Why Therapeutic Lifestyle Changes Work Better Than Quick Fix Diets

07/03/2025 Leave a comment

Tired of diets that promise everything but deliver nothing? You’re not alone. While quick fix diets flood our social media feeds with dramatic before-and-after photos, the Therapeutic Lifestyle Changes (TLC) diet quietly earned the fifth spot out of 40 on US News’ Best Diets Overall list [2]. This impressive ranking didn’t come from flashy marketing or celebrity endorsements—it came from being easy to follow, heart-healthy, and genuinely effective for long-term weight management and lowering your cholesterol.

What exactly is the TLC diet? At its core, it’s a three-part program that focuses on improving heart health through diet, physical activity, and weight management [5]. Unlike the trendy diets that seem to appear and disappear with each season, therapeutic lifestyle changes has something most fad diets lack: solid scientific backing and endorsement from the National Institutes of Health [5]. Studies consistently show it improves LDL cholesterol, HDL cholesterol, total cholesterol, triglycerides, and glucose levels [2]—results that actually stick.

The benefits reach far beyond what shows up on a scale. The TLC diet supports mental well-being and may even help you live longer [5]. Rather than chasing rapid weight loss that rarely lasts, this approach encourages sustainable lifestyle changes that help manage and prevent diet-related chronic conditions like metabolic syndrome [5]. It’s the difference between a sprint that leaves you exhausted and a steady pace that gets you where you want to go.

Throughout this article, we’ll explore why quick fixes consistently fail, what makes lifestyle therapy so effective, and how you can transition from the exhausting cycle of short-term dieting to genuine, long-term health improvements and a heart healthy lifestyle.

Why Quick Fix Diets Often Fail

The numbers don’t lie. Approximately 95% of diets ultimately fail [5]—a sobering statistic that reveals the fundamental flaw in quick-fix approaches to weight management. While these diets promise rapid results, the science behind their failure is crystal clear.

When you drastically slash calories, your body doesn’t celebrate—it panics. The body enters self-preservation mode, slowing metabolism and cranking up hunger hormones [5]. This biological response helped our ancestors survive food shortages, but it works against modern dieters trying to squeeze into last year’s jeans. Even more discouraging? Most people who lose weight quickly through restrictive methods regain 30-65% of that lost weight within just one year [2].

The yo-yo effect tells an even grimmer story. Studies from the National Weight Control Registry found that only 20% of participants maintained their weight loss long-term [3]. This cycle of losing and regaining weight—what researchers call “weight cycling”—affects 10% of men and 30% of women [2]. That’s millions of people caught in an exhausting loop of temporary success followed by disappointing setbacks.

The damage extends far beyond the disappointment of tight clothes. Quick-fix diets create a cascade of problems:

• Eliminate entire food groups, leading to nutrient deficiencies [4] • Cause muscle loss alongside fat loss, actually weakening your body [2] • Trigger psychological harm including anxiety, guilt, and feelings of failure [4] • Increase body fat percentage over multiple diet cycles [2] • May increase the risk of atherosclerosis and coronary artery disease due to fluctuating blood cholesterol levels

Research reveals just how stubborn our biology can be. Previously obese mice subjected to rapid weight loss showed hyperphagia [excessive hunger] when allowed to eat normally again, leading to accelerated weight regain [3]. The human evidence is equally compelling—participants from “The Biggest Loser” TV show demonstrated persistently decreased resting metabolic rates even six years after weight loss, contributing to weight regain in all but one contestant [3].

The psychological toll shouldn’t be underestimated. Many individuals report feeling dissatisfied with their lives and health after experiencing weight cycling [2]. This sense of being out of control creates a vicious cycle, undermining future weight management efforts and leaving people feeling defeated before they even begin their next attempt.

What Makes Therapeutic Lifestyle Changes Effective

The difference between quick fixes and lasting change comes down to one word: foundation. While fad diets attack symptoms, therapeutic lifestyle changes address the root causes of health issues through a comprehensive approach. Lifestyle medicine builds on six essential pillars: nutrition, physical activity, relationships, stress management, sleep hygiene, and substance use [5]. This holistic framework explains why therapeutic lifestyle changes achieve the lasting results that quick fixes can’t deliver.

