You’ve likely heard of self-care, a phrase that seems to mean just about anything that improves your life. But what is it really and why does it matter in terms of weight maintenance?
Self-care is a sort of nebulous term, as it includes so many possible activities. These are actions you undertake to improve your mental and physical wellbeing by focusing on your personal needs (1). Do any search or read any book on the topic and you’ll see dozens of ideas from aromatherapy to finding your zen. They go way beyond the (somewhat annoying) advice you’ve heard to eat right and exercise.
It is important to remember that self-care is not selfish. It is correctly prioritizing your needs and health, which will, in the end, improve your ability to care for others (2).
So why is this important? For so many reasons!Let’s take a look at some that apply to our weight maintenance journeys:
- Cortisol, a hormone that increases with stress, makes weight management more difficult. Self-care can be used to reduce stress (3).
- When we are stressed, we often reach for comfort foods which are not healthy options. This is yet another reason for stress reduction (3).
- Self-care gives us something to occupy our bodies and minds, something which we can engage in rather than snacking.
- It may improve sleep, which is also associated with healthier weights (3).
- Your mindset is crucial to your success in weight management. Realizing that you are worthy of care can improve your mental state (1).
- Self-care is empowering! Once you’ve made it a practice, you will become more aware and health-literate (4).
- According to the study linked below, there is a negative relationship between BMI and self-care practices, although this study was done on a limited sample and specific population (5). We cannot say that there is causation – just a statistically significant relationship between lower self-care practice and higher BMI.
In later blog posts, we will share ideas on specific actions you can take to experience different types of self-care. What has worked well for you? Any thoughts on types of self-care you’d like to try?
(1). https://www.livestrong.com/article/13727004-self-care-weight-loss/
(2). https://liwli.com/self-care/
(3). https://blog.myfitnesspal.com/8-at-home-self-care-strategies-that-can-help-you-lose-weight/
(4). https://obesitycanada.ca/oc-news/self-care-make-time-for-you/
(5). https://openprairie.sdstate.edu/cgi/viewcontent.cgi?article=2089&context=etd
Maintain Weight Loss 
Self care is very important to people with depression. Often depressed people really struggled with self care. Taking a shower is a major event for people with depression. Depression may lead to obesity due medication and the lack of interest in doing anything. Some people with depression sleep all day. I have read that being obese can cause depression and depression can cause obesity. Self care would also be going to the hairdresser, massage, getting nails done and shopping. These activities increase self esteem. Definitely music and playing instruments would be excellent! Some people need small goals. You mentioned that. A goal could be just walking five minutes a day.
Good luck with you blog! It’s very important!
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Thanks for your helpful comment! Always good to hear your ideas – it’s by working together that we can learn more. I wasn’t thinking about depression, so I’m grateful you brought that up. Sounds like something I should research more!
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