Dear Editor,

We have an unmatched tendency to sideline our physical and mental health in the name of productivity and staying in others’ good graces. Burning the midnight oil long after working hours, scrambling to meet tight report deadlines on minimal sleep, and juggling multiple responsibilities without rest have become so routine we barely recognise the toll they take on us.

It’s all too easy to become sequestered in demanding tasks, both personally and professionally. But in the pursuit of goals and performance, we often lose sight of ourselves. Our bodies try to warn us — first with whispers, then with screams — showing signs of fatigue and strain. Still, we brush them off, telling ourselves we’ll recover soon. But the truth is denial doesn’t heal, and silence isn’t recovery.

July 25 marks International Self-Care Day, an annual reminder of the importance of prioritising our well-being. Self-care is the intentional act of giving your body the rest it needs and your mind the peace it deserves. In a world that constantly demands more, allowing yourself space to breathe is an act of self-love. It would be remiss — and I dare say — egregious, to allow our bodies to run itself down to the point at which self-care becomes a luxury and the hospital bills become an unpleasant expenditure for the family. As we observe this important day, here are a few practical but powerful ways to reclaim your health and restore balance:

There’s timeless wisdom in the saying, “You are what you eat.” According to the World Health Organization (WHO), a balanced diet can significantly reduce the risk of malnutrition and non-communicable diseases (NCDs). Our bodies rely on four key nutrients — carbohydrates, fats, proteins, and water — to operate efficiently. With water making up nearly 70 per cent of our body, these nutrients must be replenished consistently in a stable, homeostatic environment.

Moderation is crucial. Overeating or relying on unhealthy food choices does far more harm than good. Sadly, Jamaica continues to grapple with rising cases of hypertension and diabetes across all age groups. A 2022 Pan American Health Organization (PAHO) report revealed that one in three Jamaicans has hypertension, while one in eight lives with diabetes.

To mitigate this, the WHO recommends at least 400 grams of fruits and vegetables daily, with fats making up less than 30 per cent of total caloric intake (preferably from sources like fish, avocado, and nuts), and limiting salt to under 5 grams per day. Additionally, while ground provisions like cassava and dasheen are local staples, they are rapidly digestible starches that can spike blood sugar levels. Consuming them in excess can increase the risk of type 2 diabetes — once again, moderation is key.

The more sedentary our lives become, the more our health suffers. A lack of movement has been directly linked to a rise in comorbidities. Inactivity doesn’t just slow us down, it breaks us down.

Achieving the glamour of a healthy lifestyle through exercise is admittedly hard for a lot of individuals. The fatigue and the sheer effort can be enough to discourage many before they even begin. What’s often overlooked, though, is that this discomfort is part of the process. As we exercise, our muscles experience micro-damage, or small tears. Over time the body incrementally adapts to those tears, making the muscles stronger and more resilient each time.

Furthermore getting adequate exercise leads to a picturesque figure, improves recovery from diseases, and better energy utilisation. Just 150 minutes a week of moderate-intensity physical activity — by dancing or doing yard work — can reduce the incidence of heart disease, stroke, hypertension, and lower low density lipoprotein (LDL) cholesterol levels, according to the Centers for Disease Control and Prevention (CDC). The progress may be slow, but with tenacious consistency, it is well worth the effort.

Sleep is the body’s most effective healing mechanism, especially for the brain. A solid seven to nine hours of rest each night supports heart health, boosts immunity, and even helps with weight regulation, according to research from the University of California.

Skimping on sleep, however, slows recovery, impairs memory, and raises cortisol levels, which can trigger inflammation. Unfortunately, our modern habits often sabotage our sleep cycles. Late-night scrolling, binge-watching, and constant exposure to screens interfere with our circadian rhythm. The National Sleep Foundation reports that 89 per cent of adults and 75 per cent of children have at least one electronic device in their bedroom. One small but powerful habit? Put away electronics an hour before bed.

To live full, meaningful lives, we must prioritise our mental and physical well-being. Make time for family. Share meals, laugh loudly, unplug often. And above all, don’t underestimate the healing power of prayer. In stillness, in faith, in reflection, we find peace, strength, and the clarity to move forward.

As the old Jamaican proverb wisely says, “If yuh cyaah help yuhself, nobody cyaah help yuh.” Don’t wait for the warning signs to become emergencies. Let’s prioritise wellness now, before it’s too late.

Dujean Edwards

Lecturer

dujeanedwards@gmail.com