10 Tips to Living More Holistically, NOW

Living Holistically

is probably easier than you think…

As you may have learned in Holistic Health 101, holistic health fundamentally takes the whole person into consideration- mind, body, spirit, emotions and environment. It looks at the root cause of disease, and believes you are an active participant in your health. Overall, holistic health is a way of life - it’s about making conscious decisions everyday to prioritize all aspects of your health (Eliopoulos, 2017).

Although this may sound intimidating, living more holistically does not mean you have to drastically change your life, turn into a total “woo-woo” spiritual yogi, or break the bank. Moreso, holistic health simplifies and brings it back to basics. By bringing awareness and adopting small changes to your everyday routine, a holistic approach of the body, mind, and soul can redefine your health and transform your overall well-being.

If you are ready to embrace a more holistic life, here are some ways to start. I promise, it’s not as far-fetched as you think.

1. EAT REAL FOOD, ESPECIALLY PLANTS

I didn’t say start an expensive juice cleanse. I didn’t say count your calories. I also didn’t say start the newest fad diet that promises weight loss and “health”. Instead, focus on incorporating REAL food- fruits, vegetables, whole grains into your choices every day. Listen to your body and ask what does it need? Give it something nourishing, meaning something that was not processed, came in a package or box, or has added sugar.

For me, I like a big bowl of greens with rice, beans, veggies, avocado - lots of flavor, full of nutrients and antioxidants to strengthen your immune system. Like I said, nothing fancy.

2. MOVE

Your body was designed to be active, so get moving.  Regular activity improves cardiovascular function, lowers the risk of cancer, increases your immune system, and helps strengthen and clarify the mind (Eliopoulos, 2017). Do something that makes your body feel good and something you actually ENJOY doing. Whether that’s a group fitness class, yoga, weights, dance or better yet get outside go for a walk, jog or bike ride.

3. PRIORITIZE SLEEP

If you asked my personal opinion this would be my #1 most important factor to change your health right now. I hear you...busy schedule, constant demands, no time. Think of it this way- by prioritizing your sleep you will be more productive during the waking hours. Start planning on 6-9 hours a night (whatever your body needs to feel rested) and set your grown-up bedtime.

our baby moose! not such a baby but he knows how to sleep!

If you are making the time but your sleep is disrupted, look at your caffeine intake, put technology away at least an hour before bed, or come up with a relaxing night routine before bed.

4. MANAGE STRESS

The data is out. Current research now states between 50-90% of health problems are linked to stress (Steward, 2013). The natural stress response of our adrenal glands during fight-or-flight is a evolutionary gift when you are in real danger- i.e. a lion sprinting at you in the wild. But what happens when this roaring lion is your boss? Your unpaid bills, or toxic relationship that is putting your body under constant stress? WIth your sympathetic nervous system constantly on and coping skills exhausted, your body and mind are now at the hand of chronic stress.

Start identifying your sources of stress, and more importantly how you can better cope. That leads me to my next point….

5. GIVE YOURSELF SOME “ME TIME”  

Meditation, exercise, journaling, therapy, or spending time in nature. Did you know a holistic approach to your health actually requires self care (Eliopoulos, 2017). Deliberate time dedicated to your health- whether physical, mental, emotional or a combination, is crucial to relax your nervous system. For plenty of ideas, check out my post 20 Self Care Examples That Meet YOUR Needs.

6. THINK BIG PICTURE

We say body, mind, and spirit for a reason. Not to be confused with religion, spirituality is the common thread through all religions and belief systems. It implies a connection with all living creatures and to something greater than our physical beings and self here on earth. Try to find what that means to you- think about starting a meditation or prayer practice, or simply establishing a daily quiet time for reflection, letting go, opening perspective, and just being. We all must remember, we are human-beings, not human-doings.

7. CLEAN UP YOUR ENVIRONMENT

So far everything has touched on your internal environment, however our external environment can play just as big of a role in living a holistic lifestyle. Disruptors in the home or workplace including chemicals, heavy metals, toxins, and pesticides can enter the body through air, food, or water and reach toxic levels in the body disrupting hormones and causing inflammation and disease.

