International Day of Self-Care

Every year on 24 July, the International Self-Care Day or International Self-Help Day (ISD) is celebrated, which was established in 2011 at the initiative of the International Self-Care Foundation and is designed to remind us of the importance of self-respect, taking care of our health and well-being.

📌 Interesting factIt is no coincidence that the International Day of Self-Care is celebrated on 24 July. The symbolism of the numbers 24/7 means that you should take care of yourself 24 hours a day, 7 days a week.

The World Health Organization defines self-care as: "the ability of individuals, families and communities to promote health, prevent illness, maintain health and cope with illness with or without the support of a health professional". For more information, please follow the link https://www.who.int/news-room/fact-sheets/detail/self-care-health-interventions.

Self-care is an important aspect of our psychological health and happiness. It helps to increase our effectiveness and supports our physical and emotional well-being. Neglecting our own needs can lead to depression, stress and burnout.

On this day, it is appropriate for each of us to start learning the art of self-care, if we have not done it before or have not done it enough. Moreover, you can start with the simplest and most well-known, but often neglected rules.

• Exercise regularly.Regular physical activity should be a part of your life. Being on the move is good for both your body and your brain. Exercise keeps our muscles in good shape, is good for the cardiovascular system and is generally beneficial for physical and emotional health. Morning exercises, running, swimming, yoga, Pilates, walking and cycling - any physical activity will help strengthen the immune system and lead to better health and mood.
• Eat healthy food. Healthy eating is a balanced intake of proteins, carbohydrates, fats, vitamins and minerals, taking into account the daily physiological need for food and bioactive substances. It is not only about feeling good, having a strong nervous system and normalising your weight, but also about loving and respecting yourself and striving for a healthy and long life.
• Take care of your sleep.  Sleep is something that should definitely not be underestimated. A good sleep schedule can help support many biological processes, including, for example, healthy brain function or the proper functioning of the body's defence mechanisms. Healthy sleep lasts 7-9 hours a night. Regular sleep deprivation increases the risk of chronic diseases such as diabetes, cardiovascular disease, hypertension, as well as obesity, immune system disorders, mental health, etc.
• Try a relaxation class. Explore relaxation or wellness programmes that may include meditation, muscle relaxation or breathing exercises. Schedule regular time for these and other healthy activities you enjoy, such as journaling.
• Set goals and priorities.  Decide what needs to be done now and what can wait. Learn to say no to new tasks if you start to feel like you are taking on too much. Try to remember what you have achieved at the end of the day, not what you have not been able to do.
• Live with a sense of gratitude. Thank others for all the nice, kind and good things they do for you. Gratitude lets people know that you see and appreciate how they treat you. In addition, gratitude is a way to record positive moments for yourself. Remind yourself every day of specific things you are grateful for.
• Focus on the positive. Identify and challenge your negative and unhelpful thoughts. Many studies confirm the link between negative thinking and health. According to scientists, people with negative thinking are more prone to health problems. Conversely, positive thinking is associated with healthier and happier people.

Self-care is the basis of our interaction with other people, caring for other people, because it is impossible to give people what you do not have yourself. Taking care of yourself gives you wings, gives you the strength to live and cope with difficulties.

It is important to understand that self-care is not a selfish act. It helps you maintain emotional stability and improves your relationships with others.

When you feel yourself starting to worry too much about others and forgetting about yourself, remember the words you heard on the plane: "Put your oxygen mask on first, then help your child." Because only when you are full of strength can you help others.

https://www.who.int/health-topics/self-care#tab=tab_1;

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8488814/;

https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health;

https://phc.org.ua/news/dbaymo-pro-psikhichne-zdorovya-kilka-porad-yak-yogo-pidtrimati

Doctor of municipal hygiene

Department of epidemiological surveillance (observation)

and prevention of non-communicable diseases V. Podavalenko