What is Holistic Health?
Holistic health is a term we hear often in the wellness world. The idea is that our bodies are integrated systems that are impacted by several different factors, including diet and nutrition, relationships, career/work, emotions, physical movement, living environment, spirituality, sense of community, and life purpose. From a holistic perspective, challenges we experience in across dimensions of our health are always interconnected. Holistic practitioners work to identify the root cause of a health challenge and how different aspects of health are impacting one another. We consider the “whole person” and all of their experiences rather than addressing specific symptoms independently.
As a practical example, let’s say you have a goal to lose 15 pounds. In working with a health coach, you realize that your junk food cravings are preventing you from losing weight. Going deeper, you may discover that your cravings for junk food stem from stress, which relates to your demanding work schedule. In this case, we would take a holistic approach to weight loss by finding ways to manage daily stress and achieve better work-life balance in order to reduce cravings. We’d also find healthy substitutes for your cravings so that you can make confident dietary choices that allow you to feel your best without feeling deprived. In this way, the holistic health approach helps us to better understand how different lifestyle factors impact our health in ways that might surprise us.
My health coaching approach is anchored on eight pillars of holistic health. I use these pillars as a guide for exploring the health of my clients by identifying where they may be out of balance, placing too much or not enough emphasis on any of these areas. Learn more about each of these eight pillars below, including tips for how you can start thinking more holistically about your health and wellness.
8 PILLARS OF HOLISTIC HEALTH:
1 FOOD
Food directly impacts how our bodies feel and function. Go for fresh, whole foods including vegetables and fruits, grass-fed and pastured animal protein and wild seafood, nuts and seeds, legumes, whole grains, and healthy fats like extra-virgin olive oil, cold-pressed avocado and coconut oils. Incorporate a wide variety of these foods into your diet and prioritize eating organic and non-GMO whenever possible to limit your exposure to harmful pesticides. Ditch processed foods that have long shelf lives and confusing ingredients, fast food, and excess sugar. Pay attention to what foods make you feel your best (and worst) in the hours and days after you eat them. Tuning into your body and how it responds to food is an important first step in any health journey!
2 HYDRATION
You may be surprised to see hydration called out as health pillar, but it really is THAT important! Our bodies are about 65% water on average, so hydration is an important key to feeling our best. Dehydration can lead to dry skin, constipation, headaches, and cognitive impairment, not to mention longer term health challenges like kidney damage. Aim to drink about half of your body weight in ounces of water daily, and keep in mind that you may need more based on activity level, heat exposure, and illness. An easy way to tell if you’re hydrated is to check the color of your urine. If it runs clear or light yellow, you’re hydrated. If it’s a darker shade of yellow, drink more water. To make hitting your daily water goal easier, I recommend buying a reusable bottle that holds at least 24oz. Add some sliced lemons, limes, or other fruit or try an electrolyte powder like Ultima for some added flavor!
3 SLEEP
Sleep plays a vital role in health, including regulating the immune system, hormones, and memory, among other functions. Aim to get at least 6 but ideally 8 hours of uninterrupted sleep every night. To help your body and mind wind down for sleep, try turning off all technology one hour before bed. You can also practice deep breathing or gentle yoga to settle the mind, read a book, or do any other activity that creates a sense of calm for you. Never underestimate the power of rest to improve your health!
4 MOVEMENT
Movement is an important factor in holistic health, and movement practices can and should look different for everyone based on interest, ability, and unique needs. Studies show that exercise leads to longer life expectancy, reduces stress, and improves sleep. Move your body in some way every day – go for a walk, practice yoga, take a HIIT class, or play sports. Experiment with different movement practices and workout frequencies to find what works for you, and make time for it in your daily and weekly schedules.
5 RELATIONSHIPS
Relationships with family, friends, and communities have a huge impact on our health and happiness, and making positive connections is just as important as avoiding negative ones. This is an important area in holistic health because our relationships can impact us on many different levels - they can ease or increase our stress, enable or inhibit work-life balance, support or make it more challenging to maintain a healthy diet. Do your relationships provide the love, support, and social opportunities you need to live your best life? If not, what do you need in order to get there?
6 WORK
Our work can have a major impact on our health, but it’s often challenging to find balance here. Many people find themselves stuck in jobs that don’t align with their interests, don’t provide the financial stability they need, or place them in toxic, stressful environments. How do you think work impacts your health? Try exploring your work-life boundaries, how you manage your time while working, and how you relate to your coworkers. Sometimes even small changes can have a big impact on our experience at work and our sense of work-life balance.
7 ENVIRONMENT
The environments we live, work, and play in matter for our health. This includes our home and work spaces, and also our time spent in nature which is a proven stress-reducer. How do your home and work spaces make you feel? How often do you get out into nature? Small changes to home and work spaces like adding more plants, organizing that bookshelf, or dusting more regularly can improve your sense of calm, focus, and well-being. Try making more time to get out for a walk in the park or a hike in the woods, and see what changes you notice in yourself.
8 PURPOSE
Studies show that having a sense of purpose improves health outcomes, but everyone defines "purpose" differently. Connecting with people, having a creative outlet, practicing mindfulness, or adopting a pet are just some possible ways to improve this area of holistic health. Explore what gives you a sense of purpose and make more space for it in your life.
If you’d like to explore how a holistic health coaching approach can help you, book a free Health Discovery Session to start a conversation with me!
Together, we’ll get clear on your health goals, find sustainable approaches you can use to achieve them, and set you up with a personal health strategy that empowers you to own your well-being. Let’s define what healthy means for you!
Be well,
Lindsay