By Merkita Lester, FNP-C 

Self-care is a priority and necessity — not a luxury! 

As a primary care provider, I tell patients that self-care includes a broad range of practices and actions they can take to maintain and improve their health, prevent illness, and manage chronic conditions. I talk to patients about lifestyle changes for good reason — they truly are the first line of defense for preventing problems and improving your health! 

While I counsel every patient based on their individual needs, I’ve found five main categories of self-care that can benefit everyone. 

Proper sleep hygiene. 

Life is busy and stressful, so it’s no wonder people have trouble getting good sleep. Improving sleep hygiene can help. 

Aim for eight hours of restful sleep every night. Start by turning off light-emitting devices before bedtime — put down your phone or tablet and shut off the TV. 

Sleep in a dark, cool, quiet space. Try soothing white noise from an app, sound machine, or fan to help you fall asleep and stay asleep. 

Physical activity 

Getting enough exercise doesn’t have to be daunting. In fact, it can even be fun! 

Aim for 150 minutes of physical activity weekly. This can be any activity you enjoy — walking, jogging, biking, swimming, or even dancing! If you have an injury or illness that makes it difficult to stand, chair aerobics are a great way to exercise. 

Along with cardiovascular activity, strength training is important to build muscle, improve endurance, and increase bone density. 

Well-balanced diet 

Healthy eating goes hand-in-hand with exercise. Focus on eating a variety of fresh fruits and vegetables, whole grains, and lean meats like fish or chicken. 

While it’s okay to treat yourself, limit fast food, junk food, processed foods, and fried foods. Also, limit alcohol, soda, excessive caffeine, and sugary beverages. 

Spiritual wellness 

Emotional self-care is just as important as physical self-care. 

Find out what you connect to when it comes to spiritual wellness. For some people, that’s prayer and religion. For others, it’s meditation and inspirational books. 

No matter what you choose, carve out at least 30 minutes to yourself daily. You can break it up if you like — take 15 minutes in the morning and 15 minutes in the evening. 

Work on reducing stress through meditation, nature walks, breathing exercises, etc. 

I also tell patients to disconnect from social media. You don’t have to eliminate it, but set limits so you can be present and maintain perspective. 

Social wellness 

Self-care also involves nurturing healthy relationships. 

Volunteering is a great way to meet like-minded people. Be intentional about setting aside time to bond with family and friends. Get together to do things you enjoy and find meaningful. 

At the same time, it’s okay to say no! Set boundaries based on mutual respect and understanding, and don’t be afraid to enforce those boundaries if needed. 

Remember, self-care is not a luxury — it’s a necessity to increase longevity, enhance immune function, reduce the risk of heart disease, and improve chronic health conditions. 

Merkita Lester, FNP-C, sees patients at Regional One Health’s Primary Care Specialists, 3109 Walnut Grove Road. 

For appointments, call 901.515.4800.