Posted on : November 19, 2023 by Clinic One on Men's Health
Self-care is often associated with a lovely hot bubble bath, a serene walk in nature with healing music, or a soothing meditation session. It’s also important to note that enjoying a nourishing meal can also be a wonderful form of self-care. Unfortunately, there seems to be a misconception that self-care is predominantly embraced by women and not by men.
Self-care is often associated with women; however, it is important for men to adopt this practice and prioritize their health. It is crucial to understand that self-care has no gender differences, and everyone can indulge in activities to promote their well-being and health prioritization as per necessity.
In the past, men have frequently faced enormous pressure from cultural expectations to be powerful, stoic, and independent, which is somewhat prevalent today. As men put their work and responsibility before their health, it may cause them to overlook their own well-being.
Neglecting one’s own needs and a lack of care can lead to major problems in physical, emotional, and mental health. Men often struggle to find a balance between their personal well-being and the work of daily life as the modern world continues to inflict hectic schedules, extreme strain, and ever-increasing expectations.
So, to help men become more resilient, empathetic, and present in all areas of their lives, it is critical to eliminate the idea that self-care is a sign of weakness or indulgence. Instead, it is an act of strength and self-respect.
Tips for self-care among men
According to the Department of Health and Human Services, men should set a goal and aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week and strength training exercises for all major muscle groups at least twice a week. Aerobic activity includes swimming, running, cycling, skipping ropes, etc. It helps in better body awareness, agility, and hand-foot coordination and builds muscle strength. Strength training exercises include using weight machines, heavy bags, and lifting.
Regular exercise is crucial for self-care of men, as it not only improves physical health but also releases endorphins (responsible for increasing the feeling of well-being and pain relief), reduces stress and improves your mood. It also improves cardiovascular health, maintains a healthy weight, and reduces the risk of chronic disease. Hence, regular exercise is a good way of self-care among men.
Balanced and good nutrition is the backbone of human survival, health, and development. Well-nourished people are able to develop and grow more, live a healthy life, and combat disease and illness.
Maintaining a proper balanced diet is a pivotal part of self-care and promotes overall health and well-being among men. A balanced diet also ensures that the body receives essential nutrients, vitamins, and minerals for optimal functioning of the body.
Essential tips for nutrition:
- Eat lean meats, fish, poultry, eggs, beans, and nuts for protein.
- Eat fruits, vegetables, whole grains, and low-fat dairy products.
- Limit your intake of foods and beverages with added sugars and excessive salts.
- Drink plenty of fluids and water to stay hydrated.
- Limit consumption of packaged and processed foods.
- Incorporate healthy fats in your diet like avocado, ghee etc. as an energy source.
Apart from the demands and hectic schedules of the modern era, getting enough restful sleep often takes a backseat in men’s self-care routines. For many men, sleeping is a term for wasting time, especially in the daytime.
In reality, sleeping is a vital component of every man’s self-care regime. It is a time when your body is actively recharging itself and enables you to freely think and perform better. It also helps in physical, mental, and emotional health restoration.
Remember: getting enough sleep and rest is not a luxury; it is an important investment in your overall health and quality of life.
Enhance your skincare:
In general, skincare is often considered a self-care practice for women. It is also true that skin care is traditionally associated with women. However, times are changing, and more men are recognizing the significance of skin care as a daily routine.
Skin is the largest organ of the human body, and it needs to be cared for. Healthy skin is an essential aspect of men’s self-care and contributes to confidence, well-being, and overall health. Thus, men should consider moisturizer, sun protection, cleansing and normal face wash to remove dirt and keep their skin healthy.
As a result, skin care helps in:
- Boosting self-confidence because “when you look good, you feel good’’.
- Prevent premature skin aging.
- Protection from UV rays and pollution.
- Minimize lines, wrinkles and age spots allowing men to age gracefully.
Focus on hygiene:
Personal hygiene is a cornerstone of self-care that is essential for men. It is a vital self-care practice that has numerous advantages for men. Correspondingly, men can enhance their physical well-being and self-confidence and develop a positive image by adopting cleanliness and personal hygiene.
Personal hygiene is a daily reminder of self-care that includes all aspects of life, from the basic techniques to the most profound techniques. Therefore, men can improve their quality of life with increased vigor, confidence, and a profound sense of self-respect by adopting personal hygiene as an essential aspect of their self-care path.
