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Self-Care 101: How To Press Your Reset Button

8th September 2020

8th September 2020

By Robyn Schaffer

There are many misconceptions about self-care; that it’s just for women, for wealthy people, or that needing to practise it is a sign of defeat or weakness. But this couldn’t be further from the truth. In today’s day and age, where all our lives seem to be becoming increasingly more busy, it’s easy to neglect ourselves. Whether physically, mentally, or both, it’s imperative to take time out of our hectic schedules for self-care. 

Not only is resting, recharging and recovering important for helping us to relax and unwind, but it will actually help us perform better in the long-run when it comes to those really important tasks. For example, in 2019, a study found that student nurses may neglect their own health and wellbeing while training to care for others, which in turn may diminish their effectiveness when treating others.



Over the past few months especially, in the wake of the pandemic, the realisation for the need for self-care has become more apparent than ever. With stresses over jobs, family, friends, and social lives coming to the fore for almost everyone in society, self-care quickly became a necessity. Where before people might have associated self-care with indulgence - think spa treatments, expensive holidays, and copious amounts of comfort food - we’re actually now far more educated on what it really means, and the positive benefits it can have on body and mind.

Self-care is all about taking time to do things that contribute to your personal optimisation and wellbeing, making priorities, setting boundaries and sticking to them. Self-care looks different for each of us, depending on the type of lifestyle we lead, but one thing that we all have in common is that it’s non-negotiable. However, if you’re looking for some general pointers to help you get started and hit that reset button, then keep reading.

Schedule and prioritise

Did you know you can practise self-care even when you’re not actively trying to? Making a schedule or timetable for your days, making a list of priorities with this, and sticking to it is one of the best ways you can make sure you’re looking after yourself. A study published in the Journal of Personality and Social Psychology found that the more decisions you have to make, the less self-control you have. So although you can’t get rid of decision-making completely, you can make it easier for yourself.



At the start of each day (or the night before if you prefer), allocate 10 minutes to writing out your plan for that day. Make sure you list your priorities at the top and aim to complete those tasks first, before moving on to smaller, less important ones. If you have daily tasks, try to complete these at the same time each day to help you get into a comfortable routine. As you do this over time, you can manage your stress levels, sleep better, and even improve your health. For example, if you’re someone who never has time for breakfast or exercise, managing your time with a schedule can help you fit these things in And nothing feels as good as ticking all these tasks off.

Make time for friends and family

As the generation growing up with our eyes and hands glued to screens, it’s easy to forget about the small things in life that we take for granted, such as socialising with friends and family. One of the fundamentals of self-care, talking to people face-to-face is a wonderful way to check in with yourself and those around you. In fact, according to Psychology Today, research shows that having an active social life can help you improve physical and mental health and even live longer, since people who are more isolated tend to suffer from worse overall health. Here’s some ways to get started with socialising so you can feel better in no time:

  • Catch up with friends and family on FaceTime, Skype or Zoom
  • Meet up in-person and have a meal or do an activity together
  • Sign up for a club or society
  • Play a group sport
  • If you’re a parent, make time to help your children with activities and homework

However you choose to connect with others, make sure you’re doing it daily if possible. As human beings, we’re meant to exist together and share experiences.

Eat a balanced diet

When we’re feeling stressed, sometimes all we want to do is drown ourselves in comfort food. And at times that can work! But you can have too much of a good thing, so it’s all about eating everything in moderation. So if you want to treat yourself, go for it. But make sure to balance it out. For example, did you know that research shows that eating berries can boost brain health? Similarly foods like fatty fish, dark chocolate, bananas, and oats all contain nutrients which have been linked to improved mood



If you’re feeling like you’ve been neglecting your diet and want to show yourself some love from the inside out, make sure you’re eating three balanced meals a day, and any snacks in between if you get hungry. And don’t forget to hydrate. Getting enough water is one of the most important things for your brain health, and getting enough will help you think faster, be more focused, and experience greater clarity and creativity.

Get outside

As of late, many of us have been spending a lot of time inside the house. If you’re working from home, or if you’re just someone who hasn’t been getting outside as much as usual, then allocating a specific time slot to get outside and in nature is a great way to refresh the mind. In 2013, researchers from Heriot-Watt University in Edinburgh released a study that showed that even a short walk in nature can produce neural effects similar to those achieved by meditation. If you’re short on time, a quick walk around the block on your lunch break or after work can do the trick. But if you really want to maximise the benefits, why not try a longer walk or hike on the weekend? If you live in a city, travelling somewhere nearby with a green space can help you to destress and get away from the busyness of normal life.

