July 24th is International Self-Care Day, a date that serves as both a reminder and an invitation. It’s a reminder that caring for ourselves isn’t selfish — it’s essential. And it’s an invitation to pause, reflect, and ask: what am I doing to nourish my body, mind, and spirit?

For most of my professional life, I’ve focused on Inclusive Wellness through the lens of skin and cellular health. And I’ve learned — from years of treating patients and from my own personal journey — that true wellness encompasses more than the absence of disease. For me, true wellness is an all-encompassing sense of joy at being alive. It reflects a healthy body, meaningful relationships, and a positive mental outlook. How do we get there?

Begin by taking care of the most important person in your life: you

Many people think of self-care as something indulgent — a spa day, a fancy meal, or an extra hour of sleep. And while those things have their place, self-care is far more fundamental. It’s about the daily decisions we make to support our overall well-being.

You can’t pour from an empty cup

We live in a society that celebrates hustle, achievement, and constant productivity. But without caring for ourselves first, we run the risk of burnout, illness, and disconnection. We go through the motions, instead of being fully present. We can’t give anything “our all” because our “all” has already been spent.

You’ve probably heard the phrase, “You can’t pour from an empty cup.” I see that truth play out in my patients, colleagues, and even in myself. Self-care replenishes that cup. It allows us to show up fully — for ourselves, for our families, for our communities, and for the world.

The four pillars of Modern Wellness

My own prescription for self-care encompasses what I call the Four Pillars of Modern Wellness. They are:

Eating your water. This is short-hand for a diet that emphasizes moisture-laden fresh fruits and vegetables. It’s important because I believe that cellular water loss is the common factor underlying all theories of aging.

When I first began researching how hydration impacts cellular health, I discovered that our cells become less efficient at holding water as we age. As our cells desiccate, they can no longer function properly. But hydrating them is not just about drinking more water — it’s about strengthening the cellular membranes so water stays where we need it most: inside the cells. That’s a metaphor for self-care too — it’s not just about doing “more,” but doing the right things to keep ourselves vibrant and resilient.

Moving your body. Human beings are designed to move. A sedentary lifestyle has been estimated to do as much harm to longevity as smoking. And exercise confers many benefits right here and now: it relieves stress, lubricates joints, builds muscle (which contains more water than fat), increases stamina, improves cardiorespiratory health, and can also build relationships (when done with partners, friends, or teammates), be a form of creative expression (think dance, diving, gymnastics), and generate joy. So, whatever your sport or passion, move your body!

Being kind to your mind. The mind/body connection is real, so taking care of your mind is essential to caring for your health. Because our minds are heavily stressed in this rapid-fire, information-overloaded world, being kind to your mind includes any practice that calms your central nervous system, cultivates gratitude, and increases self-confidence and agency. These can include meditation, prayer, devotional reading, journaling, time in nature, and perhaps most important of all, positive self-talk.

As I discussed in this blog post, many of us subject ourselves to a near-constant stream of criticism, doubt, worry, or fear. This negative internal monologue is extremely debilitating. In fact, it’s one of the worst and most insidious forms of Cultural Stress. Breaking this habit of self-criticism is one of the goals of my Insights (download 11 of them for free here), which are intended to elicit positive feelings in readers. The statements aren’t earth-shaking; just life-changing! Like: “Be thrilled with who you are.” “Forgive yourself.” And “Be imperfect; live longer.”

Simple as these statements are, their benefits can be profound. That’s because positive self-talk generates positive emotions. And positive emotions reduce stress and result in profound effects on overall wellbeing and physical health.

Last, but not least, nurturing your skin. Your skin is your largest organ, your highly sensitive interface with the world around you. It is also your organ of touch, and human touch isn’t just comforting — it’s healing. Research shows that positive touch can lower blood pressure, reduce stress hormones, and boost immunity. Whether it’s a hug from a loved one, a massage or facial, or even gentle self-massage, incorporating touch into your daily routine can have rejuvenating effects on your health.

My own self-care rituals

For me, self-care begins each morning by checking my “Better Every Day” app for the daily affirmation. The ones I especially like I add to my “Favorites” and then they come up for me more often. Then I join Loralee for a colorful, water-rich breakfast, such as my turkey scramble or this superfood smoothie. I meet with my trainer for a work-out five days a week, and afterwards enjoy a healthy lunch.  (Try any of these recipes, which are especially great in the summer.) In the afternoon, I engage in creative pursuits like painting with the new hires at Murad. I also spend as much time as possible with friends and family members, including my grandkids. I treat myself to a massage every week and a facial every other week. (Of course, I care for my skin daily with Murad products, but there’s nothing as relaxing and skin-rejuvenating as a salon facial!) Another important part of my self-care is saying no to things that drain my energy — and yes to those that nourish my soul.

Self-care is personal. What works for me might not work for you — and that’s okay. The key is to find practices that bring you back to a place of balance and vitality.

An invitation to you

On this International Self-Care Day, I encourage you to commit — not just today, but every day — to your own well-being. Start small. Drink a glass of water. Step outside for a breath of fresh air. Reflect on what brings you joy, and make space for it.

Because when you care for yourself, you’re not just improving your life — you’re creating a ripple effect that benefits everyone around you.

That’s #ModernWellness!