Self-care is essential for maintaining overall health and balance in life. As a naturopathic doctor and acupuncturist, part of my work involves helping clients identify the stressors in their lives and find sustainable ways to alleviate them. Often, the greatest impact on health comes from integrating supportive practices or removing harmful ones.
Self-care is often framed in terms of adding things to our lives that promote well-being—like massage, acupuncture, reflexology, herbs, supplements, or exercise—but it’s equally important to consider what needs to be removed or reduced. Sometimes, the most powerful form of self-care isn’t about doing more but about making space—whether emotionally, physically, or mentally—by letting go of things that drain us.
Toxic relationships, job stress, and harmful environmental factors can all have a cumulative, negative impact on our health and happiness. Whether it’s distancing yourself from people who aren’t supportive, setting boundaries with work, or making changes to your living space, removing negativity can create room for the positive changes you’re looking for.
I’ve worked with clients who are following a comprehensive health plan: they avoid food sensitivities, eat home-cooked meals, take supplements, use a sauna, and have a devoted spiritual practice. Yet, despite all these efforts, they remain unwell because they’re in a stressful, unhealthy relationship that causes them significant daily stress. While the supportive self-care practices are helpful, tackling the root cause of that chronic relationship stress would have the biggest impact on their health—and would be the best form of self-care for them.
Naturopathic medicine focuses on treating the whole person, addressing both physical and mental health, rather than just managing symptoms. In this blog post, I’d like to share a few self-care practices that I personally enjoy and have incorporated into my life. While this is by no means an exhaustive list, it offers some ideas for supporting both your body and mind.
Eating a Whole Foods Diet and Cooking at Home
At first glance, this may not seem like traditional self-care, but proper nutrition is foundational for well-being. Spending time and money on a diet that is primarily whole foods can lead to long-term health benefits. Take, for example, the Mediterranean diet, which is rich in whole foods like fruits, vegetables, fish, and healthy fats. This diet supports heart health, brain function, and mental well-being while reducing inflammation and promoting weight management. Adopting this diet is a powerful form of self-care, as it nourishes both body and mind, helps prevent disease, and fosters a healthy relationship with food for long-term vitality (Estruch et al., 2013).
I was born in Ukraine, and my roots are in both Russia and Ukraine. My ancestors went through difficult times, including extreme starvation, so food was always taken very seriously in our family. I was raised to never waste food, to always finish my plate, and to appreciate every meal. We learned how to garden, take care of small livestock (we had chickens, ducks, goats, and sheep), and almost always cooked at home. Growing up, we had four chest freezers full of meat and fruit, and a cellar where we stored root vegetables, garlic, and jars of things we prepared ourselves—like tomato juice, pickles, peaches, and homemade jam. This gave me a deep appreciation for eating seasonally and using the grocery stores just for the essentials.
Even though my parents and grandparents experienced food shortages and poverty, they always made sure to spend extra on quality produce. My 92-year-old grandma often says, “Spend a little more but choose the best cut of meat,” which really shows how much she values good, nourishing food. To her, it’s a form of self-care—and I’ve taken that to heart. After a tough day, cooking a homemade meal from scratch with my husband is a mental reset for me. Plus, we get to enjoy a delicious meal together at the end.
Movement and Nature
Exercise is essential for both physical and mental health. I love taking walks or hikes, especially after meals. Regular physical activity releases endorphins—natural mood boosters. A study published in Frontiers in Psychology demonstrated how exercise helps reduce symptoms of depression and anxiety (Rebar et al., 2015).
Even if I don’t have time to walk, just sitting outside in nature helps me unwind. Research shows that nature exposure can lower blood pressure, reduce stress, and improve mood. For instance, a study in Environmental Health and Preventive Medicine found that forest bathing (Shinrin-yoku) lowers stress hormones and improves health (Park et al., 2010). A study in Frontiers looking at salivary cortisol (stress hormone) and time outside found that spending at least 20 minutes outside helped reduce stress (Hunter et al., 2019).
It’s astounding to think that children in the U.S., on average, spend only 4 to 7 minutes per day in unstructured outdoor play, yet they spend 5 to 8 hours in front of a screen. Inmates at maximum-security prisons, by contrast, are guaranteed at least two hours of outdoor time daily. This stark statistical comparison motivated me to prioritize spending more time outdoors on a daily basis, and it’s become a simple and enjoyable self-care practice.
Epsom Salt Baths and Journaling
My go-to restorative practices are red light therapy, Epsom salt baths, sauna sessions, and journaling before bed. Red light therapy (RLT) uses low-wavelength red or near-infrared light to promote healing, reduce inflammation, and improve skin health. RLT stimulates cellular energy (ATP) and enhances tissue repair.
Epsom salt baths are another favorite. Magnesium, absorbed through the skin, helps relax muscles, ease soreness, and reduce stress. Sauna use, like red light therapy, promotes relaxation, detoxification, and improved circulation. Together, these therapies help me unwind and feel more restored.
I used to journal daily as a child and into college, but now I only journal occasionally as needed. Writing not only clears my mind but also helps me process emotions. Sometimes, my journaling takes the form of prayer, where I write my thoughts and requests down as a form of reflection and spiritual connection.
In Conclusion
Self-care is about more than just relaxation; it’s about creating a lifestyle that nurtures your mind, body, and spirit. Whether it's improving your diet, increasing physical movement, or prioritizing rest and stress reduction, science supports the power of holistic care. By starting small and incorporating practices that work for you, you can make profound improvements to your health and happiness over time.
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Author: Dr. Yelena Okhotin ND, LAc
References:
Estruch, R., Ros, E., Salas-Salvadó, J., et al. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. The New England Journal of Medicine, 368(14), 1279-1290. https://doi.org/10.1056/NEJMoa1200303
Hunter, M. R., et al. (2019). Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers in Psychology.
Park, B. J., et al. (2010). Physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): Evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine, 15(1), 18-26.
Rebar, A. L., et al. (2015). How effective are physical activity interventions for improving mental health in sedentary individuals? A systematic review. Journal of Clinical Psychology, 71(4), 1-19.
Disclaimer:
This information is generalized and intended for educational purposes only. Due to potential individual contraindications, please see your primary care provider before implementing any strategies in these posts.