Tag: Self-care

Self-Care Pearls

A survey of employees in the region of Delhi, India found that cardiovascular disease, diabetes, hypertension, anxiety, and sleep disorders are increasingly the norm in the population of 30–40-year-olds. The health of this age group in the U.S. also is remarkable for chronic issues, especially obesity, depression, high cholesterol, and high blood pressure; in 2023, 6 in 10 young adults and 8 in 10 midlife adults reported 1 or more chronic conditions.  A steady rise in prevalence of early health concerns over the past 20 years in the U.S. is a canary in the coal mine for what may lie ahead for these individuals as they age.

While we have just “finished” World Health Organization’s Self-Care Month (June 24 – July 24), support for self-care needs continual daily recognition if we want to change the trajectory of overall world-wide wellness. This was the intention of the International Self-Care Foundation in naming July 24th for special emphasis: the date was selected for the 24/7 nature of self-care. Yes, how one sleeps is one critical support in wellness (including productive, longer, and happier lives).

The Global Self-Care Federation based in Geneva, Switzerland, suggests that the self-care focus ought to be on resilience. Recalling lessons you learned from COVID-19 might apply here. Perhaps you discovered resilience in new dimensions. COVID was a world-wide epidemic. We learned from many countries how to create community-building in new ways. When everyone makes a commitment in support of global self-care, everyone will be better off. The skyrocketing costs of health care are not sustainable. But the real reason for supporting better wellness globally is about the quality of life for everyone.

International Self-Care Day 2026 (observed 7-24) lists their theme as “Self-Care Puts Your Health in Your Hands: Test. Track. Thrive.” Here is a simple way to show compassion and self-care for yourself: pick 1 thing for your resilient attention – your sleep routine, your diet, your emotional status, your exercise – and track it for 7 days. Notice what needs support. Resolve to work on one wellness promise.

Peggy Swarbrick, occupational therapist and researcher, defines wellness as “a conscious, deliberate process that requires being aware of and making choices for a more satisfying lifestyle.” She identifies 8 interconnected dimensions of wellness: emotional, physical, intellectual, environmental, social, spiritual, financial, and occupational. From setting aside time for a meditation practice to developing a new hobby (perhaps finding a pen pal for snail mail), you will chart your own course.

Indian yoga guru B.K.S. Iyengar uses the musical word, “harmony” in defining health: “Health is a state of complete harmony of the body, mind, and spirit.” I call the resiliency process to achieve this complete harmony “rewiring.” Do not leave your rewiring actions up to chance! Consciously rewire your personality and ability skill set to evolve as you make day-to-day choices with self-care in mind.

Pearls of Peace (PoP) Quiz

518. What does your self-care promise look like?

519. How will you gain more wellness this week?

Dry January Pearls

The Finns and Brits are ahead of the U.S. in limiting alcohol. Taking a month of the year to abstain from alcohol goes back to 1942 in Finland, but in 2012 Great Britain named “Dry January” as a public health initiative from Alcohol Change UK, a charity. According to one survey from University of Sussex, 71% of those who took part in Dry January reported sleeping better; 67% stated they had more energy, 58% lost weight, and 54% noticed skin improvements. Women may benefit most as their bodies take longer to break down alcohol, so they suffer greater risks in health and safety issues.

In spite of Dry January sounding simple — no alcohol from January 1-31 – most courageous people making this New Year’s resolution do not stay dry. The first Friday in the month appeared as the first common weak-link day last year. However, for those who keep their resolution, there are big rewards: improvement in a diabetes risk of nearly 30% and in Britain 49% reported losing weight (6-15 pounds) without drinking for a month. Additional health benefits include reduced blood pressure, a change in a marker of liver inflammation, and perhaps the most important finding in one British survey was that nearly 3 in 4 sustained lower drinking levels of drinking after Dry January.

Some prefer “Damp January.” They might follow the 1-2-3 drinking rule: 1) No more than 1 standard drink per hour; 2) No more than 2 standard drinks per occasion; 3) NEVER exceed 3 standard drinks per occasion. A “standard” drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of rum or vodka. While drinkers may notice some irritability when they stop drinking on New Year’s Day and go “cold turkey,” the benefits outweigh any temporary side effects. Alcohol can decrease stress hormone levels leading to a calmer vibe, but when an individual stops their drinking episode, stress hormones return and even spike higher.

Cardiologist and neurosurgeon Dr. Sanjay Gupta states, “There is no amount of alcohol that is good for your health.”

In the U.S. 15-19% of adults resolved to engage in Dry January in recent years with Gen Z participants expressing most enthusiasm. This is good news, as 60 million adults reported binge drinking during the past month of holiday time (5 or more drinks for men, 4 or more for females within about 2 hours.) Reportedly, 1 in 4 binge drinkers have this weekly habit.

You might consider the part(s) of your personality that either resolved to make it a Dry January or now plan for a Clean February. Name that part of your personality that makes an intention. Center into calmness with elongated breath cycles. Be kind to any part(s) breaking your intention. Ask questions. There always is a worth-listening-to story when we change our minds.

 Pearls of Peace (PoP) Quiz

259. When have you followed through successfully with an intention?   

260. When you ditch an intention, what do you do next?