 liters of water daily to ensure the body functions optimally.

Humans are not designed to be stagnant. Our bodies thrive on movement, whether through a vigorous workout or a leisurely stroll. Research indicates that adults should participate in at least 150 minutes of moderate exercise each week (Laskowski, 2023). Traditional forms of exercise, such as going to the gym, running, cycling, and attending workout classes, are excellent choices. Additionally, alternative activities like Pilates, yoga, dancing, and walking are also important.

How can you assess if you are physically caring for your body? Awareness of your physical state is crucial for recognizing areas you might be neglecting. Being attuned to your body enables you to identify its needs. One effective way to foster this awareness is through a body scan—beginning at your toes and moving upwards to your head, paying attention to the sensations in each area. Do you feel any tension? Be mindful of areas that feel heavy or tight and consider strategies to relieve this discomfort. Do you need to take a walk? When was the last time you ate? How much sleep have you been getting?

All these activities are essential for maintaining high levels of functioning, but it’s equally important to indulge in self-care. Regular massages, intentional grooming, and baths are wonderful methods to care for your body. Getting your nails done, napping, spending time in nature, and scheduling routine medical appointments are also vital practices for maintaining physical well-being. Remember to “treat yo self” occasionally!

Edward R. Laskowski, M. D. (2023, July 26). How much exercise do you really need?. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,or%20more%20in%20a%20week. 

Rick Nauert, P. (2012, February 20). Dehydration influences mood, cognition. Psych Central. https://psychcentral.com/news/2012/02/20/dehydration-influences-mood-cognition#1 
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U.S. Department of Health and Human Services. (2022, March 24). Why is sleep important?. National Heart Lung and Blood Institute. https://www.nhlbi.nih.gov/health/sleep/why-sleep-important