It is the mental discipline of quieting the mind and achieving a state of awareness, inner calm, and deep relaxation. Through meditation, humans understand their inner clarity and get peace of mind, which is difficult in a day-to-day hectic life.
In today’s world, which often glorifies hustle and fast-paced living, meditation is one of the least things one can think about. People often misunderstand meditation as a synonym to Yogis and Sadhus but it holds ample amount of benefits to everyone, especially to men such as:
- Creates a mental space, hence allowing men to face challenges in a calm and composed manner.
- Lowers the signs of depression.
- Reduced stress and anxiety levels.
- Boosted feeling of well-being.
- Improve focus and awareness levels.
Limit screen time:
According to health experts, screen time should be limited to 2-4 hours for adults and 1-2 hours for children. In today’s digital age, mobile phones and screen-based gadgets have been an integral part of our lives offering connectivity, sources of information and entertainment.
According to various research studies, screen time is directly associated with worse mental health problems, increased behavior problems, decreased academic performance, and sleep deprivation. Limiting screen time is a great way of practicing self-care among men that can freshen up the mind, body and spirit contributing to the needs and demands of modern life.
By reducing digital exposure and screen time, men can enhance their mental clarity, awareness and their productivity and make a path toward holistic well-being. Some of the practical tips you can follow to limit your screen time:
- Set a daily and weekly goal to reduce screen time by comparing every day or week’s screen time.
- Adjust your phone notification settings to receive only important notification alerts, which will reduce the time to check your phone constantly with unnecessary notifications.
- Apply the 20-20-20 rule, which means that after every 20 minutes of screen time, take a 20-second break and then try to focus on objects 20 feet away from you. It helps to reduce eye strain.
- Try to choose face-to-face communication rather than video calls if possible.
Practice emotional intelligence:
Most people describe emotional intelligence (EI) as the ability to perceive, use, understand, manage, and handle emotions. Emotional intelligence includes self-awareness, self-regulation, social awareness, and conflict management skills.
Emotional intelligence (EI) is a profound form of self-care that fosters resilience, empathy, and personal growth. Thus, practicing emotional intelligence has several benefits, such as:
- Pressure handling and stress management.
- Enhance healthy relationships.
- Helps with self-awareness and self-expression.
- Improve decision-making.
- Improve mental health.
Gratitude is the quality of being thankful; the willingness to express gratitude for and return kindness. Recognizing and appreciating the good things in life, whether they are significant victories or little daily pleasures, is the practice of gratitude. It entails appreciating the gifts, occasions, and connections that support a sense of fulfillment and joy.
A powerful self-care routine that may shift attitudes, promote emotional well-being, and amp up positive energy in men’s lives is practicing thankfulness. Men may develop a greater appreciation for life’s benefits, take care of their mental and emotional health, and start a positive cycle that extends to their relationships and general well-being by incorporating thankfulness into their daily routines.
Self-care assumes a complex shape that transcends conventional conventions and embraces overall well-being in the search for a satisfying and balanced existence. As we’ve discussed above, self-care for men includes tending to their emotional, mental, and spiritual needs as well as their physical health.
Every aspect of self-care, from beauty regimens that increase self-assurance and meditation practices that foster inner calm to screen time restrictions for mental clarity and participating in creative activities that kindle enthusiasm, adds to a peaceful and empowered life.
Adopting these self-care rituals isn’t a sign of weakness but rather of strength—the strength to put one’s health first, the power to defy social conventions, and the strength to design a life filled with meaning, joy, and fulfillment.
Key Points to Remember:
- Self-care is important to men as much as it is to women.
- Regular exercise is a great way to practice self-care for men.
- Choose your food wisely.
- Have sufficient sleep to recharge your mind and body.
- Add skincare to your daily routine.
- Practice meditation for mental clarity.
- Limit your screen time to enhance your productivity.
- Practice gratitude.
References: https://www.mindjournals.com/blogs/read/essential-guide-to-self-care-for-men?currency=USD https://blog.bonsecours.com/healthy/men-self-care-tips/ https://www.themanual.com/fitness/self-care-for-men-guide/
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