The nutritional component alone delivers remarkable benefits. Research shows that dietary interventions can lead to remission in 32% of patients with moderate-to-severe depression [5]. A meta-analysis involving over 45,000 participants confirmed that dietary changes significantly reduce symptoms of both depression and anxiety [5]. The Mediterranean diet, specifically, has been shown to reduce depression risk by 27-32% [5]. These aren’t just physical improvements—they’re life-changing mental health benefits.

Physical activity serves as another powerful pillar. Exercise can be equally effective as antidepressants or psychotherapy for improving depressive symptoms [5]. Even a single 10-minute session of brisk walking results in clinically significant mood improvements [5]. Compare that to antidepressant medications that typically require six weeks to show effectiveness.

Sleep quality fundamentally supports mental health. Most adults need 7-9 hours of quality sleep per night to function optimally [6]. Establishing healthy sleep patterns becomes crucial for successful lifestyle therapy—something no crash diet addresses.

Social connections provide another vital component. Research confirms that social isolation increases the risk of long-term mental illness and depressive symptoms [6]. Maintaining healthy relationships and social networks promotes mental wellbeing in ways that restrictive eating never could.

Stress management techniques [such as relaxation training, aerobic exercise, and positive coping styles] help individuals handle life’s challenges without reverting to unhealthy behaviors [6]. This addresses the emotional eating and stress-driven food choices that sabotage so many diet attempts.

What truly sets therapeutic lifestyle changes apart is how these elements work together. Improved nutrition enhances exercise performance, while better sleep supports stress management. Each pillar strengthens the others, creating synergistic effects that multiply the benefits.

This multifaceted approach produces significant improvement in numerous health markers [7]. The National Institutes of Health endorses this approach not just for weight management but for overall health improvement and lowering your cholesterol [8]. That’s the kind of endorsement that comes from proven results, not marketing hype.

How to Transition from Dieting to Lifestyle Therapy

Ready to break free from the diet cycle? The shift from quick-fix diets to therapeutic lifestyle changes requires a strategic approach focused on sustainable habits. Setting SMART goals provides an effective starting point—these goals should be Specific, Measurable, Attainable, Relevant, and Time-bound [9]. Research shows that individuals who create SMART goals are more likely to achieve weight management success [10].

Start small. Studies demonstrate that aiming to lose 10% of your body weight feels more achievable yet still delivers significant health benefits [11]. Including even one more healthy habit in your day may feel overwhelming, but taking that first step makes other changes seem manageable. Some ways to begin are incorporating mindful eating practices, which research shows can reduce binge eating behaviors and emotional eating patterns [1]. Mindful eating encourages paying attention to physical hunger cues, distinguishing between emotional and true hunger, and appreciating your food without judgment [12].

Creating a deliberate heart healthy eating plan works as another effective strategy. A successful weight loss meal plan should create a calorie deficit while meeting your nutrient needs [13]. Your menu should include variety—this helps prevent boredom and nutritional deficiencies over time. Focus on incorporating whole grains, fruits and vegetables, lean proteins, and healthy fats like polyunsaturated fat and monounsaturated fat.

Consider joining a structured lifestyle change program. The CDC’s National Diabetes Prevention Program, for instance, includes a CDC-approved curriculum, a specially trained lifestyle coach, and a support group of people with similar goals [14]. Throughout this year-long program, participants meet weekly at first, then monthly, learning to make sustainable lifestyle changes.

Tracking progress remains essential for long-term success. Recording not only what you did, but how you felt while doing it helps maintain focus and identify potential setbacks [15]. Celebrate non-food achievements with appropriate rewards like new workout gear [15].

Seek professional guidance when needed. Registered dietitians can help you develop customized plans based on your health history, eating behaviors, and lifestyle factors [16]. They provide ongoing accountability and evidence-based guidance through the challenging process of changing daily habits. As always, please check with your doctor before beginning any new lifestyle change program or wellness program.

Conclusion

The numbers don’t lie. Quick fixes may promise rapid results, but their 95% failure rate tells a different story. While our bodies naturally resist drastic measures by slowing metabolism and increasing hunger hormones, most people find themselves right back where they started within just one year—often feeling more defeated than before.

