Self-care in NCDs
Self-care is the ability of individuals, families and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a health-care provider. Self-care in non-communicable diseases (NCDs) is important for managing your condition and preventing complications. NCDs are diseases that are not transmissible directly from one person to another. They include diabetes, hypertension and mental health conditions.
Messages on Diabetes
- Eat healthy foods such as fruits, vegetables, whole grains (millet, sorghum, corn/maize, simsim, beans, groundnuts, fish, lean meat, skinless chicken and limited amounts of carbohydrates such as posho, sweet potatoes, matooke, cassava, yams. Reduce processed foods, alcohol, and unhealthy fats (butter). No sugary drinks.
- Exercise regularly at least 30 minutes of moderate-intensity exercise most days of the week for example digging, slashing, housework, dancing, walking/jogging.
- Take your medications as prescribed by the health worker. This is important for managing your blood sugar levels and preventing complications.
- Accept the condition, have hope, embrace positive living and identify buddies who will help you with the management process especially at home.
- Have your blood sugar levels monitored regularly. This will help you track how well your diabetes is being managed and make adjustments to your self-care plan as needed.
Messages on High Blood Pressure
- Eat healthy foods such as fruits, vegetables, whole grains (millet, sorghum, corn/maize, simsim, beans, groundnuts, fish, lean meat, skinless chicken and limited amounts of carbohydrates such as sweet potatoes, posho, matooke, cassava, yams. Reduce processed foods, alcohol, and unhealthy fats (butter). No sugary drinks.
- Exercise regularly for at least 30 minutes of moderate-intensity exercise most days of the week for example digging, slashing, housework, dancing, walking/jogging.
- Take your medications as prescribed by the health worker. This is important for managing your blood pressure and preventing complications.
- Maintain a healthy weight. If you are overweight or obese, losing even a small amount of weight can help lower your blood pressure.
- Reduce stress. Stress can raise blood pressure, so it is important to find healthy ways to manage it. This may include exercise, relaxation techniques (such as listening to music, yoga, meditation including prayers), nature walk or spending time with loved ones.
Messages on Mental Health
- Identify that you have a problem that needs help for example if you experience any of the following symptoms: lack of sleep, change in eating habits, change in dressing code, missing work, always feeling tired, poor performance at work, mood swings.
- Talk to someone you trust. This could be a friend, family member, therapist, or other healthcare provider. Talking about your feelings can help you get better and develop coping mechanisms.
- Get enough sleep. Most adults need around 7-8 hours of sleep per night. Maintain a regular sleeping time and reduce disturbances in your room such as bright light, phones, TV.
- Eat healthy nutritious foods that can give you the energy you need to cope with stress and manage your emotions.
- Exercising regularly helps you release substances in your body that can improve your mood.
- Connect with others. Spending time with loved ones can provide support and help you not feel lonely.
- Learn how to manage stress. There are many different ways to manage stress, such as exercise, relaxation techniques (listening to music, yoga, meditation including prayers), participate in your religious activities and community social groups.
- Avoid alcohol and drug use as a solution to your mental health problems.
- Avoid working long hours and engage in other social activities (work-life balance)
Self-Care Messages on Birth Planning and Spacing (Family Planning)
Family planning is all about giving individuals and couples the power to decide when and if they want to have children. It's a basic human right that plays a crucial role in improving the health and well-being of everyone involved – men, women, and children.
Self-care is about individuals, families, and communities taking charge of their health. It involves promoting health, preventing disease, and managing illness and disability, with or without the help of a healthcare provider. When it comes to family planning, self-care means being able to promote sexual health, prevent or space pregnancies, and achieve your family planning goals.
Here are some key points to keep in mind:
- Any sexual activity without a pregnancy prevention method could lead to pregnancy. Using family planning methods can help prevent unintended pregnancies.
- There are various methods to choose from, such as Pills, Condoms, Implants, Intrauterine Devices (IUDs), and more. It's important to explore your options and find what works best for you.
- If you experience any side effects or challenges with a family planning method, don't hesitate to reach out to a trained healthcare provider for support.
