New Delhi: As per the World Health Organization, the concept of ‘self-care’ is a broad one, that encompasses hygiene; nutrition; environmental factors; socioeconomic factors, and self-medication. Dr. Tina Gupta, a Delhi-based Psychiatrist, and Psychotherapist working specifically with women, children, and adolescents, says, self-care is paramount and the first step towards looking after your mental health. According to Dr Gupta, here are some easy to follow tips for self-care that you can start following right away:
1. Don’t start your day by checking your phone
Yes, it is the most common thing to do for most people, looking at their phones, checking messages, emails or even social media as soon as they wake up, but according to Dr Gupta that is definitely not a good way to start the day.
People believe self-care has to be expensive and lavish, but it doesn’t. It is as simple as not checking your phone for half an hour after you wake up. Sometimes, when you wake up and check your phone, you end up reading news, emails, messages that can immediately make your brain run and cause you stress. Therefore, give it some time before you check your phone, to start your day on a positive note. Perhaps, start your day with a cup of tea or coffee and some gentle stretching.
2. Write down five good things about your day, every day
No matter how bad your day was, we all have something to be grateful for – a home, 3 meals a day, physical health, among others, says Dr Gupta.
Focusing on what you’re grateful for can help put things into perspective and not put so much emphasis on the stress-causing events of your day, she added.
3. Try Meditation or Yoga – It works!
Dr Gupta says that yoga and meditation are the two most suggested ways by experts across the globe to care for your mental health, as it definitely works.
Yoga and meditation are some of the best ways to feel light and positive. It is highly recommended to adopt these methods of self-care into your daily life. Meditation can help reduce blood pressure, as well as symptoms of irritable bowel syndrome (IBS), anxiety, and depression, she added.
4. Eat right
It is important to get the right amount of nutrition, says Dr Gupta.
Eating the right food can help prevent short-term memory loss and inflammation, both of which can have long-term effects on the brain and, in turn, the rest of the body. Some of the most amazing self-care nutrition foods include fatty fish, blueberries, nuts, green leafy veggies, and brassicas, like broccoli, she explains.
5. Get enough sleep
Sleep can heavily dominate how you feel both emotionally and physically. Moreover, not getting enough sleep can cause major health issues. Fix a sleeping time, and try to adopt an 8-hour sleep cycle.
Sleep is the most underrated self-care tip! Get your 8 hours of sleep to feel good inside and out, Dr Gupta concludes.
NDTV – Dettol Banega Swasth India campaign is an extension of the five-year-old Banega Swachh India initiative helmed by Campaign Ambassador Amitabh Bachchan. It aims to spread awareness about critical health issues facing the country. In wake of the current COVID-19 pandemic, the need for WASH (Water, Sanitation and Hygiene) is reaffirmed as handwashing is one of the ways to prevent Coronavirus infection and other diseases. The campaign highlights the importance of nutrition and healthcare for women and children to prevent maternal and child mortality, fight malnutrition, stunting, wasting, anaemia and disease prevention through vaccines. Importance of programmes like Public Distribution System (PDS), Mid-day Meal Scheme, POSHAN Abhiyan and the role of Aganwadis and ASHA workers are also covered. Only a Swachh or clean India where toilets are used and open defecation free (ODF) status achieved as part of the Swachh Bharat Abhiyan launched by Prime Minister Narendra Modi in 2014, can eradicate diseases like diahorrea and become a Swasth or healthy India. The campaign will continue to cover issues like air pollution, waste management, plastic ban, manual scavenging and sanitation workers and menstrual hygiene.