Self-Care is Heart Care
Talk shows and social feeds often portray self-care as a form of self-indulgence in the form of spa days, hot stone massages and impromptu weekend trips.
In health care, self-care is far more accessible, said Dr. Sandra D. Dunbar, a nurse and professor at the Nell Hodgson Woodruff School of Nursing at Emory University. “Self-care is really just caring for your health holistically by paying attention to your physical, psychological, social, emotional and spiritual needs” she said.
Self-care may look different at different stages of life, Dunbar said, noting that it will vary based on your age, health and unique personal circumstances. “Ideally, you want good self-care to start in childhood, but it’s never too late to make changes that will improve your health and well-being,” she said.
Why is self-care so important?
For starters, self-care is one of the best ways to prevent and manage chronic illnesses, such as cardiovascular diseases and stroke. In people who have heart disease, self-care can also relieve symptoms, such as shortness of breath, chest pain and swollen extremities. “Self-care can have a big impact on quality of life,” Dunbar said.
Noting that self-care is anything but indulgent, Dunbar, who cares for her elderly mother, emphasized the importance of self-care in maintaining her health and energy reserves. “People who are in caregiving situations may prioritize the needs of their care recipient or loved one over their own,” she said, noting the situation also applies to parents. “Self-care promotes good health and builds resilience against the stress of caregiving, so you can be fully engaged.”
In fact, the factors involved in good self-care are all intertwined. Eat a healthy diet, and you may sleep more soundly. Practice better sleep habits, and you’ll likely find it easier to lose weight. All those factors protect against heart disease – and many other chronic conditions.
Create community
Don’t go it alone, Dunbar urged, noting that social support can not only keep you motivated but also nourish the mind and spirit, another critical aspect of self-care. Sharing your health goals with your family and friends allows them to provide support and encouragement.
“There’s vicarious learning that takes place when you’re, for example, in an exercise group or making walking dates,” she said. “There’s something important that happens when you engage in positive behavior with someone else.”
Take a breath
Self-care involves mind, body and spirit. Research suggests that activities such as meditation, yoga, listening to music, positive journaling, expressing gratitude and walking in nature relieves stress. Such mindfulness practices may also lower your blood pressure, improve your sleep and even lower your risk of heart disease. If nothing else, simply pausing, closing your eyes and taking a deep breath – or ten – can do wonders for your mood.
Get to know your health care team
Self-care also means seeing your health care team regularly, Dunbar said. Make a list of questions beforehand to make sure you don’t forget anything. Be sure to report any new or unusual symptoms to your doctor, follow their instructions and take medication as prescribed.
A practicing nurse for many years, Dunbar recommended that people interested in self-care also talk with their nurses. “As nurses, we encourage, motivate and educate people about self-care, personalizing information based on the patient’s needs and literacy level,” she said. “That’s why a team approach is so important in health care.”
Where to start? Follow the American Heart Association’s Life’s Essential 8™
Proven to reduce the incidence of stroke, cardiovascular diseases, chronic kidney diseases, cognitive impairment and other chronic conditions, the American Heart Association’s Life’s Essential 8 provides a solid foundation for self-care.
- Eat better. Eat primarily unprocessed foods such as fruits, vegetables, whole grains, legumes, nuts and lean animal or plant protein and fish. Also, minimize your intake of saturated
and trans fats, red and processed meats, added sugars, sodium (salt) and sugar-sweetened beverages. Learn
how to eat better. - Get active, Aim for 150 minutes of moderate exercise or 75 minutes of vigorous physical activity per week, or a combination of the two. Some people might enjoy a walk around the block; another might join a dance club. The important thing is to get your heart pumping, so do something you’ll enjoy. Learn how to move more.
- Don’t smoke or vape. Smoking and vaping accounts for about a third of all heart disease deaths. The good news? Your heart disease risk starts going down the second you take your last puff. “If somebody wishes to quit, there are so many resources out there for smoking cessation, including medications, as well as psychological support,” Dunbar said. Learn how to stop smoking.
- Sleep well. Good sleep promotes healing, improves brain function and reduces the risk for chronic diseases. Getting enough zzz’s will also boost your mood. Learn how to get enough sleep.
- Manage weight. Reaching and maintaining a healthy weight is important at any age, and body mass index (BMI) can be a useful way to see if you’re on track. There are numerous BMI calculators online, or your health care professional can provide that information. Learn to lose or manage weight.
- Control cholesterol. While high levels of non-HDL, or “bad,” cholesterol can increase your risk of heart disease, diet and lifestyle adjustments can naturally lower cholesterol in some people, and there are many cholesterol-lowering medications that can be extremely effective. Learn how to control cholesterol.
- Manage blood sugar. Our bodies need glucose, or sugar, to power the body. But high blood sugar levels, such as those associated with Type 2 diabetes, can damage your heart, kidney, eyes and nerves. Eating well and getting enough exercise can lower your risk. Learn how to control blood sugar.
- Manage blood pressure. High blood pressure increases the risk of heart attack and stroke, but maintaining your blood pressure at a healthy range can keep you healthier longer. Levels less than 120/80 mm Hg are optimal. Diet and physical activity can positively impact blood pressure, and there are blood pressure medications that can help. Learn how to manage blood pressure.
Don’t give up
Setting achievable goals can help set you up for success in your self-care journey, as small wins build confidence, Dunbar said. And don’t sweat it if you eat a rich dessert or skip the morning walk. “We all get off track from time to time, but learn from that and get back on track,” she said.
While Dunbar acknowledged that more attention needs to be paid to self-care, both by the public and health care professionals, she is encouraged by strides made in reducing heart disease deaths, which have decreased significantly thanks to advances.
“If more people practiced self-care, I think you would see improved quality of life and reduced burden on individuals, families and society,” she said. “Self-care is not about just living longer. It's about living with better quality in your physical, emotional and psychological life.”