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6 Best Modern Self-Care Practises Backed By Science

Self-care is essential for maintaining physical, mental, and emotional well-being. By incorporating effective self-care practices into your routine, you can enhance your overall quality of life. Here are some science-backed self-care strategies that are easy to implement.


1. Prioritize Physical Activity

Why it helps:

  • Boosts Mood: Exercise releases endorphins, which can improve your mood.

  • Enhances Energy: Regular physical activity increases energy levels and reduces fatigue.

  • Improves Sleep: Exercise can help you fall asleep faster and enjoy deeper sleep.

Strategies:

  • Find Activities You Enjoy: Choose activities you like, such as walking, swimming, or dancing.

  • Set a Routine: Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.


Science says: The Journal of Health Psychology reports that regular physical activity is linked to improved mood and better sleep quality.


2. Practice Mindfulness and Meditation

Why it helps:

  • Reduces Stress: Mindfulness and meditation can lower cortisol levels, the body’s stress hormone.

  • Enhances Focus: Regular practice can improve concentration and attention.

  • Improves Emotional Health: Mindfulness can increase self-awareness and emotional regulation.

Strategies:

  • Daily Meditation: Dedicate 10-15 minutes each day to meditation.

  • Mindful Breathing: Practice mindful breathing exercises to calm your mind.


Science says: Studies in the Journal of Clinical Psychology show that mindfulness and meditation practices can significantly reduce stress and enhance emotional well-being.


Woman drinking tea as part of her self-care regime

3. Maintain a Healthy Diet

Why it helps:

  • Supports Physical Health: A balanced diet provides essential nutrients for overall health.

  • Boosts Mental Health: Proper nutrition can positively impact your mood and cognitive function.

  • Increases Energy: Eating a variety of nutrient-rich foods ensures sustained energy levels.

Strategies:

  • Eat a Balanced Diet: Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.

  • Stay Hydrated: Drink plenty of water throughout the day.


Science says: Research in Nutritional Neuroscience highlights the connection between a healthy diet and improved mental health and cognitive function.


4. Get Adequate Sleep

Why it helps:

  • Restores the Body: Sleep is essential for physical repair and recovery.

  • Enhances Cognitive Function: Quality sleep improves memory, concentration, and problem-solving skills.

  • Regulates Mood: Adequate sleep helps stabilize your mood and reduces irritability.

Strategies:

  • Establish a Routine: Go to bed and wake up at the same time every day.

  • Create a Relaxing Environment: Ensure your bedroom is cool, dark, and quiet.


Science says: According to the National Sleep Foundation, adults need 7-9 hours of sleep per night for optimal health and functioning.


5. Foster Social Connections

Why it helps:

  • Improves Mental Health: Strong social connections can reduce feelings of loneliness and depression.

  • Provides Support: Having a support network helps you manage stress and cope with challenges.

  • Enhances Well-Being: Social interactions can boost happiness and life satisfaction.

Strategies:

  • Stay Connected: Make time for family and friends, whether in person or virtually.

  • Join Groups: Participate in clubs, classes, or volunteer organizations to meet new people.


Science says: The American Journal of Health Promotion found that strong social ties are linked to better mental health and increased longevity.


6. Engage in Hobbies and Leisure Activities

Why it helps:

  • Reduces Stress: Hobbies provide a break from daily stressors and can be a form of relaxation.

  • Boosts Creativity: Engaging in creative activities can enhance problem-solving skills and innovation.

  • Improves Life Satisfaction: Pursuing interests and passions contributes to overall happiness.

Strategies:

  • Find Your Passion: Identify activities that you enjoy and make time for them regularly.

  • Try New Things: Be open to exploring new hobbies and interests.


Science says: A study in BMC Public Health suggests that engaging in leisure activities is associated with lower stress levels and higher overall well-being.


Conclusion - Best Self Care Practises

Incorporating self-care practices into your daily routine is essential for maintaining a balanced and healthy lifestyle. Prioritize physical activity, practice mindfulness, maintain a healthy diet, get adequate sleep, foster social connections, and engage in hobbies to enhance your physical, mental, and emotional well-being. Remember, self-care is a continuous process that requires regular attention and effort.

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