Keep it moving

Here at Innermost, we’re all about using exercise as a form of self-care, to both our physical and mental advantage. Aside from helping you get in physical shape, it’s widely known that regular exercise can have a hugely positive impact on your mental health, and it can even help with mental health issues such as depression, anxiety, and ADHD. By releasing endorphins, exercise helps relieve stress, improve memory and helps you sleep better too. And the great thing about it is you don’t have to dedicate hours either. As little as 20 minutes of moderate exercise five times a week can help you see a drastic change in your life. If you’re particularly stressed, we find that activities like yoga and pilates work wonders as they focus heavily on regulating and controlling the breath, which is a sure-fire way of controlling feelings of stress and anxiety.

If you want some ideas for how to get started with exercise, check out our workout-related articles here.

Set boundaries

Last but not least, one of the best things you can do as an act of self-care is set boundaries. This can manifest itself in a variety of ways, from your personal to your professional life. But instead of seeing boundaries as a way to shut people or things out, view them instead as a way of making life for yourself and those around you as enjoyable as possible. Here’s a few of the ways you can do this.

  • Whether you’re working from home or not, carving out time after work each day to relax and unwind is imperative. This will help you focus better on your work, but it will also make it easier to switch off at the end of the day and avoid overlap and unnecessary stress. 
  • Remember that it’s ok to say no to things in your personal or social life without feeling guilty.
  • Be direct with people and tell them how you feel if you’re unhappy or uncomfortable.
  • Practise self-awareness. Mentally ask yourself in your head, “What I am doing? Or what is the other person doing?” or “What is the situation providing that’s making me resentful or stressed?”
Remember, self-care is for everyone and that it’s not an indulgence but a necessity. However it manifests itself for you, ensure you take the time to do it and enjoy it. To learn more about self-care, click here.

Need Expert Advice?