The switch doesn’t have to be drastic or break the bank. Check out my post on How to Transition to Clean Beauty, or consider a few DIY Non-Toxic Cleaning Supplies that are not just better for your health, but usually better for the environment and your bank account.

8. LOOK AT YOUR RELATIONSHIPS

Check-in on your relationships with friends, family, and partner(s). Is there mutual respect, trust, caring, and equal time exchanged? Support in relationships filled with non-judgement and unconditional love is crucial to overall health, whereas undermining relationships can lead to stress and poorer health choices.  Just like toxic cleaning supplies, cutting out toxic relationships can be hard and inconvenient. Establish boundaries to create space for healthy relationships, abundance, and growth. Easier said than done, but far worth it in the end.

9. CONSIDER AN ALTERNATIVE HEALTHCARE PRACTICE OR PRACTITIONER

If you feel you are lacking resources and your health is not being fully addressed or advocated for, consider a holistic medicine practitioner instead or in conjunction with your current provider. They may use a variety of conventional western practices, but also takes lifestyle - diet, exercise, sleep, stressors, environment, relationships, mental health, and spiritual practices into consideration.

They may also refer you to complementary and alternative therapies such as massage, acupuncture, yoga, reiki, or naturopathy. As a future family nurse practitioner (FNP) I am very biased in using nurse practitioners for holistic care.

10. STOP BEING SO HARD ON YOURSELF

Empowering yourself to be an active participant in your health is at the foundation of holistic health, but being overly judgemental or hard on yourself is detrimental to your wellbeing! Focus on the positive changes you ARE making and keep evolving from there.

I hope this provides a broad introduction to start considering your health through a holistic lens. Changing your health can feel overwhelming, but take a deep breath, smile, and pick a few of these points to start making small, realistic changes.

If you liked this post, check out my 10 Essential Grounding Practices to Reconnect or 25 Mental Health Tips to Beat the Winter Blues.

What are your favorite holistic practices? Comment below or share on social media!

References:

American Holistic Health Association

American Holistic Nurses Association

Eliopoulos, Charlotte. (2017) Invitation to Holistic Health: A Guide to Living a Balanced Life. Burlington, MA: Jones & Bartlett Learning.

Seward, B. L. (2013). Managing Stress: Principles and strategies for health and well-being. Sudbury, MA: Jones & Bartlett Learning.

20 Self Care Examples That Meet YOUR Needs

Self Care

is having an absolute moment right now.

The idea is everywhere from a quick scroll through instagram to covers of magazines. Despite our current obsession with self-care, we need to pause and ask ourselves, “are we doing self care right?”

what actually is self-care?

In essence, self-care is deliberate time dedicated to your health, whether that’s physical, emotional, mental, or a combination. It’s the active role you take to improve or maintain your health. In fact, self-care is actually a requirement to the holistic approach to health (Eliopoulos, 2017).

However, there’s a misconception that self care has to be soothing and feminine like a lavish bubble bath or day at the spa. While I am a huge advocate for a candle lit bath after a long day, that bath is not serving you if you are soaking in self-criticism or can’t seem to put your mental to-do list on hold.

The beauty of self-care is that it is whatever you, your body and mind need to show up for yourself, your loved ones, and the world. It is your time to decompress and connect with yourself. Self care doesn’t have to be expensive, extreme, or what the capitalist market is telling you it is. It can mean attending a feminist march or saying no to a girls night out to rest.

practice makes perfect

Another important thing to understand is it’s called self-care practices because just like any other practice- soccer practice or yoga practice….it’s a practice! You will know what works for you and if you feel more relaxed, centered, and full.

The point is, find out what works for you and try incorporating a self-care practice everyday by working it into your morning and/or nighttime routine. I’m excited to share my favorite “go-to” practices, but experiment so you have your own toolbox to reach into.

Self Care Tips for YOUR Needs. Do you:

need to quiet your mind from the noises of everyday life?

• Go for a walk, preferably in nature where you can feel the earth under your feet and sun on your face.

• Practice mindfulness or try meditation. If sitting alone in silence seems too intimidating, start with the calm app or a guided meditation on youtube. Meditation is a practice in itself, so be easy on yourself if you’re a beginning.

• Take a relaxing and calming yoga class like yoga Nidra or Yin Yoga.

