|
Take Charge of Your Health: Celebrating International Self-Care Day
by Meagan Rico, MSN, RN, CHES
Every year on July 24th, International Self-Care Day reminds us that caring for our health is not something we do once but it is something we can and should do 24 hours a day, 7 days a week. Self-care is a vital part of living a healthy life and building a stronger, more resilient community.
What Is Self-Care?
The World Health Organization (WHO) defines self-care as the ability of individuals, families, and communities to promote health, prevent disease, and maintain well-being, either independently or with support from a healthcare provider (WHO, 2023). Self-care includes everything from making healthy lifestyle choices to managing minor ailments and seeking professional help when needed.
To help people understand how broad and empowering self-care can be, the International Self-Care Foundation has outlined Seven Pillars of Self-Care, which offer a well-rounded approach to improving and sustaining health.
The 7 Pillars of Self-Care and What They Are
1. Health Literacy
Health literacy is the ability to understand how to access and use health information and it is the first step in self-care. People with strong health literacy are better able to make informed decisions about their health, such as reading labels, following medical instructions, or recognizing when to seek care. Yet, according to the CDC, nearly 9 out of 10 adults in the U.S. struggle with health literacy (CDC, 2022).
2. Self-Awareness of Physical and Mental Condition
Self-awareness requires being tuned in to your body and mind, recognizing stress, fatigue, or unusual symptoms. This self-awareness allows you to take action before issues become more serious. Self-monitoring tools, like blood pressure cuffs or mood tracking apps, support this awareness and early intervention (Pascoe et al., 2017).
3. Physical Activity
Movement is medicine. Just 150 minutes of moderate-intensity activity per week, like walking or biking, can dramatically reduce the risk of chronic diseases and improve mood (CDC, 2022). It also enhances energy levels, immune function, and sleep quality. For individuals with diabetes, 30-45 minutes of exercise after the evening meal has been shown to help reduce blood sugar levels (Fardman et al., 2025).
4. Healthy Eating
Nutrition is a cornerstone of long-term health. A balanced diet rich in vegetables, fruits, whole grains, and lean proteins supports digestion, heart health, and brain function. Reducing processed foods, added sugars, and sodium also lowers the risk of hypertension and diabetes (HHS, 2020). Some examples of processed foods include soda, energy drinks, margarine, and potato chips.
5. Risk Avoidance or Mitigation
Self-care includes making choices that reduce health risks. This means not smoking, drinking responsibly (or not at all), using seatbelts, wearing sunscreen, and practicing safe sex. Risk reduction also includes mental health practices, such as setting boundaries or avoiding toxic stressors.
6. Good Hygiene
Hygiene is not just about appearance—it is critical for disease prevention. Regular handwashing, dental care, and food safety habits protect against infection and support overall health, especially in community settings (WHO, 2023).
7. Rational and Responsible Use of Products and Services
This pillar emphasizes the use of health products such as medications, supplements, or services, appropriately and only when necessary. This includes taking prescribed medications as directed and avoiding the unnecessary use of antibiotics or over-the-counter remedies.
Why Self-Care Matters Now More Than Ever
Engaging in self-care is not just good for individuals; it is good for public health. Studies show that regular self-care improves results across physical and mental health, leading to reduced stress, lower risk of depression and anxiety, and a stronger social support system. When people are empowered to care for themselves, they are also less likely to need emergency or long-term care services, reducing strain on healthcare systems and giving healthcare professionals the opportunity to focus on more critical conditions that require timely or immediate intervention.
Local Support for Your Self-Care Journey
The Saline County Health Department is committed to supporting all seven pillars of self-care within our community because we believe that self-care should be universally recognized as an effective and important health intervention.
We offer:
- Health education, nutrition education, lead education, prenatal education, and more.
- Health workshops for individuals and families
- Tobacco cessation resources and free Narcan training
- Reproductive health information and family planning information
No matter your age, background, or health status, you have the power to take small steps every day that support your health and resilience.
A Community Call to Action
This International Self-Care Day, we invite you to reflect on which pillars of self-care you already practice, and which ones you can strengthen. Try choosing one pillar to focus on each week, or talk to your support team about setting shared self-care goals.
Remember: self-care is not selfish. It is how we keep the energy and health needed to care for our loved ones, do meaningful work, and live full lives. This International Self-Care Day, let's make a commitment to make our health and well-being a priority, for ourselves and for our community.
References
American Psychological Association. (2022). Stress in America™ 2022: Concerned for the future, beset by inflation. https://www.apa.org/news/press/releases/stress/2022/report
Centers for Disease Control and Prevention. (2022). Benefits of physical activity. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
Centers for Disease Control and Prevention. (2022). Understanding health literacy. https://www.cdc.gov/healthliteracy/learn/Understanding.html
Fardman, B., Kang, J., Ratamess, N., Faigenbaum, A., & Bush, J. (2025). Effectiveness of exercise after meals in reducing blood sugar in people who are overweight, obese, or have type 2 diabetes: A systematic review and meta-analysis. Rowan-Virtua Research Day, 108. https://rdw.rowan.edu/stratford_research_day/2025/may1/108
Holt-Lunstad, J., Smith, T. B., Baker, M., Harris, T., & Stephenson, D. (2015). Loneliness and social isolation as risk factors for mortality: A meta-analytic review. Perspectives on Psychological Science, 10(2), 227–237. https://doi.org/10.1177/1745691614568352
Pascoe, M. C., Thompson, D. R., Jenkins, Z. M., & Ski, C. F. (2017). Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. Journal of Psychiatric Research, 95, 156–178. https://doi.org/10.1016/j.jpsychires.2017.08.004
U.S. Department of Health and Human Services. (2020). Dietary guidelines for Americans, 2020–2025. https://www.dietaryguidelines.gov/
World Health Organization. (2022). Mental health and COVID-19: Early evidence of the pandemic’s impact. https://www.who.int/publications/i/item/WHO-2019-nCoV-Sci_Brief-Mental_health-2022.1
World Health Organization. (2023). Self-care interventions for health. https://www.who.int/news-room/fact-sheets/detail/self-care-health-interventions
| 
