What Effective Self-Care Really Looks Like: Exploring the 7 Pillars

When you hear about self-care, do you think of candles, face masks, or nights off from digital overload? These moments can feel restorative, but effective self-care goes much further. It involves structured, science-informed habits that support long-term health.

International Self-Care Day, observed every year on 24 July, was established to raise awareness of how self-care contributes to better health outcomes, both at the individual and population level. At the centre of this initiative is a model developed by the International Self-Care Foundation (ISF): the Seven Pillars of Self-Care . These pillars are recognised globally by healthcare systems, practitioners, and researchers alike, offering a comprehensive framework for preventive health.

In this article, we explore each of the seven pillars through a mix of reflection and practical action, supported by evidence and biological context. Use it as a personal check-in, an opportunity to recognise what’s working well and where small adjustments might lead to meaningful improvements.

Reflection: Do I feel informed about my health and confident navigating it?

Health literacy involves understanding how the body works, interpreting health information, and making decisions based on that knowledge. It’s foundational to all other forms of self-care.

Insight: According to the WHO, higher health literacy is associated with better management of chronic conditions and reduced health inequalities.

Try this: Pick one area of your health you’d like to better understand, whether it’s blood pressure, insulin sensitivity, or your circadian rhythm, and spend 10 minutes engaging with a reliable source this week. 

Reflection: Do I take regular moments to acknowledge my emotional and mental state?

Mental wellbeing includes self-awareness, emotional regulation, and the capacity to respond, rather than react, to stressors. It’s strongly tied to nervous system health.

Insight: Research shows that emotional regulation practices, such as mindfulness or paced breathing, can improve heart rate variability (HRV), a marker of autonomic nervous system balance.

Try this: Once a day, pause for one minute. Observe how you feel, without fixing or judging. Small moments like this support neurological resilience over time.

Reflection: Does the way I eat support metabolic balance, cognitive clarity, and energy stability?

Nutritional self-care works best when it's focused on nourishment and balance. Food provides the building blocks for hormone synthesis, neurotransmitter activity, immune signalling, and cellular repair.

Insight: Diets high in fibre , polyphenols , and essential fats have been widely linked in scientific research to reduced systemic inflammation and enhanced function of the gut-brain axis, a crucial communication network between the gastrointestinal system and the central nervous system.

Try this: Choose one meal this week to improve. Add a protein source (like eggs, lentils, or nuts), include more plants (such as berries, leafy greens, or herbs), or swap something processed for a wholefood alternative (like oats instead of cereal).

Reflection: Are there any behaviours that quietly chip away at my health?

This pillar invites awareness of the small, repeated choices that contribute to internal imbalance over time. These could involve alcohol, nicotine, overexposure to screens, or high levels of stimulation with limited recovery.

Insight: Research shows that even a modest reduction in alcohol consumption can lead to quick and measurable improvements in key areas of health within just a few weeks. These benefits have been observed across several critical health markers, including liver function , cardiovascular health , and sleep quality.

Try this: Choose one gentle shift that makes room for something more supportive. Herbal tea alternatives, shorter screen time, or a planned pause in your day all create space for recalibration.

Reflection: Are my hygiene practices supporting immune function and barrier integrity?

Basic hygiene practices such as oral care, hand washing, and skin cleansing help reduce exposure to harmful microbes, protect the body’s physical barriers (like the skin and mucosal surfaces), and prevent unnecessary activation of the immune system.

Insight: Poor oral hygiene has been linked to systemic inflammation and increased risk of cardiovascular and metabolic disease.

Try this: Revisit one hygiene habit. Whether it's brushing technique, flossing frequency, or skincare, small changes in consistency can support systemic health.

Reflection: Do I use supplements or tools safely, effectively, and with purpose?

ISF describes this pillar as the use of self‑care “tools” in a way that empowers informed, independent management of everyday health and minor ailments. These tools include:

• Non-prescription and preventative products (e.g. vitamins, supplements, sleep aids)
• Devices and diagnostics for home use (e.g. blood pressure monitors)
• Wellness services (e.g. nutrition planning, exercise classes)

Insight: Using unsafe or ineffective products inappropriately can undermine health goals, so it’s vital to choose tools that are high‑quality, evidence‑based, and suited to your needs.

Try this: Review your current self-care tools, whether they’re supplements, wellness devices, or services. Ask yourself:

• 1. Are they safe and reputable?
• 2. Do they address an identified need?
• 3. Are you using them correctly and consistently?

If anything feels unclear or outdated, check in with a trusted practitioner or pharmacist. 

Self-care isn’t always visible. It’s found in the quiet choices that support how we function—physically, mentally, and emotionally. The Seven Pillars give us a structured way to reflect and adapt, without becoming overwhelmed or overcommitted.

This International Self-Care Day, explore one area where you might build more support into your routine. Real change begins with small, consistent action, and self-care, when practised well, is one of the most effective forms of prevention we have.