We have a self-care problem, not a healthcare problem

Although medical research and modern medical procedures continue to improve prospects for saving the lives of those who suffer from disease, there are a host of lifestyle choices people are making that threaten to offset these benefits.

For example, the rate of smoking declined sharply between 1972 and 1994 but the fall-off has since slowed down. And the prevalence of heavy drinking has not changed substantially since the 1970s. Worse, childhood obesity has been increasing in both boys and girls since the mid-1980s, while adult obesity rates are also continuing to rise – as is the incidence of diabetes in the western world.

Four modern killers

The top four modern killers that modern westerners are dying of now as discussed in this article https://www.theguardian.com/science/2015/jun/07/top-four-western-killer-diseases are:

1.   Cancer

2.   Dementia

3.   Heart disease

4.   Infectious diseases

I believe our lifestyle and the stresses of modern living are contributing, however the biggest factor are our personal daily choices. I believe what the west is facing is not a healthcare problem but a selfcare problem. We are taking care of business, mortgages, rent, paying bills and keeping up appearances at the cost of keeping up our wellbeing.

I’ve done it all before myself – working for the man, chasing the dollar to pay for the house, the car, the holiday and for what? What good is all that stuff of life if we find ourselves staring down the barrel of a shorter lifespan, one plagued by disease and stress. We chasing a dream that will one day surely kill us.

If we want to change our trajectory, focus on a future by design and live a fulfilling life where wellness is a feature until near the very end then we must start making small shifts now. It needn’t be radical, you don’t need to overhaul everything all at once, with consistent, persistent 10 degree shifts daily you can turn around the modern disease process and bring back your supple, delicious juiciness of life.

The trick is to focus on your self-care daily. I like Dr. Kristen Lee, a behavioural health clinician at Northeastern University’s definition

"Self-care can sometimes be confused with self-indulgence or selfishness — but it is neither of those. Self-care is a daily practice, one that is a deliberate and intentional and process of tending to the mind, body and spirit."

Here are four selfcare daily practices I’ve been using with great impact to regain the juiciness in my life that may help you to get your life back on track in taking care of your number one asset – you!

4 selfcare practices

1.   Meditate 5 mins taking deep breaths

2.   Skip 1 meal every couple of days

3.   Walk 20 mins a day

4.   Maintain healthy boundaries

Meditate 5 mins taking deep breaths

Unfortunately too many people are finding they choose zoning out in front of reality shows all night as their way to decompress and alleviate the pressure of the day. Not only does this set you up for poor sleep patterns, it does nothing to rejuvenate and restore you.

Instead try a beautiful five minute relaxation and mediation at the end of your busy day, filling your lungs, releasing stress and removing toxins that have built up. Even better take 5 minutes after your meditation to lie on the floor with your feet up on the bed or a chair or up the wall, this simple strategy will help with blood flow and engage your parasympathetic nervous system to help you get a good night’s rest.

Skip 1 meal every few days

I know I know, how can you possibly get through everything you need to do in a day on an empty stomach. Quite easily actually. The majority of people eat more frequently and more volume that they actually need to function optimally. While an occasional treat won't wreck your health, bingeing on sugar or frequent "overindulgence in food, only provides temporary relief while stressing out and overloading the digestive system. 

Fasting has been around for centuries many ancient yogis and meditators have used fasting as a way to reduce the focus on the body and allow their consciousness to elevate. In the last few years, a new spin on traditional fasting called intermittent fasting has become popular, and for good reason: not eating for anywhere from 16-48 hours every now and then can profoundly impact your body and brain. It can improve cholesterol levels by reducing bad cholesterol and can also promote autophagy in your neurons – that’s when they get rid of damaged cells, toxins, and waste. Try skipping a meal every now and then and reap the benefits. Personally I sometimes skip breakfast and sometimes lunch but fill up on a green smoothie I make from leafy greens and celery and I sip it throughout the day to give myself a generous dose of vitamins and minerals.

Walk 20 mins a day

You know it but do you do it? Move, move, move. Basically the more we move our bodies, the better. One of the best and most rejuvenating self-care options is to get out and go for a walk in nature. Getting out in nature and breathing, while moving, and ideally, working up a sweat is vital for our health. And if you’re an A type personality beware – while a daily walk is hugely beneficial and is a super important part of self-care, too much and too intense exercise can be counter-productive.

To get into a movement habit try doing it first thing in the morning or at least schedule it in your calendar and make it a non-negotiable. Research shows it is sometimes as effective as pharmaceuticals in managing mood, anxiety, and depression. Again mindset matters most – if you’re heading to the gym with the sole intention of burning off the four donuts you 'treated' yourself to at work because you want to be bikini-ready by the weekend then that’s counter-productive, unhealthy and unsustainable.

Maintain healthy emotional boundaries

One of the biggest stressors in many people’s lives is other people. Learning how to say "no" and mean it is a crucial skill for the over-committed, over-burdened, people-pleasers among us. Setting healthy emotional boundaries that protect your health and well-being, reducing exposure to people drainers and saying no firmly to dysfunctional friends or family is an act of self-care.

This doesn’t mean you are retreating and backing away from ‘peopling’ all the time and heading to your bedroom or office but it does mean becoming away of other people’s impact on you and your energy and learning to manage that appropriately.

Well what are you waiting for? If you want to live long and live happy it’s time to nurture yourself and practice some self-care rituals so you can continuing being your best self now and in the future. I wish you well on your quest!