Self-Care

• • Build a stronger body with the easy-to-live-with tips for better nutrition, physical activity, and sleep.
• • Enjoy a sharper, calmer mind with evidence-based ways to enhance your attitude, fortify your resilience, and recharge when you feel “stuck.”
• • Relish a satisfying spirit with tips to boost your energy, cultivate quality relationships and discover and live out your life’s purpose.

The pillars of self-care

Self-care is based on lifestyle medicine—an evidencebased approach to disease prevention and treatment that focuses on adopting healthy habits. It doesn’t replace traditional medicine, but it is a powerful complement
to it.

Americans are far less healthy than they could be. Six out of every 10 live with at least one chronic disease, according to the CDC. Four in 10 people have two or more conditions. Chronic conditions like heart disease, cancer, stroke, and diabetes exact a heavy toll on our collective health and productivity. These diseases are responsible for seven out of every 10 deaths in the United States, and they cost us nearly $4 trillion a year in health care and lost productivity.

The irony is that these diseases are largely preventable. In 2018, researchers from Harvard’s T.H. Chan School of Public Health analyzed data from the CDC and two long-term population studies—the Nurses’ Health Study and the Health Professionals Follow-up Study. They found that people who practiced five specific lifestyle habits dramatically reduced their risks of heart disease and cancer, compared with those who did none of these things. The healthy participants

• • ate a diet high in fruits and vegetables, whole grains, and unsaturated fatty acids, and low in red and processed meats, sugary drinks, trans fats, and sodium
• • did not smoke
• • got at least three-and-a-half hours of moderate-tovigorous physical activity each week
• • drank only moderate amounts of alcohol (no more than one drink per day for women, and two drinks or less per day for men)
• • maintained a healthy body mass index (BMI) in the range of 18.5 to 24.9.

• The need for self-care
• How to use this program
• Nutrition
  • What is the right way to eat?
  • Can a better diet make you happier?
  • Changing your relationship with food
  • Obstacles to healthy eating—and how to overcome them
• Physical activity
  • Get moving!
  • Staying motivated
  • Obstacles to exercise—and how to overcome them
• Sleep
  • Why you need sleep
  • Why you are not sleeping
  • Obstacles to healthy sleep — and how to overcome them
• Attitude
  • How to change your mindset
  • The power of self-compassion
  • Obstacles to a positive attitude —and how to overcome them
• Resilience
  • Good stress, bad stress
  • Boosting resilience
  • Stress management techniques
  • Obstacles to resilience—and how to overcome them
• Time-out
  • What is a time-out?
  • Obstacles to taking time-outs—and how to overcome them
• Energy
  • Where do you get energy?
  • Energy drainers
  • Getting into flow states
  • Obstacles to energy—and how to overcome them
• Social connections
  • Nourishing body and soul
  • Cultivating high-quality connections
  • Obstacles to making connections—and how to overcome them
• Purpose
  • The benefits of a purposeful life
  • Giving back
  • Practicing random acts of kindness
  • Obstacles to finding purpose—and how to overcome them
• Taking stock
• Resources

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