You may feel like there aren't enough hours in the day to take care of yourself, or practise self-care. 

Self-care guidance usually tells you to eat well, sleep better, exercise regularly and do what you need to do to support your mental wellbeing. 

But are you actually doing these things? And if so, are you doing them properly and do you really understand why they matter?

To mark Self-care Week in the UK, we’re setting out to help you understand the true value of self-care and how to make it work for you. 

Ask yourself the following questions: 

1. What did you have for breakfast this morning and how much water did you drink?
2. Do you take proper breaks from work during the day, and if so, how many?
3. Do you find time to fit exercise into your day, or week?
4. How much sleep are you getting and do you wake up feeling refreshed?

Make a note of your answers and start thinking about what could be improved. 

Each day this week we’ll focus on 1 of the above questions and explore why doing it matters, how it can help your physical and mental wellbeing and how to work it into your routine in a way that sticks.  

Woman preparing food at home in the morning

Thanksgiving is this Thursday, and for some people this marks the start of the holiday season — a time to feast with family or friends, but just as easily a time to overindulge in foods that are bad for you. 

But there are changes you can make to your holiday meal that will help you stay healthy and avoid weight gain. 

So why not try some of these [healthy holiday food swaps ](/meal-tips/healthy-holiday-food-swaps):

__Swap meat for vegetarian stuffing__
If you usually make your stuffing with sausage meat or a packet mix, it’s likely to be quite high in salt. You can reduce the salt content by trying a vegetarian version instead, using chestnuts, onion, herbs and rice.

__Swap candied sweet potatoes for roasted ones__
While sweet potatoes themselves have a high nutritional value, baking them with butter, sugar and marshmallows adds too much processed sugar to the dish. Instead, keep the sweet potatoes simple by baking or roasting them in a little olive oil. Another healthy alternative is butternut squash, which is high in vitamin A and low in calories.

__Mashed potatoes - keep them simple__
It can be tempting to make mashed potatoes creamier by adding butter, cheese and cream, but this increases the fat content. Keep your mashed potatoes as healthy as possible by making them with a dash of milk and butter.

__Swap store-bought cranberry sauce for homemade__
Shop-bought cranberry sauce often contains added sugar, which can encourage overeating by increasing levels of the ‘hunger hormone’ ghrelin. It can also decrease levels of the appetite-suppressing hormone peptide YY (PYY). You can reduce the sugar in your cranberry sauce by making it yourself.

__Swap pecan pie for baked apples with yoghurt__
Pecan pie is a traditional Thanksgiving dessert that is high in calories and sugar. A single slice of pie can contain up to 503 calories. Try baked apples topped with cinnamon and greek yoghurt instead.

Overhead view of table during Christmas dinner

During the holidays, it's easy to over indulge in foods that are bad for you. Here are some healthier alternatives to try instead.

Irv Kupcinet, journalist

There’s nothing wrong with enjoying a festive dinner, as long as it's in moderation. Eat a light lunch and healthy breakfast to balance out your large evening meal.

Everything in moderation

If portion control is something you find challenging during the holidays, use smaller plates to reduce the size of your meal.

Use smaller plates

It may be more time consuming, but making everything from scratch will help you reduce the amount of salt in your meal and will give you more control over what you eat.

Eat homemade

Eating slowly will send signals to your brain to help your body know when you're full and will stop you from overeating.

Eat your meal more slowly

A walk after a large meal can help digest your food while getting some exercise.

Go for a walk after dinner

Habits to keep you healthy during the holidays

Healthy food swaps you can make this holiday season

When you’re out for a walk, your legs will be moving but chances are your mind will be focused on other things, such as what you have to do later that day or week, or certain issues you’re worrying about. 

But next time you’re out for a walk try to take the opportunity to really *notice* the world around you — the sights, the sounds, the smells, and the way your breathing changes as you pick up pace?

This is mindful walking. It means practising mindfulness — where you pay close attention to the present moment — while you walk. And doing this has many benefits. 

A mindful walk can help to:

- improve your mental wellbeing — by helping you enjoy life more and allowing you to learn more about yourself 
- reduce [stress and anxiety](/stress-relief/mindfulness) — exercise alone can help reduce stress and anxiety, but studies show that mindfulness can also help you manage them better
- improve focus and concentration — some studies suggest being mindful can teach you how to ignore unwanted distractions and instead focus on 1 sight, sound or sensation

Young woman walking with a coffee under the trees in the daylight

When was the last time you really noticed the world around you? Find out what a mindful walk involves and how it can benefit your mental wellbeing. 

Try to focus more often on your body and how it responds to being in different environments, such as when walking. You may pay attention to the air brushing past your body, the sounds created by your feet hitting the ground or how your hands feel as you walk. This can all help you to live in the present moment, which can improve your mental wellbeing. 