• Curl up with your fuzziest blanket on the couch with a new book or magazine.

• Listen to calming music and journal about anything.

• Have a date with yourself where you cook a nourishing meal and work on mindful eating.

• ….yes a candlelit bubble bath can work wonders to calm your nervous system. Get the candles, bath salts, essential oils, and soak in sister.

• SAY NO to a social event and binge watch your favorite series on Netflix. Just remember to stay present. The point isn’t to shut off your brain, but if you feel “cared for” instead of disconnected and boggy, go for it.

need to feel inspired?

• Pick a live music show, a few girlfriends and dance your heart out.

• Channel your inner-millennial Martha Stewart and start a DIY craft, recipe, drawing, or painting.

• Sign up for a group fitness class with your favorite instructor. I always love an upbeat, inspiring spin class to get the booty moving and feel the jams.

• Remember that new restaurant, coffee shop or museum you have been dying to try? Plan a date with yourself, take your time and take it all in.

• Start planning a trip! Friends can’t go? This might be the time for you to consider solo travel

• Watch a documentary or listen to a podcast on your favorite topic.

• SAY YES to a community event, gathering, or meeting that aligns with your values. Put yourself out there and connect.

Charlotte women’s march 2019

Do you need to be kinder to yourself?

This is huge so listen up.

None of these practices will even remotely serve you well if you are trying to meditate telling yourself “I suck at meditation, I’m terrible at this”. A bubble bath is NOT going to serve you if you are soaking in there with thoughts like “ugh my thighs are huge, I hate my body” or “god my friends think I’m a bad person”... And going to a group fitness class isn’t going to do any good if you are constantly comparing yourself to the girl in the front row hitting every beat on that bike in her new lululemon outfit.

• Step one of you being aware of this shitty self-talk is already done, so good job!

• Stop surrounding yourself with people or media that perpetuates this cycle. This is very important and can be the hardest step. Letting go of toxic things or people is not easy, but when it happens, it’s life-changing.

• Replace those words that are constantly playing in your head with the kindness you deserve. Tell yourself what you love most,  “I am a great friend”, or “I am creative and talented”. Practice breathing in peace and breathing out negativity. Literally, I mean it, as you breath in say “I am at peace” and breath out “I am letting go of all negativity”. Check out a few more examples.

Do you need support?

• Call a friend or family member, but try to keep the conversation energy-positive. Sometimes we enter conversations and end up feeling more drained.

• Schedule coffee or tea with a friend nearby.

• Find a therapist or a non-biased outside source to honestly and vulnerably talk through what’s pulling you down.

I look forward to opening this discussion of non-conventional self care, and sharing more of my favorite practices. If you liked this post, check out my 10 Essential Grounding Practices to Reconnect or 25 Mental Health Tips to Beat the Winter Blues.

What are your self-care practices? Comment below or share on social media!

References
Eliopoulos, Charlotte. (2017) Invitation to Holistic Health: A Guide to Living a Balanced Life. Burlington, MA: Jones & Bartlett Learning.

Holistic Health 101

Holistic Health

…what exactly is it?

For those who don’t know, I’m a nurse. I originally entered the medical field to make a difference, to heal, to save lives. After a few years of nursing on inpatient units, I knew I was keeping patients alive, but I wasn’t even scratching the surface to help individuals reach their greatest healing potential. In terms of the health of my patients at the bedside (and my own), I quickly realized conventional medicine was missing a huge piece- maybe even missing the whole point.

In 2016, my interest in holistic health intensified to more of a passion as my mom unexpectedly faced a frightening breast cancer diagnosis, an aggressive form known as Triple Negative. Nothing could prepare her or our family for the harsh realities of this diagnosis. My mom was always somewhat “granola”…our family had an understanding of toxins in relation to the body and disease, and we rarely had harsh chemicals in the house. So when SHE, someone healthy, young, and somewhat aware of carcinogens went through this, I instinctually started digging deep into environmentally-related disease, preventable holistic practices, and natural remedies. After a year of chemo, radiation, and surgery, my mom is now cancer free and kicking ass (GO MOM!).

I mean, Hi mom! is she thriving or what?!

