Self Care Forum Blog Archives - Self-Care Forum

Autumn – Time to Think about Vitamin D

Libby Whittaker — Mon, 19 Oct 2026 16:03:34 +0000

Blog by Professor Mary Hickson, Self-Care Forum Trustee

The nights are drawing in and the sun is sitting lower in the sky. At this time of year, sunlight in the UK is no longer strong enough to trigger vitamin D production in our skin. That means autumn is the ideal time to start taking a daily vitamin D supplement as a simple self-care action.

Vitamin D is Vital for our Health

Vitamin D is vital for healthy bones and teeth, good muscle function, and a strong immune system. Research shows that vitamin D levels naturally fall during the winter months and recover during spring and summer. While this seasonal pattern does not appear to cause problems for most people, maintaining adequate vitamin D levels may be more important for long-term health than previously recognised. This is why the UK Government recommends that adults consider taking a daily supplement containing 10 micrograms (µg), or 400 international units (IU), of vitamin D between October and March.

If you don’t get enough vitamin D it can lead to bone pain, muscle weakness, increased risk of falls and eventually leads to osteomalacia in adults and rickets in children. Some groups are at greater risk of vitamin D deficiency. These include people who spend very little time outdoors, such as those who are housebound, living in care homes, working night shifts, or spending most of the day indoors. Risk is also higher in people with darker skin tones, those who cover most of their skin outdoors, adults aged over 65 years, pregnant or breastfeeding women, people living with obesity, and those who have experienced multiple fractures. These groups should consider taking a vitamin D supplement throughout the year.

Foods rich in Vitamin D are not Enough

Vitamin D is unusual because it is one of the few nutrients that can be difficult to obtain in sufficient amounts from food alone. A few foods contain it and then only small amounts; these include oily fish (like salmon, mackerel, sardines or trout), egg yolks, and fortified foods (some dairy products have vitamin D added, also margarine and breakfast cereals are commonly fortified). Although these foods contribute to vitamin D intake, they rarely provide enough on their own to meet requirements during winter. This is why a supplement is recommended for us all during the winter, when no one in this country (UK and other northern European countries) can make enough vitamin D in their skin.

Self-Care Doesn’t have to be Complicated

Taking a vitamin D supplement is an example of an easy self-care action for most people. It is low cost, can be easily built into a daily routine (taking with breakfast or another meal), and takes only seconds to do each day. If stopping and starting in the spring and autumn interrupts a routine action, it doesn’t matter if you decide to take it all year. It is totally safe at the recommended dose; the only disadvantage is the small additional cost of continuing supplementation during the summer months.

Self-care does not always have to involve major lifestyle changes or complicated routines. Sometimes small, evidence-based actions can make a meaningful contribution to health. Taking vitamin D is one such action, helping to support healthy bones, muscles and immune function.

Choosing a vitamin D supplement can feel confusing given the wide range of products available. Look for one providing 10 micrograms (400IU) daily. Products labelled “Ultra”, “High Strength” or “Maximum Strength” are usually unnecessary for routine supplementation. More is not always better, especially when talking about vitamin supplements. You can take too much, so always follow label instructions and avoid taking excess doses. You should check any other supplements you are taking to see if they contain vitamin D too. Many multivitamins and cod liver oil include it, making a separate supplement unnecessary. Some people with a diagnosed deficiency or certain medical conditions may need higher doses but only under the guidance of a health care professional. Follow individualised advice from your healthcare provider.

Vitamin D2 and D3

Another source of confusion is the difference between vitamin D2 and vitamin D3. Most supplements contain vitamin D3, which may be slightly more effective at raising vitamin D levels. However, vitamin D2 is a suitable alternative for people following a vegan diet and can still help maintain adequate vitamin D status when taken regularly.

