Take the time to care – for yourself

You know the deal.

Swamped by responsibilities at home and hammered by deadlines at work, sometimes what’s most difficult to prioritize is yourself. That’s why today is important.

Observed annually on July 24th, International Self-Care Day is dedicated to promoting self-care and inspiring individuals to prioritize their well-being. It serves as a reminder that self-care is the foundation for physical and mental well-being throughout our lives.

While International Self-Care Day may be just that – a day – this is really about recognizing and adopting healthy practices that last throughout the year.

So how about embracing some habits now? Your New Year’s resolutions may be stuck in the rearview mirror, but there’s no better time to embrace change than when the summer sun is shining and snow pants are traded in for bathing suits.

Check out these 12 tips below that you can incorporate into your daily routine, UHNITED to boost your mental and physical health. Remember, self-care isn’t selfish – it’s essential. You can start with one or two tips that resonate with you, and gradually build from there.

Your future self will thank you.

A good night’s sleep keeps you in a better mood, sharpens memory and focus, and helps you learn new things. In the long term, it also lowers your risk of heart disease and helps you keep trim! Start tonight by aiming for seven to nine hours of sleep and maintain a consistent schedule by going to bed and waking up at the same times daily.

Hydration keeps your skin healthy, increases energy levels, aids digestion, and treats (and prevents) headaches. Drink a glass of water as soon as you get up in the morning to make it easier to hit your hydration goals throughout the day.

Exercise reduces stress hormones and improves mood. Go at your own pace and choose indoor or outdoor activities you enjoy. Just 30 minutes of walking every day can boost your mood and improve your health, and even small amounts of exercise add up – so don’t be discouraged if you can’t do 30 minutes at once. Space sessions out throughout your day!

Studies show mindfulness slashes stress, relieves pain, and improves your mood. Research found that eight weeks of regular meditation can change parts of your brain related to emotions, learning, and memory. Even just a few minutes of meditation each day can benefit your overall wellness.

Stretching before getting out of bed wakes up the body, improves circulation, and promotes relaxation, helping to set the day’s tone. While you’re still lying in bed, flex and release your lower limbs several times, bend your knees and lift your legs into the air. For the rest of the day, try these five simple stretches.

Sunscreen is the best defense against skin-damaging rays. After washing your face, apply a facial moisturizer that contains sunscreen with an SPF of at least 30. Get at least 15 minutes of direct sunlight each day for vitamin D while protecting your skin.

Remind yourself daily of things you are grateful for. Write them down or replay them in your mind. Science shows that gratitude can boost happiness and positive emotions, and people who acknowledge and express gratitude in their daily lives may also sleep better (see tip #1!) and have lower levels of depression and anxiety.

New skills help keep your brain healthy. The mental work it takes can slow the signs of aging and may even delay the effects of Alzheimer’s disease. Research shows that learning new skills can also improve your mental wellbeing – so pick up that hobby you’ve been putting off!

There’s no better way to get back in tune with yourself and the world around you than spending time in nature. Direct contact with the earth, a technique referred to as “grounding,” has been shown to create positive effects on our health and well-being. Even a few minutes outdoors can make a difference.

Taking the time to tidy up your living space, whether it’s your whole home or just a room, can clear your mind and ease stressors. Who doesn’t love coming home to a crisply made bed at the end of a long day? Start small – even organizing one drawer can give you that sense of accomplishment.

People who have a hopeful viewpoint tend to have healthier mental and physical health and can even live longer, happier lives. Positive thinking is associated with lower blood pressure and a lower risk of heart disease. Make a list of your strengths, or ask people close to you what they think your top three strengths are.

Schedule that health care appointment you’ve been putting off. Stay updated on your health with regular medical check-ups. Preventive care is a crucial component of self-care that helps catch potential health issues early.