Therapeutic lifestyle changes take a different approach entirely. Rather than fighting against your body’s natural processes, this method works with them through six essential pillars that address nutrition, physical activity, relationships, stress management, sleep hygiene, and substance use simultaneously. When these elements work together, remarkable improvements occur across multiple health markers. The changes become sustainable rather than temporary fixes.

Anyone considering a health transformation should recognize the value of gradual, sustainable lifestyle changes. SMART goals provide structure while allowing flexibility. Small, manageable adjustments lead to significant long-term results without triggering the physiological and psychological backlash common with restrictive diets.

Mindful eating practices, structured heart healthy eating plans, and appropriate support systems further enhance success rates. Many people benefit from professional guidance through this transition, though simple tracking methods also prove effective for maintaining focus and celebrating non-food achievements.

The ultimate difference between these approaches lies in their underlying philosophy. Quick fixes treat the body as something to be conquered or controlled through willpower alone. Therapeutic lifestyle changes work with natural bodily processes to foster health from within. This partnership between intention and biological reality creates lasting transformation rather than temporary change.

Sustainable health improvements require patience and consistent effort. Though not as immediately dramatic as crash diets, therapeutic lifestyle changes deliver something far more valuable—permanent improvements to both physical and mental wellbeing. Health represents a lifelong journey rather than a destination reached through shortcuts.

Key Takeaways

Quick fix diets have a staggering 95% failure rate, while therapeutic lifestyle changes offer a scientifically-backed approach that addresses root causes of health issues for lasting transformation.

• Quick fixes trigger biological backlash: Restrictive diets slow metabolism and increase hunger hormones, causing 30-65% of lost weight to return within one year.

• Holistic approach delivers superior results: Therapeutic lifestyle changes target six pillars—nutrition, physical activity, relationships, stress, sleep, and substance use—creating synergistic health improvements.

• Small changes compound into major transformations: Start with SMART goals and lose 10% of body weight initially, as gradual weight loss prevents the psychological and physiological resistance common with crash diets.

• Professional support accelerates success: Structured programs like CDC’s National Diabetes Prevention Program and registered dietitian guidance provide accountability and evidence-based strategies for sustainable lifestyle changes.

The fundamental difference lies in philosophy: quick fixes attempt to control the body through willpower alone, while therapeutic lifestyle changes work with natural biological processes to foster genuine, lasting health improvements from within.

References

[1] – https://www.dietvsdisease.org/tlc-therapeutic-lifestyle-changes-diet/ [2] – https://www.betterhelp.com/advice/general/the-therapeutic-lifestyle-changes-diet-and-mental-health/ [3] – https://www.nivati.com/blog/therapeutic-lifestyle-change-what-it-is-and-how-it-can-support-mental-health [4] – https://blogs.bcm.edu/2021/03/09/debating-diets-what-is-the-therapeutic-lifestyle-changes-diet/ [5] – https://www.methodstrong.com/post/the-science-of-fat-loss-why-quick-restrictive-diets-don-t-work [6] – https://www.healthline.com/nutrition/yo-yo-dieting [7] – https://pmc.ncbi.nlm.nih.gov/articles/PMC6917653/ [8] – https://www.ohsu.edu/womens-health/fad-diets-are-they-sustainable [9] – https://www.ncbi.nlm.nih.gov/books/NBK587344/ [10] – https://pmc.ncbi.nlm.nih.gov/articles/PMC11293293/ [11] – https://pubmed.ncbi.nlm.nih.gov/16356358/ [12] – https://www.nhlbi.nih.gov/education/TLC-Therapeutic-Lifestyle-Changes-Lower-Cholesterol [13] – https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/setting-smart-goals [14] – https://pmc.ncbi.nlm.nih.gov/articles/PMC6591663/ [15] – https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/weight/steps-to-sustainable-weight-loss [16] – https://nutritionsource.hsph.harvard.edu/mindful-eating/ [17] – https://www.healthline.com/nutrition/mindful-eating-guide [18] – https://www.healthline.com/nutrition/weight-loss-meal-plan [19] – https://www.cdc.gov/diabetes-prevention/lifestyle-change-program/lifestyle-change-program-details.html [20] – https://www.niddk.nih.gov/health-information/diet-nutrition/changing-habits-better-health [21] – https://health.ucdavis.edu/blog/good-food/how-registered-dietitians-can-support-you-in-healthy-eating-lifestyle-changes-and-managing-illness/2025/03