Myths around Vitamin D

There are many myths around nutrition and vitamin D is no exception. You might think

“I eat healthily so I don’t need a supplement.” – Even a healthy balanced diet may not provide enough vitamin D, it is also about exposure of skin to sunlight.
“I sit by a sunny window.” – Vitamin D production requires direct sunlight on the skin outdoors. The wavelengths needed are filtered out by glass.
“I feel well so my level must be fine.” – Vitamin D deficiency often develops gradually and may not cause obvious symptoms.

As autumn approaches and daylight hours shorten, taking a daily 10 microgram (400 IU) vitamin D supplement is one of the simplest and most effective self-care actions adults can take. Starting now can help maintain healthy vitamin D levels throughout the months when the UK sun is unable to provide enough

Self-Care Forum’s self-care fact sheets are perfect resources to help empower people to understand when and how to take care of their self-treatable conditions.

For the Self-Care Aware Fact Sheet for Vitamin D click here >

Information Sources

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The Power of Public Health Campaigns

Libby Whittaker — Mon, 21 Sep 2026 14:03:07 +0000

By Libby Whittaker, Self-Care Forum Manager

Public health campaigns have shaped the UK for nearly two centuries. Their power lies in their ability to change behaviour, shift culture and drive policy – a formula proven from Victorian sanitation reforms to modern NHS messaging.

Early Public Health Campaigns

Local and national authorities have issued public health advice as early as the medieval period, especially during epidemics such as plague. But one of the first recognisable public health campaigns emerged in the mid-1800s, led by activists in the “Health of Towns Association.” Through public meetings, lectures and publications they raised awareness of the health consequences of unsanitary conditions in Victorian Britain. Their efforts contributed directly to the Public Health Act of 1848 after which public health messaging became more structured. Local authorities began issuing regular advice focused on sanitation, infections disease control and vaccination.

Evolution of Public Health Campaigns

Since then, public health campaigns have evolved from simple warnings to more sophisticated behavioural change programmes shaped by our growing understanding of how to reach people effectively.

Campaigns such as the 1986 “AIDS: Don’t die of Ignorance” set the template for modern public health communications. The “5 A Day” campaign in 2002 influenced school food standards, supermarket labelling and public discourse around healthy eating. The 2007 “Smokefree” campaign supported smoke-free legislation and contributed to long-term declines in smoking prevalence.

More recently, COVID-19 represented the largest public health mobilisation in UK history. Multi-channel messaging across TV, radio, digital platforms and community networks it used behavioural insights to achieve one of the fastest mass vaccination rollouts globally. It demonstrated the power of consistent, repeated messaging.

Recipe for success

Across history, the recipe for a successful public health campaign has remained remarkably stable: deliver clear scientific messages through compelling media, build strategic alliances, shift cultural norms, seize political opportunity, define a clear problem and repeat simple actions consistently across trusted messengers.

Consistency matters. The Self-Care Forum’s recent joint research with Imperial College London’s SCARU (the Living Self-Care Survey Study) found that respondents did not remember NHS guidance on important public health information such as exercise recommendations or alcohol limits. This applies not only to the public but also to health professionals.

A drip feed of messages is essential to ensure they are noticed, remembered and acted upon.

National Self-Care Week (16 – 22 November)

National Self‑Care Week provides the perfect opportunity to raise awareness of self‑care and support people’s health literacy. Everyone working in health and public health can get involved as part of their aim to help people help themselves. It doesn’t have to be complicated — simple actions such as putting up posters, sharing social media posts, drafting blogs, or organising a coffee morning or walking event can make a meaningful difference.

Messages must be easy, timely, relevant and socially normal

But there is an important distinction, awareness is not the same as action. People can know what they should do and still not do it. Successful campaigns therefore need to think beyond the message itself, making the desired behaviour easy, timely, relevant and socially normal.

Baring this in mind, Self‑Care Week and other organised awareness‑raising events have the potential to be incredibly impactful especially when multiple organisations and individuals push the same self‑care message.

