The sun is out (sometimes)! Though this June and July have seen some temperature highs, and certainly some cloudy temperature lows… it’s important to take care of yourself in the sunny weather.
Today also marks International Self-Care Day! According to the World Health Organisation (WHO), self-care is “the ability of individuals, families and communities to promote health.” Healthiness comes in all shapes, forms, attitudes and behaviours – taking care of yourself is important any time of the year. That care could be through medication, exercise, or mentally stimulating and relaxing activities.
WHO advocates for self-care so that people play an active role in their health, especially as half the world (3.6 billion people) lack access to essential health services. That statistic is certainly sobering to those of us who have access to essential health support, and it can remind us why taking care of our bodies, food intake and mental health is so important.
In terms of health concerns, one issue some can overlook in the UK is the power of the sun. Things may seem dreary some days this summer, but the sun can cause damage even when you can’t feel it on your skin. Take a look at our recommendations for self-care tips below.
The importance of vitamin D
As detailed in our Spring blog, the sun has many benefits, and basking in it can be a key way to improve your mental and physical health this summer.
But it can be a risk to your health too. In the UK, too much exposure to UV radiation is the main cause of skin cancer, caused by too much ultraviolet (UV) radiation from the sun or sunbed use.
Two types of UV rays can cause damage to the DNA in our skin cells. UVB reaches the epidermis of our skin, causing sunburn, and UVA reaches deeper levels, the dermis, which can age the skin.
Many think that they risk a burn (or worse) only during sunny months, but sun rays can be strong enough to cause damage between mid-March and mid-October, even when it’s not sunny. Try to take precautions if you spend extended periods outside and exposed.
Cancer Research UK recommends using sunscreen with at least SPF30 if you’re out in the sun, and make sure you reapply it regularly. Especially if you’re in the water, where it can wash away more quickly – UV rays penetrate water, you know.
Introducing routines
Do you know how long it takes to build a habit? Classically, people think it’s 30 days, but different sources say from 18 days to 66, even to 254 days.
One research paper on the psychology of habit formation found that it takes around 10 weeks of daily repetition to build a habit. The paper gives some examples of “self-chosen health-promoting behaviours” such as taking a walk, or eating fruit.
Often people find this easier in the summer months, when you can soak up the weather (with SPF on) and even pick berries from the wilderness to eat (make sure you know what they are first). Routines can include lots of different activities though – going for a swim or practicing mindful meditation don’t have to be strictly daily habits but if you can include them in a daily routine it will serve your body and mind well.
Looking for some self-care inspiration?
We asked what different Magenta members do to unwind and what healthy habits they have built up, and we received quite the variety of results (some more jovial than others).
Yoga and meditation were especially popular, along with exploring the coastline:
“For me, self-care is mostly about stepping away from the ‘to do’ list and finding time to switch off. To that end, I tend to turn to yoga, swimming, and regular saunas – TLC for the soul. Cuddles with my daughter is up there, too, as is spending time with people who enrich my life somehow, even if that’s just making me smile or laugh. Laughter is the best medicine after all.” – Jo Sutherland, managing director
“I love a bit of yoga – both the energetic, blood-pumping type and also the slow, stretchy type. It helps both my mind and body relax. The yoga studio overlooks the sea in Brighton and there’s nothing better than standing in tree pose gazing at the horizon – whatever the weather.” – Cathy Hayward, founder
“I play football as often as my ageing body permits and try to set aside nights for cooking half-elaborate recipes.” – Simon Iatrou, senior consultant
“Living by the sea is such a blessing sometimes when I need to go on a walk, clear my mind or just enjoy a bit of the outdoors. We’re also lucky to have so much great ice cream and gelato here in Brighton so I’ll often be found stopping off at the local sites to try some of the delicious rotating flavours. Last week I had pistachio tiramisu and blueberry white chocolate – imagine that!” – Richard Huck, executive
“For me, it’s yoga and meditation. I also love going for walks along the seafront – a sunny seafront is best! I have realised that cooking and paddleboarding are very mindful for me too. My brain switches off completely.” – Sabrina Stubbs, senior consultant.
“Personally, I love any kind of mask – like a face mask or foot mask or hair mask. I know they won’t totally transform you, but they feel like a relaxing luxury at the end of the day. Candles help make it a spa-like experience too! In terms of habit-making, I think my book club has improved my mental stimulation – it means I have a new book to read and a group to talk about them with every month, broadening my horizons and helping me fall back in love with reading.” – Eve Dickie, executive
“I love starting the day with yoga and meditation. Then, at the end of the day, I like to unwind with an audiobook or journalling. I find having a good book-end to the day like this helps keep me grounded when life is ever-changing and full of surprises.” – Cerys Evans, executive.
Read our Spring blog to find more wellness tips, or contact us today about the services Magenta can offer to you.