Filed under WELLNESS Tagged with , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Why Doctors Don’t Tell You About Holistic Medicine: The Truth About Natural Healing

06/16/2025 Leave a comment

Have you ever wondered why your doctor rarely mentions holistic medicine when discussing your treatment options? Despite growing evidence supporting natural healing approaches and integrative medicine, most conventional healthcare providers remain silent about these alternatives.

Unfortunately, this silence isn’t accidental. The modern medical system trains physicians to focus primarily on pharmaceutical interventions and surgical procedures, often overlooking the whole-person approach that holistic medicine embraces. Additionally, factors like insurance limitations and appointment time constraints further discourage doctors from exploring these options with patients.

In this article, I’ll explore what holistic medicine truly means, why it remains on the periphery of conventional healthcare, and how these natural approaches might benefit your health in ways you haven’t considered. I’ll also provide practical guidance on safely incorporating holistic practices alongside conventional treatments for a more comprehensive approach to your wellbeing.

What is holistic medicine and how does it work?

Holistic medicine represents a profound shift from conventional healthcare approaches, focusing on the entire person rather than isolated symptoms or conditions. At its core, holistic medicine is an attitudinal approach to healthcare that addresses multiple dimensions of wellness simultaneously [1]. Unlike conventional treatments that often target specific ailments, holistic medicine seeks to restore balance across all aspects of human health.

Treating the whole person: body, mind, and spirit

The fundamental principle of holistic medicine is that optimal health requires harmony between physical, mental, emotional, and spiritual elements. According to WebMD, holistic medicine practitioners believe that the whole person consists of interdependent parts—if one part isn’t functioning properly, all other parts are affected [2]. This interconnectedness means treating a physical ailment often requires addressing emotional or spiritual factors as well.

Holistic doctors recognize that we are complex beings with unique characteristics living within interconnected systems that influence our health [3]. Consequently, treatment plans consider not only physical symptoms but emotional well-being, spiritual needs, environmental factors, and lifestyle choices. This comprehensive approach acknowledges that true healing requires attention to all dimensions that make us human, including the mind-body-spirit connection.

Focus on root causes, not just symptoms

In stark contrast to symptom-focused treatments, holistic medicine prioritizes identifying and addressing underlying causes of illness. While conventional medicine might prescribe medication to alleviate pain or discomfort, holistic practitioners investigate why these symptoms appeared in the first place.

The American Association of Naturopathic Physicians notes that symptoms are viewed as the body’s way of communicating problems [4]. Moreover, resolving symptoms without addressing core issues often leads to recurring or worsening conditions. By identifying root causes—whether they stem from nutritional deficiencies, environmental toxins, stress, or unresolved emotional patterns—holistic medicine aims for genuine healing rather than temporary relief.

This root-cause approach recognizes that lifestyle factors significantly impact health. Around 90% of type 2 diabetes cases, 80% of heart diseases, and 70% of strokes could be avoided by making changes to lifestyle choices. [4]. By addressing these fundamental factors, holistic medicine strives for lasting wellness and emphasizes preventive care.

Combining traditional and alternative therapies

Holistic medicine isn’t about rejecting conventional treatments but rather integrating them with complementary approaches. The National Center for Complementary and Integrative Health defines integrative health as bringing conventional and complementary approaches together in a coordinated way [5]. This integration creates a more comprehensive treatment strategy that draws from both evidence-based conventional medicine and natural healing traditions.

Common holistic healing methods and healing modalities include:

  • Mind-body practices: meditation, yoga, tai chi, biofeedback
  • Natural therapies: herbal medicine, integrative nutrition counseling
  • Physical approaches: massage, chiropractic, acupuncture
  • Energy healing: reiki, sound therapy
  • Traditional systems: ayurveda, homeopathy

What distinguishes holistic medicine is its personalized approach. Each person receives individualized care based on their unique needs, preferences, and circumstances. This personalization acknowledges that what works for one person may not work for another [3].