Noticing everyday things can improve mental wellbeing

Jon Kabat-Zinn, founder of the Mindfulness-Based Stress Reduction programme

3 benefits of a mindful walk

Sleeping well and waking up refreshed isn’t always that easy — especially if you have many thoughts or worries going through your mind. 

But getting the recommended 7 to 9 hours of sleep each night is important for your general wellbeing. This is because it helps to:

- reduce stress - by helping your body relax
- improve your mental wellbeing - by reducing your risk of developing conditions like depression and anxiety in the long term
- boost your immune system
- improve memory, learning and concentration
- maintain a healthy weight - by reducing your likelihood of snacking or eating more food due to a lack of energy
- boost heart health - by improving the regulation of your blood pressure and blood sugar levels

Sleep quality is just as important as quantity, so consider how you feel when you wake up in the morning and during the day. Do you feel energised and able to focus on what you’re doing? Or do you feel tired and irritable?

If you feel tired and irritable, it may be [time to take action](/insomnia/insomnia-tips). 

See our our tips below on how to build a sleep routine that sticks. 

Person in bed with an alarm clock in the foreground

Sleep is essential for good health and wellbeing. Find out why, and how to get more sleep if you're feeling deprived of it. 

E. Joseph Cossman, author

Get up at the same time every day, also on weekends. This helps your body’s sleep-wake cycle find its rhythm, which can improve the quality of your sleep. 

Wake and get up at the same time

If you’re changing your sleep schedule, make changes slowly as this gives your body time to readjust. This may also help you build new sleep habits into your routine.

Make changes slowly

Consider when you tend to wake up, then work out when you need to fall asleep. You may need to wind down a little earlier than usual to get to sleep on time.

Allow time to get enough sleep

Catching up on sleep during the day may seem like a good idea, but napping can upset your sleep routine, making it harder to fall asleep at bedtime. 

Avoid napping

Find a way to wind down before bed to help put you in the mood for sleep. It could be a bath, listening to gentle music or reading a book.  Set aside 30 minutes to an hour to do this.

Establish a ‘winding down’ routine

How to build a good sleep routine

Self-care Week: Why sleep matters and how to get enough of it

Work and family commitments don’t always leave space in your life for exercise, as they can leave you lacking the time, drive or energy. 

At the start of this week, we asked: *Do you find time to fit exercise into your day or week?*

If you’re answer was no, or sometimes, it may help to be reminded of the many health benefits of staying active. For example, exercise can:

- ease anxiety and reduce your risk of mental health conditions like depression
- improve your sleep, which can help boost your mood and focus during the day
- help you maintain a healthy weight and prevent weight gain
- lower your risk of multiple conditions, such as heart disease, stroke, diabetes and some cancers

This all means that staying active can help you live a longer, healthier life.

Doing just 20 to 25 minutes of moderate-intensity exercise (like brisk walking) a day can help you stay healthy. But if you spend a lot of time sitting at a desk, you may want to do more.

Check out our tips below on how to work more activity into your daily routine - and the types of exercise you can do to reap the most benefits. 

And why not [try our quiz](/keeping-fit/how-fit-are-you) to find out just how fit you are at the moment. 

 Woman exercising while staying at home (credit - petersphotography)

Finding it hard to find time to exercise? Here's why it matters — and how to fit it into a busy routine. 

Unknown

Set your alarm 5 minutes before you need to hit the shower to power walk on the spot, or do back stretches or yoga - whatever you choose. This can help boost your energy for the day. 


Wake up to a short workout

If you’re going to work or doing the school run, skip the bus, car or train (if possible) and cycle, walk or ride a scooter instead. Any activity counts. 

Go places on foot 

Don’t use your work breaks to sit in the same seat. Head out for a walk if you can, or follow a short online fitness class before lunch.

Break for exercise

Try skipping with a rope or running on the spot in short, 10-minute bursts if you don’t have time for a longer workout. 

Short on time? Try a fast, intense workout 

If you’re waiting to meet someone or waiting in line on a call, get up and move around. Do some squats, lunges, jumps or stretches. 

Walk while you wait

How to fit exercise into a busy routine

Self-Care Week: How to work exercise into your busy life

When life gets busy, it can be easy to forget to take time out to relax. But taking breaks is crucial to your overall health and wellbeing as they give you a chance to clear your mind and focus on yourself.

At the start of the week, we asked: *Do you take proper breaks from work during the day, and if so, how many?* 

Think about your answer and whether the breaks you take leave you feeling refreshed.

