Self-Care: It’s How You Take Your Power Back

Wednesday, July 24, is International Self-Care Day, celebrated every year on 24/7 because that’s when you should practice self-care: 24/7. In other words, self-care is a lifestyle, not just a day!

As someone who has dedicated his career to promoting health and wellness, I know that self-care is a necessity, not a luxury, particularly in a world of 24/7 Cultural Stress. Self-care is the foundation upon which we build our physical, emotional, and mental well-being. It’s how we take our power back. After all, we can’t care for others when we ourselves are depleted.

My journey with self-care

My journey with self-care began long before the concept became a popular buzzword. (In fact, I like to think that I played a role in raising awareness about the necessity of caring for oneself.) As a young dermatologist, I advised my patients to take the time to care for themselves, both inside and out. That’s because, in biology (and in all of life) all systems are connected. You can’t eat junk food, sit in front of a screen all day, ignore environmental insults to your skin and lungs, burn the proverbial candle at both ends, and expect to have healthy, glowing skin. That’s why I have always advocated a holistic approach to skincare, emphasizing the importance of internal health as much as external care. A self-care lifestyle includes a balanced diet, regular exercise, adequate sleep, and stress management. These elements are critical, not just for your skin but also for your overall health. I often say, “Healthy skin is a reflection of overall wellness.”

My own self-care practices include:

Starting the day by reading my “Better Every Day” Insight. (You can download the app for free here: Dr. Murad’s Inspirations on the App?Store (apple.com). Even though I am the author of these Insights, I look forward to seeing which one will appear each morning. Starting the day with something I look forward to is important, as is finding joy in everyday moments. Practicing gratitude for life’s little pleasures can significantly impact our mental and emotional well-being. Another tip I offer my patients is to place happy photographs of themselves in spots where they will see them throughout the day. Seeing yourself smiling in the past is an excellent way to make you feel like smiling in the present. I also have a photograph of my oldest grandchild grinning at me from the bookshelf by my desk. Seeing that grin can brighten even my darkest mood.

Enjoying a healthy, colorful breakfast. Many of you know that I like to cook—and I particularly like to combine unusual ingredients. I always keep an assortment of fruits and vegetables already chopped and stored in airtight containers in the refrigerator. That way, I can combine a variety of water-rich foods relatively effortlessly. I’m also a fan of what I call “embryonic foods,” meaning eggs, seeds, and nuts. So my breakfast might include an egg scramble with peppers, onions, tomatoes, anchovies, walnuts, and mushrooms. Or a smoothie with almond milk, banana, strawberries, spinach, and protein powder. These foods provide protein (amino acids), healthy fats, and a variety of phytonutrients that fight inflammation, while delivering the energy I need to power my day. Because they are moisture-rich, they also help me to “eat my water.”

Hydration is one of the cornerstones of my self-care philosophy. Our bodies are made up of approximately 60% water, and staying hydrated is crucial for maintaining cellular function and overall health.

Drinking water is great, but consuming water-rich foods like fruits and vegetables is also important. These hydrate and provide essential nutrients that support our body’s natural processes.

Working out with my trainer. I do this five days a week—and am especially devoted to it since I was thrown from a treadmill at the gym several months ago. The resulting injury has motivated me to redouble my workout in order to regain my ability to walk at speed and distance.

Even without the motivation of an injury, regular exercise is an essential part of self-care: it builds muscle (which contains more water than fat cells do, helping your body to stay hydrated), increases lung and cardiovascular strength and endurance, lubricates joints (“motion is lotion” they say), and relieves stress.

Expressing myself creatively. Self-expression is an integral part of self-care, and I was fortunate to find an outlet for self-expression in painting. Although I don’t make time to paint daily, I try to set aside time to paint at least once a week. Because my paintings are entirely freeform, they are one of the most prominent ways I keep in touch with my “inner toddler.” That’s the part of me who loves to play, isn’t afraid to try new things, and doesn’t know the meaning of the word “failure.”

You may or may not have an artistic hobby, but that doesn’t mean creative expression is not for you. You may be creative in the kitchen, the garden, in your relationships, or in your problem-solving abilities. You may sing in the shower, dance in the living room, or Wordle before breakfast. You may enjoy play-acting with young children, or in a community improve group. You may enjoy jigsaw puzzles, or take interesting photos with your cell phone and post them to social media.

If you don’t currently have a way to express yourself creatively, don’t beat yourself up about it. (Beating yourself up is not good self-care!) Just consider trying something that appeals to you. For fun!

Making time for in-person relationships. Humans are social beings. We evolved as members of a family, a tribe, a clan, a village. The healthiest people are those with a strong network of personal relationships, while those who are lonely experience an increased risk of heart disease, mental health issues, and premature death.

I am fortunate to have a partner with whom I share my daily life, as well as siblings, children, grandchildren, nieces, and nephews who enrich my life. I also enjoy relationships with co-workers at Murad, many of whom have become personal friends. I value these relationships and make the time to engage with them personally as much as possible.

Feeling part of a vibrant community is a key aspect of wellness, as all of the research on so-called “Blue Zones” (places with exceptionally high longevity) has shown.

It’s important to recognize that strong relationships are an essential part of self-care because we often consider self-care as something we do alone: getting a massage or facial, a manicure or pedicure, or taking a candlelit bubble bath.?But a walk, dinner, tennis game, or other outing with friends is just as valuable—and maybe even more so.

If you’re not currently immersed in as close a community as you’d like, consider International Self-Care Day as your invitation to enrich or enlarge your circle of friends: take a class; join a group; or volunteer for a cause you feel strongly about. You’ll not only be enriching others—you’ll be doing yourself a favor, as well! Sharing our experiences, challenges, and triumphs with others helps us feel understood and supported.

Practicing gratitude at day’s end. Just as I start the day with a positive Insight, I like to end the day by thinking back over it and noticing the moments I’m grateful for. I often say, “Life is good, bad, and indifferent. Focus on the good.” By taking a few moments at the end of the day to focus on what was good in it, I cultivate an attitude of gratitude. Gratitude helps my body to relax, relieving stress and preparing me for an optimistic outlook on the day ahead.

Skincare as self-care

As a dermatologist, I can’t emphasize enough the role of a good skincare routine as part of your self-care regimen. Taking a few minutes daily to cleanse, moisturize, and protect your skin is not just about looking good; it’s about feeling good too. When you take care of your skin, you are taking care of yourself.

Final thoughts

On this International Self-Care Day, I urge you to reflect on your self-care practices. Consider what you need to feel your best and commit to prioritizing those needs. Remember, self-care is not selfish; it is essential. By taking care of ourselves, we are better equipped to care for our loved ones and make a positive impact on the world around us.

Thank you for joining me on this journey of self-care. Here’s to a healthier, happier you–and a healthier, happier world for everyone!