Self Care - Joy

Self-care is “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a health care provider,” as defined by the World Health Organization. In other words, self care involves taking steps on your own to maintain your mental, emotional, and physical health.

Self-care is crucial in health management for people who are HIV-positive.

HIV Is a Chronic Condition
Improvements in HIV treatment have changed the way the disease is managed. HIV is now seen as a chronic illness (rather than a terminal one) since the development of ART medication. People on ART live longer, which means they may also develop other chronic conditions. Studies have found the three leading non-HIV-related causes of death in people with HIV were substance abuse, cardiovascular disease, and cancer. Knowing this, health care experts recommend more holistic care that addresses all aspects of a person’s physical and mental health — not just managing their HIV. This includes focusing on preventing chronic illnesses, as well as considering the emotional and social issues that may arise as a result of living with HIV.

Viral Suppression
Viral suppression occurs when a person’s viral load, or the amount of HIV in their blood, is brought to a level that’s undetectable in blood tests. The aim of HIV treatment is to reach and maintain an undetectable viral load. This is important in the long-term care for HIV. Self-care and self-management are key to viral suppression. Almost all of people who take their HIV medication daily as prescribed, achieve an undetectable viral load within six months. Because of this, sticking to your treatment regimen plays a crucial role in managing HIV.

Some tips on self care on HIV management?

After diagnosis, the first step in managing HIV is starting antiretroviral therapy. Antiretroviral therapy works by preventing HIV from making copies of itself, ultimately reducing a person’s viral load. But even when you achieve an undetectable viral load, HIV is still present in your body in a dormant (inactive) state.

Then, sticking to your treatment regimen and taking all your medications as directed is equally important. Doing so will ensure you get all possible benefits from them. If a person with HIV interrupts their ART plan by missing doses, taking a break from therapy, or stopping treatment, the virus reemerges and starts multiplying. This causes the viral load to return to a detectable level and start to damage your body again. By taking every dose of your medication as directed, you prevent the reemergence of HIV in your body, you help keep your viral load at an undetectable status and you reduce the possibility of transmitting HIV to sexual partners. This approach is sometimes referred to as “Undetectable = Untransmittable (U=U).”

Experts recommended starting ART right away. If you have questions about how to take your medications, follow up with your doctor.

Self-Monitor
Another part of self-care in HIV treatment is self-monitoring. This means informing your doctor of any changes you notice in your overall health and well-being. Having open conversations with your health care providers is part of managing HIV.

Besides the mental and emotional effects, a common side effect of ART is weight gain. Self-monitor, be aware of what concerns you, keep track of your weight and alert your doctor of any changes. Your viral load should be measured when you are first diagnosed with HIV, then regularly afterwards (experts say at least once per year, but generally two to four times a year). Alert your doctor of any other symptoms you experience. If you do start to experience symptoms, your viral load should be measured more frequently than usual.

Eat a Healthy, Balanced Diet
Being diagnosed with HIV does not necessarily mean you have to make immediate or drastic changes to your diet. It may, however, mean you need to be more considerate of what you eat, aware of maintaining a healthy weight and generally, keeping a healthy immune system.

A balanced diet includes many whole, fresh foods: fresh fruit and vegetables, low-fat dairy products, lean proteins and carbohydrates. If you aren’t sure about the right foods to support a healthy lifestyle, ask your doctor or a nutritional specialist for recommendations. It’s important to consult a health care professional before starting a new diet plan to ensure that what you are adding or taking away will benefit you.

Get Regular Physical Activity
Exercise has physical and mental health benefits; it can boost your mood, reduce stress, sharpen focus, improve sleep quality and is an important part of HIV self-care. People living with HIV do not require any special type of exercise, though physical activities, such as resistance training, can help prevent the loss of muscle mass and strength which occurs in some people living with HIV. Consult a doctor or physical therapist before starting a new exercise routine to ensure it’s right for you.

Maintain Your Dental Health
Have you experienced dental problems connected with HIV? If so, you’re not alone. Oral health issues like dry mouth, gum disease, tooth decay, and tooth loss are not uncommon for people living with HIV. Practicing proper dental hygiene and keeping an eye out for any changes in your oral health is an important part of self-care. This includes making regular appointments with your dentist and following their instructions on keeping your teeth and gums healthy. If you notice any changes in your teeth or mouth, be sure to let your dentist know.

Taking Care of Your Mental, Emotional Well-Being and Social Health
Have you considered practicing meditation and/or yoga, meditation or going on mental health apps? You can do these for free on Youtube and download free apps for at-your-fingertips support. Self-care doesn’t just involve keeping your body healthy. Caring for your mental and emotional well-being is a crucial part of self-care with HIV.

Mental and Emotional Well-Being
Living with a chronic health condition like HIV can be emotionally challenging. Receiving a diagnosis of HIV can still be highly emotional. You’ll need time to process your diagnosis and adjust to life with HIV.

People living with HIV have an increased risk for developing anxiety and mood disorders. More specifically, people who are HIV-positive are two times more likely to develop depression than those who are HIV-negative. Starting ART can also have emotional effects. While some feel relieved that they are taking steps to keep themselves healthy, others feel overwhelmed. Additionally, certain ART medications may cause symptoms of sleep disturbances, anxiety, and depression. They could exacerbate existing mental health issues, as can HIV itself, which means addressing mental and emotional issues is a part of self-care while living with HIV. Part of this involves finding the right resources to provide you with support (Youtube, support groups, family/friends) and self-advocating and alerting your doctor to any changes in moods or behaviours.

Social Health
To this today, the stigma associated with HIV makes it challenging for people to be social after diagnosis. While HIV no longer means social isolation, people living with HIV still feel the effects of stigma and discrimination. Whether you’re newly diagnosed or have been living with HIV for years, part of social self-care will include dissolving old relationships that no longer serve you and creating and tending to social relationships where you feel loved and valued. Reaching out and maintaining relationships with friends and family members for emotional support can be an integral part of self-care.

Joy’s note: Self care is very important, love yourself, treat yourself well, and enjoy life.

Source: Max Mugambi via https://www.myhivteam.com/resources/the-importance-of-self-care-with-hiv