Taking regular breaks can prevent the build-up of stress, which can lead to burnout and a feeling of emotional, physical and mental exhaustion. This, in turn, can affect your performance. 

And when you do take a break, it’s important to take a proper one. This means actually relaxing rather than filling your time with other tasks like laundry or cleaning. A proper break should involve an activity you enjoy doing and that helps you unwind. 

Here are some ways to make the most of your breaks: 

__1. Keep it short__
A break doesn’t need to take up a lot of time. Taking a few minutes out of your routine will help you feel calmer. Try reading a book or magazine to take your mind off any stressful task.

__2. Get active__
You don’t need to be sitting down to feel relaxed. Go for a walk or practice yoga or pilates to help clear your mind.

__3.Don’t skip lunch__
Changes to your eating habits, such as skipping lunch, is a sign you need to take a break. Set aside time to eat a [balanced meal](/healthy-diet/eight-tips-for-healthy-eating). If you're at home, why not try cooking a new recipe?

__4. Tap into your creative side__
Focusing your mind on a creative project can help you feel more calm. Try drawing, baking, knitting or dancing. Remember, it’s about enjoying yourself and not the finished product.  

__5. Get out in nature__
Spending time in the countryside, your local park or garden can have a positive impact on your mental wellbeing. Focus your attention on your surroundings, the animals, trees and plants that you see. 

__6. Switch off__
If you're spending most of your working day at a computer or using technology, try switching off, even for a short period of time. Set aside time in your day where you don’t check your phone and do some of the ideas listed above instead.

Overhead Shot Looking Down On Woman At Home Lying On Reading Book And Drinking Coffee

When life gets busy it can be easy to forget to take time out to relax. But taking breaks is crucial to maintain your health and wellbeing.

Dalai Lama, spiritual leader

Sit comfortably, relax your shoulders and place your hand on your tummy to feel your breath move in and out.

Get comfortable

Breathe in through your nose and out through your mouth slowly.

Take deep breaths

Start by counting up to 4 and build up. Work with what feels comfortable. 

Count as you breathe in and out

How to breathe to help you relax

Self-care Week: Are you taking proper breaks in your day? 

When life gets busy, it’s easy to neglect your own health and wellbeing. But taking care of yourself is important — and eating well is one of the best ways to do it. 

In yesterday’s Daily Drop-In we asked: *What did you have for breakfast this morning and how much water did you drink?* Your answer reveals a lot about how much you prioritise this part of your daily routine. 

[Eating a balanced breakfast](/losing-weight/healthy-breakfasts) each morning is important to:

- give you energy 
- control your blood sugar levels 
- give you vitamins and minerals you need 
- reduce your risk of gaining weight
- improve your focus and concentrate at work

And there are many combinations of food that can help you meet this need, depending on what you like to eat. A balanced breakfast could include:

- wholegrain bread — for fibre and energy
- eggs or nuts — for protein
- fruit and vegetables — for fibre, vitamins and minerals
- lower-fat dairy or dairy alternatives, such as plain yoghurt or soy milk — for protein, calcium and other vitamins

One way to include fruit and vegetables is in a smoothie or on wholegrain cereal.

The UK’s National Health Service also recommends drinking at least 6 to 8 glasses of water a day, so make sure you have a glass of water or other sugar-free drink with your breakfast.

If you don't already make time for breakfast in this way, why not start tomorrow? Then ask yourself if you feel better for having done so, or feel better prepared to face the day ahead?

Do the same the next day, and the next to see if it becomes a habit that sticks. 

Young woman having muesli for breakfast while sitting at a table

Taking care of yourself can mean different things, and taking the time to eat well is one of them, such as making sure to eat a balanced breakfast. Here's why.

 L.R. Knost, author

Cook up some porridge, hard-boiled eggs or a smoothie the night before. Then store in the fridge until morning.

Prepare your breakfasts in advance

Set out pots, pans, bowls and utensils the night before, so everything you need to make breakfast is out in the morning. This should speed things up. 


Prepare the kitchen

If you find it hard to prepare the breakfast you usually eat in advance, why not try eating new things you can prepare easily in advance. 


 Try eating new things

If you don’t always have time to wash and prepare fruit and vegetables in the morning, prepare them in advance and freeze them. You could also buy them frozen. 

Make use of the freezer 

How to fit breakfast into your daily routine

Self-care Week: Are you getting the best start to your day?

Self-care advice usually tells us to do certain things, such as eat well and get more sleep. But are you actually doing these things properly, and why do they matter?

It can be helpful to take time away from electronic devices like TVs, computers and phones to focus more on yourself, how you feel and your loved ones. If you find it hard to be without your phone for more than a few hours, try switching off updates and only using it at certain times. Also try not to use a computer or watch TV just before bed.