Ultimately, holistic medicine aims to empower individuals in their healing journey. Rather than passive recipients of care, patients become active participants in achieving and maintaining optimal health through lifestyle changes, self-awareness, and preventative practices.

Why doctors rarely recommend holistic treatments

Despite growing interest in holistic healing approaches and integrative medicine, conventional medical doctors often hesitate to recommend these treatments. The reasons behind this reluctance stem from systemic factors within healthcare rather than a simple dismissal of alternative methods.

Medical training focuses on pharmaceuticals and surgery

Conventional medical education primarily teaches future physicians to manage symptoms using pharmaceuticals, surgeries, and other medical interventions. Throughout their training, doctors develop expertise in treating acute conditions and emergencies but receive minimal exposure to holistic approaches. Furthermore, medical students progress through programs designed to give them sophisticated understanding of complex basic and clinical sciences as the foundation for treating individual patients.

Medical schools traditionally emphasize procedures with the latest technology (like angioplasties for coronary artery disease or bariatric surgery for obesity) rather than education about fundamental health factors such as nutrition or exercise. This focus creates physicians who excel at addressing immediate symptoms but may overlook underlying causes of illness.

A physician who ventured into functional medicine after a decade of prescribing medications noted feeling constrained by the symptom-focused nature of traditional care. She realized the limitations of this approach when dealing with multifactorial conditions that cannot be fully addressed with standardized treatments. Essentially, doctors recommend what they know best—and their education primarily covers conventional approaches rather than integrative medicine or holistic healing methods.

Lack of insurance coverage for alternative therapies

Insurance coverage presents another significant barrier. Many insurers don’t cover alternative treatments, viewing them as experimental or lacking sufficient evidence. When examining payment for hospital-based complementary and alternative medicine (CAM) services, studies found that patient self-pay accounts for 76% of these treatments [6].

Even when coverage exists, it’s often limited:

  • Most plans offer CAM through discounted, value-added affinity programs rather than comprehensive coverage
  • Only specific therapies like chiropractic care have widespread coverage (virtually all insurance carriers in one regional survey covered chiropractic services in some form) [6]
  • Approximately 40% of insurance carriers cover acupuncture and 37% cover massage therapy [6]

Since most patients must pay out-of-pocket for holistic treatments, physicians may hesitate to recommend options they know will create financial burdens for their patients.

Time constraints in conventional healthcare

Perhaps most significantly, the structure of conventional healthcare severely limits the time available for holistic approaches. Insurance reimbursement models have a significant influence on healthcare. These models often limit the time providers spend with patients, which prevents thorough evaluations and tailored care. This limited consultation time particularly affects general practitioners, who must keep their interactions—including essential communication with patients—as brief as possible.

The health professional-patient relationship in CAM differs notably from conventional medicine, as shared decision-making is perceived more often. Reasons include external variables like longer consultation times and internal provider beliefs about patient involvement [7].

Physicians who do recommend complementary approaches often base their recommendations on their own personal experiences with these methods, evidence in peer-reviewed literature, and recommendations from colleagues. Interestingly, over 60% of physicians recommended complementary health approaches primarily because patients specifically asked about them [8].

Overall, the medical system’s structure—with its education focusing on pharmaceutical interventions, insurance limitations, and time constraints—creates significant barriers that discourage physicians from exploring holistic options with their patients, regardless of potential benefits.

The benefits of holistic healing you might be missing

Beyond conventional treatments lies a wealth of holistic healing benefits many people never discover. Research consistently shows that holistic approaches offer advantages that medication alone often cannot provide. Let’s explore what you might be missing when holistic options aren’t part of your healthcare conversation.

Improved long-term health outcomes

Holistic medicine’s whole-person approach often leads to better long-term results than symptom-focused treatments alone. Studies have found impressive connections between holistic practices and mortality reduction. For instance, women who regularly attended religious services (one aspect of spiritual healing) had a 33% lower all-cause mortality risk compared to those who never attended [9]. Similarly, Black men in the United States who participated frequently in religious services experienced a 47% reduction in all-cause mortality compared to peers without such involvement [9].

