self-care
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self-care [2019/01/26 01:46] – [Physical Exercise] greenandblack | self-care [2019/02/15 02:37] – [Activities of Daily Living] kawaiipunk | ||
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Self-care is any necessary human regulatory function which is under individual control, deliberate and self-initiated. | Self-care is any necessary human regulatory function which is under individual control, deliberate and self-initiated. | ||
- | ===== Basic Activities | + | // |
+ | Note: The information in this section is based on our personal and collective experiences. What works for the authors | ||
+ | // | ||
- | ==== Personal Hygeine | + | ---- |
- | Personal hygiene involves those practices performed by an individual to care for one's bodily health and well being, through cleanliness. Practices that are generally considered proper hygiene include bathing regularly, washing hands regularly and especially before handling food, washing scalp hair, wearing clean clothing, brushing teeth, cutting finger nails, covering one's mouth when coughing, disposal of soiled tissues appropriately, | + | ===== Activities of Daily Living ===== |
- | ==== Sleeping ==== | + | [[self-care: |
- | Sleep hygiene recommendations include establishing a regular sleep schedule, using naps with care, not exercising physically or mentally too close to bedtime, limiting worry, limiting exposure to light in the hours before sleep, getting out of bed if sleep does not come, not using bed for anything but sleep and sex, avoiding alcohol as well as nicotine, caffeine, and other stimulants in the hours before bedtime, and having a peaceful, comfortable | + | |
- | ==== Eating ==== | + | One example of a place to start when it comes to practicing self-care in your daily activities is the 6-3-1 Rule below. |
- | ==== Medication | + | ==== The TLDR 6-3-1 Rule ==== |
+ | At the [[https:// | ||
- | ===== Instrumental Activites of Daily Living ===== | + | ---- |
- | ==== Housekeeping ==== | + | |
- | ==== Managing money ==== | + | |
- | ==== Moving within the community ==== | + | |
- | ==== Preparing meals ==== | + | |
- | ==== Grocery shopping ==== | + | |
- | ==== Communication ==== | + | |
===== Approaches ===== | ===== Approaches ===== | ||
- | ==== Physical Exercise ==== | ||
- | Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. | ||
- | === Aerobic Exercise === | + | [[self-care: |
- | Aerobic exercise is any physical activity | + | |
- | === Anaerobic Exercise === | + | ---- |
- | Anaerobic exercise, which includes strength and resistance training, can firm, strengthen, and tone muscles, as well as improve bone strength, balance, and coordination. Examples of strength moves are push-ups, pull-ups, lunges, and bicep curls using dumbbells. | + | |
- | === Flexibility Exercise | + | ===== Further Reading |
- | Flexibility exercises stretch and lengthen muscles. Activities such as stretching help to improve joint flexibility and keep muscles limber. The goal is to improve the range of motion which can reduce the chance of injury. | + | |
- | ==== Healthy Diet ==== | + | |
- | {{ : | + | |
- | A healthy diet is a diet that helps to maintain or improve overall health. A healthy diet provides the body with essential nutrition: fluid, macronutrients, | + | |
- | === Vegetables and Fruit (1/2) === | + | |
- | A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Variety and color are key to a healthy diet. On most days, try to get at least one serving from each of the following categories: dark green leafy vegetables; yellow or orange fruits and vegetables; red fruits and vegetables; legumes (beans) and peas; and citrus fruits. | + | |
- | * **Keep fruit where you can see it** - Place several ready-to-eat washed whole fruits in a bowl or store chopped colorful fruits in a glass bowl in the refrigerator to tempt a sweet tooth. | + | |
- | * **Choose a whole fruit, instead of juice** - An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice. | + | |
- | === Carbohydrates (1/4) === | + | ==== In-the-Moment Resources ==== |
- | The amount of carbohydrate in the diet – high or low – is less important than the type of carbohydrate in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries. | + | |
- | * **Start the day with whole grains** | + | |
- | * **Use whole grain breads for lunch or snacks** | + | |
- | * **Look beyond bread** - Whole wheat bread is often made with finely ground flour, and bread products are often high in sodium. Instead of bread, try a whole grain in salad form such as brown rice or quinoa. | + | |
- | === Protein (1/4) === | + | Feeling crummy |
- | Because protein is found in an abundance of foods, many people can easily meet this goal. However, | + | |
- | * **Get your protein from plants** - Eating legumes, nuts, seeds, whole grains, and other plant-based sources of protein is a win for your health and the health of the planet. Make sure that you mix up your sources so no “essential” components of protein are missing. | + | |
- | * **Upgrade your sources of animal protein** - Poultry, seafood and eggs are your best bet. Eat dairy in moderation (once per day), eat red meats in limited amounts and avoid processed meats. | + | |
- | ==== Mindfulness ==== | + | * [[http:// |
- | Mindfulness is the psychological process of bringing one's attention to experiences occurring in the present moment, which one can develop through the practice of meditation and through other training. There are several exercises designed to develop mindfulness meditation, including the use of guided meditations. One method is to sit on a straight-backed chair or sit cross-legged on the floor or a cushion, close one’s eyes and bring attention to either the sensations | + | * The page guides you through |
- | + | ||
- | ==== Pain Management ==== | + | |
- | ==== Stress Management ==== | + | |
- | ==== Personal Development ==== | + | |
self-care.txt · Last modified: 2020/03/15 18:30 by maro