Other Insights

Gut Health Tests
Let's talk about gut health tests – you know, those trendy kits that promise to analyze the bacteria in your gut and give you ALL the answers. Seems like everywhere you turn these days, someone's pushing them on you, asking you to mail off your poo for a pricey test. I teamed up with one of Innermost's resident nutritionists, Sophie Gastman, to dig into the truth behind these tests First things first, what are gut health tests? Essentially, they’re marketed as a way to assess the balance of bacteria in your gut. All you have to do is collect a stool sample, ship it off, and wait for your results to roll in. Companies who offer these tests will most likely offer to sell you a ‘'personalised’' probiotic or prebiotic based on your results, along with some ‘'personalised'’ (but what definitely looks like generic) dietary and lifestyle recommendations. It all sounds simple enough, but here's where things get murky. Sophie has been looking into the validity of these tests, and she’s a bit skeptical.  "HERE'S WHY" Accuracy: These tests only give you a snapshot of your gut microbiome at one point in time. Your gut bacteria can change in as little as 24 hours based on what you eat and how you live, so by the time you get your results, they might already be outdated. Plus, different methods to study the same samples can also give wildly different results. So, if you sent your sample off to two different companies, one might say you have a lot of one type of bacteria, while the other says it’s barely there. Lack of Evidence: Despite years of research, we're still in the dark about which gut microbes are linked to specific health outcomes. So, any test claiming to have all the answers is just too good to be true. For example, scientific studies suggest that knowing what’s in your gut might not actually help with understanding or treating diseases like IBS. Lack of Actionable Insights: Even if these tests could accurately assess your gut, the recommendations they provide are often based on shaky science. Plus, they're so complex that even the experts struggle to make sense of them. Lack of Knowledge: Let's face it, most of us aren't microbiologists. So when these tests dump a ton of complicated info in our laps, it's more likely to leave us scratching our heads than feeling empowered. To make matters worse, these tests can cost a lot of money. We think rather than blowing your hard-earned cash on a gut health test, why not focus on some tried-and-true strategies to support your gut? Cue Sophie with her top six tips to better gut health Diet: Fill your plate with a rainbow of fruits, veggies, whole grains, and legumes to keep your gut happy. Aim for 30 plant points a week (a point for every new plant you eat) - this number seems to be the sweet spot for making the most difference to your gut health. Chill: Stress can wreak havoc on your gut, so find ways to unwind, whether it's through meditation, exercise, or just shooting the breeze with a friend. Hydrate: Keep the water flowing to keep things moving smoothly in your digestive system. Sleep: A good night's sleep does wonders for your gut, so aim for 7-9 hours of shut-eye each night. Ferment: Add some fermented foods like yogurt, kimchi, and sauerkraut to your diet for a boost of gut-friendly probiotics. Supplement: Innermost's The Digest Capsules contain prebiotics and probiotics to keep your gut bacteria thriving, along with digestive enzymes and ginger. Combine them with all the points mentioned above to help your gut bacteria thrive. So there you have it – supporting your gut health doesn't have to be complicated or break the bank. Just focus on the basics and make some small lifestyle tweaks, and you’ll be well on your way to a healthier gut for a fraction of the price, and without the need to mail your poo off to some complete stranger. Read more
The Real Deal on Continuous Glucose Monitors (CGMs)
Imagine a gadget that gives you real-time insights into how your body reacts to every meal, promising to boost your athletic performance and improve your eating habits. Sounds amazing, right? But is there enough scientific research to back these claims? I recently sat down with one of Innermost's resident nutritionists, Isabelle Spellissy, to cut through the hype and see what CGMs are really all about and what they’ve actually been proven to achieve.  "What Are CGMs?" Continuous Glucose Monitors track your blood sugar levels around the clock. They use a small sensor typically attached to your arm, and allow you to check your glucose levels on your phone. This tech provides info on how your glucose levels fluctuate based on what you eat, your exercise routines, stress, and sleep patterns.For diabetics, CGMs are a game-changer, helping them maintain their glucose levels within a target range and improving their health outcomes. But now, manufacturers are marketing CGMs to everyone, not just diabetics, with promises of optimising blood sugar for peak physical and mental performance. This trend, pushed by personalised nutrition companies, has sparked a surge in interest from non-diabetics who are eager to try them out. "The Promises of CGMs" For those without diabetes, CGMs are touted with several shiny benefits, all aimed at boosting health, wellness, and performance: Metabolic Health Monitoring: Get a grip on how food, exercise, and lifestyle choices impact your glucose levels. Nutritional Guidance: See how different foods affect you, helping you choose meals that keep your blood sugar stable. Stress and Sleep Insights: Understand how stress and sleep affect your glucose levels, helping you manage both better. Early Detection of Insulin Sensitivity Issues: Spot early signs of insulin resistance or prediabetes, giving you a chance to make changes before it’s too late. "The Reality Check" While CGMs sound amazing, there are some serious caveats: Cost: These devices aren’t cheap, and if you’re not diabetic, insurance probably won’t cover them. Lack of Clinical Guidelines: No clear or established guidelines exist for non-diabetics using CGMs, which can lead to confusion and misinterpretation. Psychological Impact: Constant monitoring can make you anxious and might lead to obsessive behaviors and excessive self-monitoring. Overemphasis on Glucose Levels: Fixating on glucose can distract from other important health factors like overall nutrition, fitness, and mental well-being. Potential for Misuse: Misreading the data can lead to unhealthy eating habits or extreme diets based on short-term glucose responses. Limited Proven Benefits: The clinical benefits of CGMs are still being studied, with research currently indicating that there isn’t enough evidence to support significant health benefits.  "What Can You Do?" Instead of parting with your hard earned cash and jumping on the CGM bandwagon, here are some proven alternative strategies to boost your health: Dietary Modifications: Eat whole, nutrient-rich foods. Balance your meals with carbs, proteins, and fats to maintain steady energy levels. Meal Routine and Portion Control: Stick to a meal schedule and watch your portion sizes to avoid energy crashes. Keep Tracking: Use a food journal or app to track what you eat and how it affects you. This can help to make informed choices about your food intake and adjust as needed. Regular Exercise: Mix in cardio, strength training, and flexibility exercises to improve your fitness and mood. Gut Health: Eat fiber-rich and fermented foods to support your gut. Consider prebiotics and probiotics for an extra boost. Feel free to check out The Digest Capsules. Hydration: Drink plenty of water. Proper hydration is essential for overall health, energy levels, cognitive function, and athletic performance. We’ve got something coming soon that could help with that. Watch this space. By focusing on these holistic lifestyle changes, you can enhance your diet, performance, gut health, mood, and stress levels without needing a CGM. To wrap it up, the buzz around CGMs for non-diabetics is growing, and we might see more benefits and guidelines with further research. But for now, if you’re living a healthy lifestyle, you probably don’t need one of these gadgets. Some people are excited about their potential, but it’s best to approach CGMs cautiously and consult healthcare professionals to make sure you’re using them safely and effectively. Stay smart and keep it simple. References: Beck, R. W., Riddlesworth, T., Ruedy, K., Ahmann, A., Haller, S., Kruger, D. F., ... & Bergenstal, R. M. (2017). Continuous glucose monitoring versus usual care in patients with type 2 diabetes receiving multiple daily insulin injections: a randomized trial. Annals of Internal Medicine, 167(6), 365-374. Basu, A., Dube, S., & Basu, R. (2019). Continuous glucose monitoring: a powerful tool for the non-diabetic population. Expert Review of Medical Devices, 16(11), 903-913. Pettus, J. H., Edelman, S. V., & Price, D. A. (2020). How Patients with Type 1 Diabetes Use Continuous Glucose Monitoring Data and Make Insulin Dosing Decisions. Endocrine Practice, 26(6), 625-630. Read more