In our fast-paced world, it’s easy to choose convenience: fast food, skipping workouts, and generally neglecting our well-being. But embracing healthier habits can transform your life. Read on to discover how to start a holistic lifestyle that is as nourishing as it is enjoyable.
How to start a holistic lifestyle
A holistic lifestyle is a way of living that considers the whole person: body, mind, and spirit. It involves making positive choices and avoiding potentially harmful habits, while addressing the root causes of health issues–as opposed to just treating symptoms. Studies show the following 9 aspects of such a lifestyle can support your longevity and well-being.
1. Diet
The first pillar of a holistic lifestyle is diet–specifically, whole foods that are minimally processed. These foods are free from additives like sugars and preservatives, and typically encompass:
- Fruits
- Vegetables
- Nuts
- Whole grains, such as whole wheat or quinoa
- Meat (preferably organic and free from antibiotics and hormones)
- Fish (preferably wild-caught)
Adopting this kind of diet offers many benefits for your body and mind, including:
- Increased consumption of essential nutrients
- Balanced blood sugar
- Weight loss
- Better digestion and gut health
- Stronger immunity
- Lower risk of chronic conditions, such as heart disease
- Better mood and mental clarity
While it’s easy to find whole foods in the produce and meat sections, it can be more challenging in other areas of the grocery store. When shopping for packaged foods or snacks, check ingredient lists carefully. If you can’t pronounce or aren’t familiar with something, it’s likely an additive–so consider omitting it from your diet.Eating this way not only supports a holistic lifestyle, but has been shown to improve or even reverse certain health conditions, such as:
- Mood disorders like depression and anxiety
- Type 2 diabetes
- Autoimmune conditions such as Hashimoto’s thyroiditis
- Heart disease, especially when paired with other healthy habits
2. Exercise
Holistic living also includes regular exercise, which benefits physical, mental, and emotional health by:
- Supporting cardiovascular wellness, muscle strength, and metabolism
- Alleviating symptoms of chronic conditions such as arthritis
- Releasing endorphins that boost mood and reduce stress
- Improving and protecting cognitive function.
Aim for at least 30 minutes of exercise, such as brisk walking, five days a week, as well as two days of strength-training activities.
3. No smoking
There is no healthy amount of smoking–a habit that accounts for over 480,000 deaths each year. If you smoke, quitting is one of the best things you can do to protect your health and live a more holistic lifestyle.In the process, you’ll be:
- Reducing your risk of serious diseases like lung cancer, heart disease, and stroke
- Improving symptoms of anxiety, depression, and stress
- Strengthening your lung function and energy levels
- Improving your sleep quality
4. Limited alcohol
While some research suggests that small amounts of red wine can support healthy cholesterol levels and cardiovascular wellness, excess alcohol can be detrimental to your health. Some consequences include:
- Heightened risk of liver disease, type 2 diabetes, and certain cancers
- Increased risk of depression and anxiety
- Lower intake of essential nutrients
- Weight gain, as alcohol is packed with “empty” calories
So if you do drink, do so sparingly. Studies indicate an acceptable daily amount of alcohol is:
- One drink for women
- Two drinks for men
One drink typically constitutes:
- 4 ounces of wine
- 12 ounces of beer
- 1.5 ounces of liquor
5. Holistic medicine
One-third of American adults now incorporate some form of holistic medicine into their healthcare regimens. Some benefits of seeing a holistic medicine practitioner include:
- A whole-person approach, addressing mind, body, and spirit
- Preventive care through lifestyle interventions like diet, stress management, and exercise
- Integration of various modalities, including acupuncture and even some conventional medicine, depending on the practitioner and your needs
6. Mindfulness
Another essential component of holistic living is mindfulness. Whether in the form of prayer, yoga, or meditation, taking a few minutes daily to clear your mind and focus on the present is beneficial for:
- Reducing stress
- Lowering blood pressure
- Boosting immune function
- Cultivating more positive feelings
- Gaining new perspectives
7. Hydration
Staying hydrated is crucial for a holistic, healthy lifestyle. Even mild dehydration can lead to:
- Mood swings
- Headaches
- Stomach cramps
According to The U.S. National Academies of Sciences, Engineering, and Medicine, optimal hydration meets the following criteria:
- 11.5 cups (92 ounces) of fluid a day for women
- 15.5 cups (124 ounces) of fluid a day for men
However, these amounts include all fluids–not just water. A simpler guideline is to drink half your body weight in ounces of water daily (e.g., 75 ounces for a 150-pound person). Adjust the amount of water you drink depending on your:
- Level of physical activity
- Age
- Local weather (e.g., drinking extra fluids on hot, humid days)
7. Sleep
Getting plenty of rest is one of the most vital holistic wellness tips you can adopt. Sleep impacts many aspects of your health by:
- Allowing your cells to repair and regenerate
- Boosting immune function
- Clearing toxins from the brain, supporting memory, learning, and concentration
- Alleviating stress
- Reducing inflammation
- Improving mood
- Regulating hormones affecting appetite and metabolism
Aim for at least seven hours of sleep per night.
