What is a holistic approach to health?
Holistic health focuses on the person as a “whole”, rather than managing or treating isolated symptoms. This method of treatment addresses how the entire person is affected through the mind, body, and spirit. Because the systems in our body are interconnected, a weakness in one area can be reflected in other parts of the body, preventing overall wellness. Identifying the root-cause of a health concern can treat an issue at its source, which can result in the reduction or even elimination of symptoms. Holistic health approaches often require an individual to take an active role in their health journey. When individuals fully participate in lifestyle modifications, they experience a deeper sense of investment, which leads to improved rates of long-term success. Ultimately, the goal is to achieve optimal long-term health outcomes, which may involve the use of both conventional and alternative methods. Each person is unique and requires a personalized individual approach; there is no one-size-fits-all when it comes to holistic health.
Our Main Squeeze
The heart is our most vital organ and is also a muscle. Like any other muscle, the heart must be well-maintained to function at its best. The heart pumps blood, which carries oxygen and nutrients throughout our bodies while removing waste products like carbon dioxide. Keeping the heart healthy is essential because the heart is responsible for maintaining the body’s overall functioning. So how do we keep our hearts healthy? It is widely understood that a lifestyle that includes a balanced diet, physical activity, and stress management can promote overall wellness. While this is true, it can be tricky to figure out the best approach.
The foods we eat
A key principle of holistic health is prevention.This means that we should emphasize a diet that prevents illness rather than its symptoms. A diet that is made up of whole foods such as vegetables, fruits, whole grains, nuts, and legumes are the best way to do so. These foods are rich in fiber, antioxidants, and omega-3 fatty acids, which are known to reduce the risk of heart disease. Some examples of whole grains include brown rice, quinoa, and oats. These grains provide soluble fiber, which helps regulate cholesterol. Foods that are rich in omega-3 include foods like salmon, mackerel, sardines, flaxseeds, chia seeds, and walnuts. Omega3’s are essential for heart health because of their effect on blood vessels, blood pressure, and blood lipid levels. Antioxidants help to reduce inflammation and oxidative stress in the body. They can be found in foods like berries, leafy greens, nuts and seeds, and dark chocolate. Remember that variety is key to getting a wide range of benefits. Most importantly, processed foods should be kept to a minimum to limit added sugars and excess sodium.
Movement
Focusing on dietary intake is an effective approach to holistic health, but it is only one aspect. Physical activity is equally important for heart health. Being active can help maintain a healthy weight, strengthen the heart, and regulate blood chemistry. A combination of aerobic exercise and resistance training has been shown to strengthen the heart. Aerobic exercise typically burns more calories and helps with circulation, which lowers blood pressure and resting heart rate. Resistance training on the other hand helps with body composition, focusing on lean muscle and reducing fat around the heart. Aerobic exercise includes any activities that increase the heart rate for an extended period. Examples include walking, cycling, and swimming. Resistance exercises are activities that use force to build muscle strength, including activities such as calisthenics (body weight exercises), weight lifting, or resistance bands. Physical activity does not always need to be formal, as movement of any kind is beneficial to heart health.
Simple activities like taking a walk, gardening, and dancing are all considered forms of movement. Typically, the recommended amount of movement for adults is about 2.5 hours per week of physical activity that gets the heart pumping. If physical movements are vigorous, only about 75 minutes per week may be sufficient. Ideally these activities would be spaced out throughout the week. Remember, keep the goals for incorporating movement realistic. Overexertion can cause injury, or burnout, which is undesirable. The ideal approach is to create routines that can be readily worked into your daily life.
Stress Management
Chronic stress triggers the release of hormones that can cause an increase in blood pressure and heart rate. These increases can lead to inflammation and increase the risk of heart disease and cardiac events. Therefore, it is important to manage stress to avoid these negative occurrences. Stress management can be done in a variety of ways. As mentioned, physical activity improves heart health but can also be a strategy for stress regulation. Mindfulness exercises such as yoga, meditation, and deep breathing help lower cortisol, which is a stress hormone. Other things that impact stress levels include sleep patterns, social networks, and time management. Regularly getting 7-9 hours of sleep each night, having a good support system, and avoiding overcommitment to tasks are all methods that can help with stress management.
Conclusion
The main goal of the holistic approach is overall well-being, which is achieved by balancing physical, mental, and spiritual health. Preventing illness by taking an active role and embracing a comprehensive lifestyle is the most effective method. When facing health issues, identifying the underlying cause can potentially help resolve symptoms and allow the body to heal itself. Holistic methods recognize that each individual is unique and requires a unique approach to achieving health goals. Typically, the way to maintain a healthy heart includes a combination of nutrient-rich whole foods, being physically active, and stress management. Lastly, building a sustainable foundation requires incorporating achievable goals for long-term health and a happy heart.
Magdelene Plonka is one of the personal chefs in our Chicago branch of Friend that cooks. She has a degree in Holistic Nutrition and is passionate about her journey towards better nutrition, not only for her clients, but for herself and her family as well.