{"id":19730,"date":"2022-06-23T10:03:11","date_gmt":"2022-06-23T15:03:11","guid":{"rendered":"https:\/\/thepapergown.zocdoc.com\/?p=19730"},"modified":"2023-03-06T15:49:46","modified_gmt":"2023-03-06T20:49:46","slug":"self-care-101-building-better-health-habits","status":"publish","type":"post","link":"https:\/\/www.zocdoc.com\/blog\/guides\/self-care-101-building-better-health-habits\/","title":{"rendered":"Self-Care 101: Building Better Health Habits"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">The concept of &#8220;self-care&#8221; is everywhere nowadays. But social media sometimes complicates something that can be fairly simple. <\/span><span style=\"font-weight: 400;\">While visiting a salon for a new haircut, or getting a flashy mani\/pedi are valuable ways to get some me time, there are other forms of self-care that aren&#8217;t necessarily as fun, but just as important. Let&#8217;s break it down.\u00a0<\/span><\/p>\n<hr \/>\n<h3>Self-care in popular culture<\/h3>\n<p><span style=\"font-weight: 400;\">Self-care is a buzzword with increasing popularity, both in the media and across social networks. It\u2019s also become a marketing ploy, with hundreds of products promoting self-care mantras to draw in consumers who are looking for ways to prioritize their mental and physical health. While some of these things can be helpful, many people need some ideas for lower-cost, more accessible versions of self care.\u00a0<\/span><\/p>\n<hr \/>\n<h3>What are some examples of more accessible forms of self-care?<\/h3>\n<p><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/www.nimh.nih.gov\/health\/topics\/caring-for-your-mental-health\"><span style=\"font-weight: 400;\">National Institute of Mental Health<\/span><\/a><span style=\"font-weight: 400;\"> emphasizes that self-care is about taking care of your mental and physical health. This looks a little different for everyone because we all have different needs. However, here are a few baseline tips and tricks:\u00a0<\/span><\/p>\n<ul>\n<li><b>Daily hygiene.<\/b><span style=\"font-weight: 400;\"> Showering, brushing your teeth, flossing, hair care, and nail care are essential parts of a hygiene routine. Doing these things <\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/six-ways-you-can-help-your-immune-system\"><span style=\"font-weight: 400;\">helps prevent infections<\/span><\/a><span style=\"font-weight: 400;\"> and other illnesses.\u00a0<\/span><\/li>\n<li aria-level=\"1\"><b>Use preventive care services.<\/b><span style=\"font-weight: 400;\"> Annual physicals and <\/span><a href=\"https:\/\/www.zocdoc.com\/blog\/what-to-do-before-teeth-cleaning-appointment\/\"><span style=\"font-weight: 400;\">routine dental cleanings<\/span><\/a><span style=\"font-weight: 400;\"> help catch health issues before they become a problem. Make sure you see your doctor and <\/span><a href=\"https:\/\/www.zocdoc.com\/dentists\"><span style=\"font-weight: 400;\">dentist.<\/span><\/a><\/li>\n<li aria-level=\"1\"><b>Exercise regularly.<\/b><span style=\"font-weight: 400;\"> Most people need around two and a half hours of moderate exercise per week to <\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/aha-recs-for-physical-activity-in-adults\"><span style=\"font-weight: 400;\">lower their risk<\/span><\/a><span style=\"font-weight: 400;\"> of developing chronic health issues. It can also help reduce symptoms for depression and anxiety.<\/span><\/li>\n<li aria-level=\"1\"><b>Get good quality sleep.<\/b><span style=\"font-weight: 400;\"> People who get enough sleep each night experience <\/span><a href=\"https:\/\/newsinhealth.nih.gov\/2013\/04\/benefits-slumber\"><span style=\"font-weight: 400;\">better moods and cognitive function<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/li>\n<li aria-level=\"1\"><b>Maintain positive relationships.<\/b><span style=\"font-weight: 400;\"> Not all relationships are created equally. Nurture the positive relationships you have with family and friends to build a support system.\u00a0<\/span><\/li>\n<li aria-level=\"1\"><b>Eat healthy.<\/b><span style=\"font-weight: 400;\"> Choosing healthy foods is a great way to put self-care first. It\u2019s tempting to dive into <a href=\"https:\/\/www.npr.org\/sections\/thesalt\/2014\/10\/07\/354142689\/eating-comfort-foods-may-not-be-so-comforting-after-all\">comfort foods<\/a>, but some research shows they&#8217;re not all that comforting after all.\u00a0<\/span><\/li>\n<li aria-level=\"1\"><b>Stay hydrated.<\/b><span style=\"font-weight: 400;\"> Drink plenty of water. Minor <a href=\"https:\/\/today.uconn.edu\/2012\/02\/even-mild-dehydration-can-alter-mood\/\">dehydration<\/a> can actually have a negative impact on your mood.\u00a0<\/span><\/li>\n<li aria-level=\"1\"><b>Be mindful.<\/b><span style=\"font-weight: 400;\"> Practicing mindfulness makes it easier to be grateful and thankful in everyday situations. <\/span><a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/mindfulness-insights\/201906\/mindfulness-and-gratitude\"><span style=\"font-weight: 400;\">Many sources<\/span><\/a><span style=\"font-weight: 400;\"> suggest that these are the keys to happiness and contentment.