Now, let's talk about the benefits of family planning for different members of the family:
- For mothers:
- It allows ample time to rest and recover after childbirth.
- Enables mothers to engage in productive activities and empowers them in various aspects of life.
- Helps prevent unintended pregnancies and reduces risks associated with early or frequent pregnancies.
- For fathers:
- Reduces the burden of meeting the needs of a large family and promotes mental well-being.
- Allows fathers to invest more in fewer children, improving their quality of life.
- Opens up opportunities for business ventures and personal growth.
- For children:
- Increases the chances of survival and promotes better nutrition and physical growth.
- Strengthens the bond between mother and child, fostering a nurturing environment.
- For the community and country:
- Reduces the likelihood of juvenile delinquency and helps manage population growth effectively.
Remember, family planning is not just about individual well-being but also about creating healthier and happier families and communities.
If you have any questions or need guidance, don't hesitate to seek help from healthcare providers. Your reproductive health matters, and taking control of it can lead to a brighter future for everyone involved.
Self-care – Adolescents
Self-care is like having your own superpower to stay healthy and strong!
It's all about taking care of yourself, preventing sickness, and dealing with tough times, whether you're on your own or with help from a healthcare provider.
For teens and young people in Uganda, self-care is key for keeping your body, mind, and social life in top shape, no matter if you're a guy or a girl. Remember, self-care doesn't mean you're alone in this journey – your friends, family, community, and healthcare professionals are here to back you up and guide you towards making the best choices for your well-being and that of your loved ones.
Self-care is your secret weapon for handling stress, overcoming challenges, and bouncing back stronger. As you navigate the exciting but sometimes tricky waters of adolescence and young adulthood, self-care can be your anchor, helping you sail through academic pressures, social dilemmas, and relationship ups and downs with ease. And guess what? Parents, caregivers, teachers, and community members are your cheerleaders in this self-care adventure! They lead by example, offer support and encouragement, and teach you how to understand and manage your feelings in a healthy way.
So, embrace self-care as your personal hero's journey towards a happier, healthier you!
Try to remember, it's okay not to have it all together all the time. Feeling stressed, anxious, or sad is something we all go through. It's important to recognize your emotions and give yourself permission to feel them, even if they're tough. You're not alone in this – many young people in our communities are facing similar challenges.
There are caring individuals who want to support you, whether it's a friend, parent, teacher, or counselor. Taking care of your physical health is key. Eating nutritious foods, getting enough sleep, staying clean, and staying active through exercise can help you handle stress and tough emotions better. Don't forget to make time for activities that bring you joy and relaxation, like hanging out with friends, reading, listening to music, playing sports, or getting creative.
It's totally okay to say no to things that don't feel right to you or make you uncomfortable. Setting boundaries and prioritizing your own needs is important for your well-being. And remember, asking for help is a sign of strength, not weakness. If you're struggling with school, relationships, body changes, or any other challenges, reach out to a trusted adult or seek professional help. Avoiding drugs and substances is crucial for your physical and mental health.
Taking care of yourself is like having a superpower! Keep your body active with physical activities you enjoy, take care of your mental health by doing things you love, and don't be afraid to talk about your feelings with someone you trust.
Be kind to yourself, embrace your unique body image, and remember that your socioeconomic status doesn't define your worth.
Stay creative, discover your talents, and don't let setbacks define you.
Remember, you're not alone – reach out for help when you need it and spend time with loved ones to boost your mood. You've got this!
When faced with challenging situations, it's important to make informed decisions. Avoid seeking advice from negative influences and take the time to carefully consider your options.
Keep in mind, not all information on digital platforms is accurate, so be cautious about what you consume. It's crucial to prioritize your well-being and seek help from reliable sources if needed.
Additionally, caregivers should support adolescents in making choices that align with their interests and well-being. It's essential to create a supportive environment that encourages personal growth and development.
It's important to prioritize your mental well-being by taking breaks from social media. The constant exposure to social media can sometimes lead to feelings of overwhelm, anxiety, and depression. By stepping away from these platforms, you can give yourself the space to recharge and focus on activities that bring you joy and peace. Remember to listen to your emotions and take care of yourself.