8. Connection with nature
Spending time in nature can be profoundly grounding. Research shows those who spend 120 minutes or more outdoors each week are more likely to report good health and well-being.Walking barefoot on grass or soil even provides physical health benefits. The practice, called earthing, allows for the transfer of free electrons from the earth’s surface into the body to:
- Reduce inflammation
- Neutralize free radicals
- Potentially lower blood pressure
Starting a holistic lifestyle may seem daunting–but it could be simpler than you think. By focusing on clean nutrition, staying active, and nurturing your mental and spiritual health through practices like mindfulness and connecting with nature, you’ll naturally empower yourself to live a more vital life.Try adding these holistic wellness tips to your routine, and know you’re taking a powerful step toward enjoying better health for the long haul.References:Towards a Holistic Approach to Healthy Diet: Evidence from Iranian Health Perception Study – PMC.Efficacy of Residential, Group-Based, Intensive Holistic Lifestyle Intervention Among Type-2 Diabetes PatientsImpact of Healthy Lifestyle Factors on Life Expectancies in the US Population | CirculationNutrition Benefits and Considerations for Whole Foods Plant-Based Eating Patterns – PMCThe Hidden Dangers of Fast and Processed Food – PMCImpact of a Whole-Foods, Plant-Based Nutrition Intervention on Patients Living with Chronic Disease in an Underserved Community – PMCA Whole Food Plant-Based Diet Is Effective for Weight Loss: The Evidence – PMCInfluence of Foods and Nutrition on the Gut Microbiome and Implications for Intestinal Health – PMCPotential Immunomodulatory Effects from Consumption of Nutrients in Whole Foods and Supplements on the Frequency and Course of Infection: Preliminary Results.Food label reading: Read before you eat – PMC.Trans fats—sources, health risks and alternative approach – A review – PMC.A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion.Food, Mood, and Brain Health: Implications for the Modern Clinician – PMCWhole food approach for type 2 diabetes preventionCase series: raw, whole, plant-based nutrition protocol rapidly reverses symptoms in three women with systemic lupus erythematosus and Sjögren’s syndrome – PMCPlant Based Diet and Its Effect on Cardiovascular Disease – PMCEffects of a Paleolithic Diet on Cardiovascular Disease Risk Factors: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsReal-Life Benefits of Exercise and Physical Activity | National Institute on AgingHealth benefits of physical activity: the evidence – PMCRole of Physical Activity on Mental Health and Well-Being: A Review – PMC.Maintaining a Healthy Weight | National Institute on AgingUsing a holistic health approach to achieve weight-loss maintenance: results from the Spirited Life intervention – PMCNutrition Strategies Promoting Healthy Aging: From Improvement of Cardiovascular and Brain Health to Prevention of Age-Associated DiseasesPhysiology, Body Mass Index – StatPearls – NCBI BookshelfA Systematic Review of the Effects of Smoking on the Cardiovascular System and General Health – PMCShort-Term Benefits of Smoking Cessation Improve Respiratory Function and Metabolism in Smokers – PMCThe Effect of Alcohol on Cardiovascular Risk Factors: Is There New Information? – PMCKey Findings on Alcohol Consumption and a Variety of Health Outcomes From the Nurses’ Health Study – PMCAssociation between Moderate Alcohol Consumption and Subjective Quality of Life in Spanish Young Adults – PMCAlcohol, Drinking Pattern, and Chronic Disease – PMCTrading between healthy food, alcohol and physical activity behaviours – PMCAccording to a New Government Survey, 38 Percent of Adults and 12 Percent of Children Use Complementary and Alternative Medicine.Effective Factors in Providing Holistic Care: A Qualitative Study – PMCEffects of Mindfulness on Psychological Health: A Review of Empirical Studies – PMCMindfulness meditation and the immune system: a systematic review of randomized controlled trials – PMCMeditation and Its Mental and Physical Health Benefits in 2023 – PMCEffects of Dehydration and Rehydration on Cognitive Performance and Mood among Male College Students in Cangzhou, China: A Self-Controlled TrialExtent and Health Consequences of Chronic Sleep Loss and Sleep DisordersPhysiology of Sleep – StatPearls – NCBI BookshelfSeven to Eight Hours of Sleep a Night Is Associated with a Lower Prevalence of the Metabolic Syndrome and Reduced Overall Cardiometabolic Risk in Adults – PMCWhat is the impact of nature on human health? A scoping review of the literature – PMCSpending at least 120 minutes a week in nature is associated with good health and wellbeing | Scientific ReportsLevels of Nature and Stress Response – PMC.The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases – PMC