\u00a0<\/span><\/li>\n<li aria-level=\"1\"><b>Take up a hobby.<\/b><span style=\"font-weight: 400;\"> You won&#8217;t <a href=\"https:\/\/www.womenshealthmag.com\/uk\/health\/mental-health\/a36657932\/health-benefits-hobbies\/\">regret it.<\/a>\u00a0<\/span><\/li>\n<li aria-level=\"1\"><b>Avoid alcohol, tobacco and other drugs.<\/b> <a href=\"https:\/\/pubs.niaaa.nih.gov\/publications\/aa71\/aa71.htm\"><span style=\"font-weight: 400;\">Alcohol and tobacco<\/span><\/a><span style=\"font-weight: 400;\"> are linked to cancer, heart disease, high blood pressure, and many other health conditions. Avoiding them will improve your health and lengthen your life.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Self-care isn&#8217;t always as glamorous as popular culture suggests. In fact, it can be downright inconvenient. But prioritizing the grittier things, along with the fun things, will benefit your holistic health in the long run.\u00a0<\/span><\/p>\n<hr \/>\n<h3>The biological basis of habit formation<\/h3>\n<p><span style=\"font-weight: 400;\">Making these less glamorous self-care activities habits will help you stick to them. When something becomes a habit, you don&#8217;t really have to think much about it \u2014 you just do it automatically.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are good habits and bad ones. You can actively choose to develop good habits and break bad ones as you prioritize mental and physical health through self-care.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Developing a habit is a <\/span><a href=\"https:\/\/www.unh.edu\/healthyunh\/blog\/emotional-wellness\/2021\/04\/habit-loop\"><span style=\"font-weight: 400;\">three part process<\/span><\/a><span style=\"font-weight: 400;\"> involving a cue, a routine and a reward. The cue is a person, place, thing, or time that lets you know it\u2019s time for a specific action. Once you\u2019ve seen the cue, your brain automatically prompts you to complete your habit, like washing your hands after using the bathroom.\u00a0<\/span><\/p>\n<hr \/>\n<h3>Habit formation in practice<\/h3>\n<p><span style=\"font-weight: 400;\">Changing your behavior can be a difficult process, but it\u2019s often worthwhile. If you\u2019re looking to develop new healthy habits, follow these steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Identify the habit you want to form and why.<\/b><span style=\"font-weight: 400;\"> Beginning an exercise regimen to improve your health or achieve a weight loss goal is a great example.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Choose a time for your new habit.<\/b><span style=\"font-weight: 400;\"> Exercising before or after work helps some people maintain consistency.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Give yourself a reward each time you complete your new habit.<\/b><span style=\"font-weight: 400;\"> Eat your favorite food or buy yourself something new.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Breaking a bad habit is a little different than forming a new one. You\u2019ll need to find a behavior or activity to replace your old habit. This could look like choosing fruit over candy, or going on a quick walk to reduce stress, instead of smoking a cigarette.<\/span><\/p>\n<hr \/>\n<h3>Developing self-care practices through habit formation<\/h3>\n<p><span style=\"font-weight: 400;\">Start by defining your self-care goals in the context of your physical and mental health. Then, you can develop good habits that fall in line with your priorities, whether that\u2019s <\/span><a href=\"https:\/\/www.zocdoc.com\/blog\/what-to-know-before-seeing-the-dentist-if-you-havent-gone-in-a-while\/\"><span style=\"font-weight: 400;\">maintaining good oral health<\/span><\/a><span style=\"font-weight: 400;\">, losing weight or kicking bad habits like binge drinking.<\/span><\/p>\n<hr \/>\n<h1 class=\"p1\"><span class=\"s1\">Ready to book a doctor\u2019s appointment? Visit\u00a0<a href=\"https:\/\/www.zocdoc.com\/\"><span class=\"s2\">Zocdoc.<\/span><\/a><\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"<p>Sometimes self-care isn&#8217;t that glamorous. Making it a habit helps. <\/p>\n","protected":false},"author":77,"featured_media":19731,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[227],"tags":[41,81,83],"class_list":["post-19730","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guides","tag-mental-health","tag-preventive-care","tag-wellness","reviewer-dr-nassim-assefi","specialist_by_city-find-primary-care-physicians-near-you"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Self-Care 101: Building Better Health Habits - Guides<\/title>\n<meta name=\"description\" content=\"Sometimes self-care isn&#039;t that glamorous. 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