Although her care was medically superb, I was discouraged and frustrated with her medicinal and medical-focused team. There was constant hesitancy and resistance to include natural measures, even if only complementary to her treatment plan. In addition, it seemed anything to address her spiritual or emotional needs had to be handled by HER, through her own motivation, research, and on her own dollar. Being on the other side of the patient/medical team forced me to shift my own perspective as a nurse. As an RN and future Family Nurse Practitioner (FNP), I hope to focus my career on providing patients a holistic balance, while also embracing natural and preventative practices to reach optimal health.

We, especially Americans, are facing increasing rates of chronic disease, cancer, stress, anxiety, and depression, in addition to more pollutants and toxins than ever in our food, air, and water. Whether we are trying to prevent disease, decrease side effects, or avoid increasing medical bills, shifting to more natural and preventative measures to health seems inevitable. We keep hearing we need to live more holistically, or as some may consider “the hippie lifestyle” but what exactly does this mean?

Although this seems like a trendy term, the principles of holism have been around since Hippocrates 2500 years ago. Eastern healing traditions of Ayurveda and traditional Chinese medicine suggest it has been around even longer.

The American Holistic Health Association (AHHNA) states, "rather than focusing on illness or specific parts of the body, this ancient approach to health considers the whole person and how he or she interacts with his or her environment. It emphasizes the connection of mind, body, and spirit. The goal is to achieve maximum well-being, where everything is functioning the very best that is possible."
Let’s break it down.

Holistic Health by definition:

• Takes the whole person into consideration - body, mind, spirit, emotions and environment. These factors and all integrated, interacting, and inseparable. If one part is not working, all other parts will be affected. We must be in a balance and harmony of all of these things to achieve positive state of being and optimal health.

• Looks at the root cause of the disease or illness, and does not just treat the apparent symptoms.

• Believes you are an active participant in your health and the one making decisions in your day-to-day wellness.

• Overall, holistic health is a way of life - it’s about making conscious decisions everyday to prioritize all aspects of your health.
  (Eliopoulos, 2017)

Sound pretty logical right? Unfortunately, this has not been reflected in our modern healthcare system especially in the west. Our biomedical, “sick” model and reductionist tendencies to analyze the body into parts rather than the whole, is failing patients on so many levels.

We are definitely catching on, realizing more than ever that we need to shift our perspective on our own health and more importantly on healthcare overall.  This interest in preventative measures and personalized care has pushed individuals to explore outside practices and complementary therapies. In fact, it is suggested that 34% of American adults now use complementary and alternative therapies like meditation, dietary supplements, yoga, Tai Chi, chiropractic, and osteopathic methods (Clarke, Black, Susan, Barnes, & Nahin, 2015).

I would like to be clear here, holistic care is not the same as complementary therapy or alternative medicine. While complementary therapies are often an aspect to holistic healthcare, the terms cannot be used interchangeably. Again, holistic care implies a balance and harmony among the mind, body, and spirit. Complementary therapies alone may not be adequate to address overall health and do not guarantee holism. They should be used wisely, safetly, and with thorough consideration and research. First and always, discuss these or any changes in your healthcare plan with your physician or medical team!

The good news is that you don’t need to drastically change your life to start living holistically. You also don’t need to only eat the food you grow on your roof and do yoga seven times a week (although I am definitely not going to argue against either…). By making small changes and bringing it back to basics like eating nourishing food, regularly moving, and getting adequate sleep, you can quickly redefine your health. If you are ready to embrace a more holistic life, check out How to Live Holistically Now. I promise, it’s not as far-fetched as you think.

I am excited to share my experiences with holistic health now and through my journey of becoming a primary care practitioner. Please share your experiences with western medicine, natural health, and holistic practices! Leave a comment below or find me on social media.

XO,

Jac

References:

American Holistic Health Association

American Holistic Nurses Association

Clarke, Black, Susan, Barnes, & Nahin. (2015) Thrend in the use of complementary health approaches among adults: United States, 2002-2012. National Health Statistics Report, 79. Retrieved January 5, 2016, from http://www.ced.gov/nchs/data/nhsr/nhsr079.pdf

Eliopoulos, Charlotte. (2017) Invitation to Holistic Health: A Guide to Living a Balanced Life. Burlington, MA: Jones & Bartlett Learning.