The Self‑Care Forum hopes that many health and public health organisations and individuals will take up the mantle for National Self‑Care Week and help shape behavioural change.

Tips for targeted self-care campaigns

Keep messages simple and active “Got a sore throat? Use the Self-Care Forum’s fact sheets for trusted health information.”
Use trusted local messengers Practice nurses, community pharmacists, link workers, and public health teams carry credibility.
Ensure messages are reassuring, not dismissive “Self-care is safe for most common conditions.” “Here’s where to go for help.”
Partner across sectors to increase local impact Community pharmacies and surgeries, schools and community centres, local authorities and local businesses.
Give people tools and resources Self-Care Forum fact sheets, daily tips, videos, books, and symptom timelines.
The real measure of a campaign is not how many people saw it, but what they subsequently did.

When health and public health professionals work together – across GP practices, pharmacies, councils, schools, and community organisations – campaigns become movements. They help people feel confident, capable, and informed. They turn knowledge into action. And they make self‑care not just an individual choice, but a shared social norm.

Conclusion

As we look ahead, the question is not whether public health campaigns work, history shows they do. The challenge is ensuring we design them with the behavioural intelligence, partnership working, and cultural awareness needed to meet today’s pressures. When we do, campaigns like Self‑Care Week can become powerful catalysts for healthier communities, stronger systems, and a more resilient public.

For more information about National Self-Care Week click here >

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The Value of Nature for Self-Care

Libby Whittaker — Tue, 24 Feb 2026 11:39:09 +0000

Blog by Self-Care Forum Trustee, Professor Michelle Howarth

Self‑care encompasses the actions people take to maintain or improve their health, prevent illness, and manage existing conditions, often independently or with minimal professional support. The World Health Organization defines it as “the ability of individuals, families and communities to promote health, prevent disease, maintain health, and cope with illness – with or without support from a health or care worker.” At the SCF, we understand self‑care as the choices and behaviours individuals undertake for themselves, on behalf of others, and in partnership with others, to safeguard and enhance their health and wellbeing. The power of self-care is amazing and helps us to improve our mental health.

Good mental health is central to self‑care, underpinning essential behaviours such as emotional regulation, stress management, and sustaining healthy routines. This is where nature plays a particularly powerful role. It is well established that spending time outdoors, whether through a walk, a view across a field, or a more structured wellbeing activity helps restore balance and supports psychological wellbeing. Simply ‘getting outdoors’ can help us Move More and can boost your mood.

So, a good dose of “Vitamin N” (nature) can heighten our awareness, anchor us in the present moment, and reduce feelings of loneliness. Being in nature has been shown to lower anxiety, lift mood, and ease symptoms of depression. Moreover, February is ‘Health Month’ and, yes, you guessed it, nature can help improve heart rate , which is important for good heart health. Importantly It can also sharpen concentration, counter mental fatigue, and build resilience strengthening the very foundations of effective self‑care.

So, what’s not to love about nature? As spring arrives and daffodils unfurl alongside delicate snowdrops, take a moment even in the rain to step outside or simply look out of the window. Enjoy your daily dose of nature and all the amazing benefits it brings.

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Loneliness as harmful as smoking 15 cigarettes a day

Libby Whittaker — Wed, 22 Jan 2020 11:16:53 +0000

The Royal College of Nursing (RCN) has issued advice on how to support people that might be suffering from loneliness.

It reports that the affects of loneliness and isolation on our physical health and mental wellbeing can be as harmful as obesity or smoking 15 cigarettes a day. As a result, lonely individuals are at higher risk of the onset of disability putting them at greater risk of cognitive decline.

Tackling loneliness, it says, is an important way of improving people’s overall health and wellbeing and this can be done in a range of ways such as supporting people to improve their existing relationships, working on their attitudes, expectations and skills around relationships, as well as providing new opportunities for social connection.

More advice on how to help people with loneliness is available on the RCN website.

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