The holistic approach emphasizes not just the absence of disease but optimal functioning across all dimensions of health. This comprehensive strategy has proven effective in enhancing recovery rates, particularly after surgeries or during mental health treatments [10]. By addressing both common and underlying concerns, holistic approaches foster resilience and fulfillment across all life aspects, promoting overall holistic wellness.

Personalized care and patient empowerment

Perhaps one of the most significant benefits of holistic medicine is its emphasis on treating you as a unique individual. Personalized medicine considers your physical, emotional, and environmental factors rather than applying one-size-fits-all solutions [11]. This individualized approach acknowledges that what works for one person may not work for another.

Patient empowerment stands at the core of holistic healing. According to the World Health Organization, empowerment is “a process through which people gain greater control over decisions and actions affecting their health” [12]. This process involves understanding your role, acquiring sufficient knowledge, developing necessary skills, and having a supportive environment [12].

Through education on nutrition, exercise, and mindfulness techniques, you become actively engaged in your healing journey. This involvement not only boosts self-awareness and resilience but also cultivates confidence in managing your health [10]. As one study noted, “Building trust promotes patient confidence, rising expectations, and the natural ability to recover through physical and cognitive mechanisms” [13].

Stress reduction and emotional balance

Stress affects nearly half of women, who report increasing stress levels over the past five years [14]. Holistic approaches offer particularly effective ways to manage this modern epidemic. Mind-body practices like meditation and mindfulness-based stress reduction (MBSR) have proven benefits including:

  • Reduced stress and worrying
  • Improved memory and focus
  • Greater emotional resilience
  • Enhanced relationships [14]

Meditation can actually alter the brain, particularly in regions linked to attention, emotional regulation, and self-awareness [15]. Additionally, relaxation techniques have shown effectiveness in managing anxiety associated with ongoing health problems and medical procedures [16].

Emotional well-being—essential for achieving happiness and peace of mind—improves dramatically through holistic practices. When emotional dimensions become imbalanced, frustration and irritability often result, which can then promote challenges in physical and mental wellbeing since these dimensions are intertwined [15].

Support for chronic conditions

Approximately 60% of adults in the United States live with at least one chronic disease [17]. For these individuals, holistic medicine offers particularly valuable support. While chronic diseases cannot be cured, they can be successfully managed through holistic approaches that address root causes alongside symptoms [17].

People with multiple chronic conditions face unique challenges—higher healthcare utilization, increased costs, and greater symptom burden [18]. Unfortunately, current healthcare often silos treatments by individual diseases and specialists [18]. Holistic care bridges these gaps by providing comprehensive support that considers how conditions interact.

Studies indicate holistic care improved quality of life and reduced healthcare costs for patients with chronic conditions [19]. For specific issues like chronic pain (affecting 50 million Americans), holistic approaches offer relief through acupuncture, chiropractic care, therapeutic massage, and mindfulness practices [20]. These techniques help break the cycle of pain and stress that conventional treatments alone often cannot address.

Types of holistic therapies and who provides them

Exploring the landscape of holistic medicine reveals a rich tapestry of therapeutic approaches, each addressing different aspects of health and wellbeing. These diverse modalities work together to create comprehensive healing systems that treat the whole person rather than isolated symptoms.

Mind-body practices: yoga, meditation, and tai chi

Mind-body practices focus on the interactions between brain, mind, body, and behavior to promote health. Yoga integrates physical postures, breathing exercises, and meditation to harmonize physical, mental, and spiritual dimensions. Tai chi, originating in China thousands of years ago, combines meditation, deep breathing, and gentle movements, making it particularly suitable for aging patients. Studies show tai chi improves heart health, balance, and cognitive function, with the Arthritis Foundation now recommending it for individuals with arthritis [1]. Meditation, meanwhile, helps reduce symptoms of anxiety, depression, and post-traumatic stress disorder [1]. These practices effectively cultivate mindfulness, self-awareness, and inner tranquility, contributing to holistic mental health.

Natural therapies: herbal medicine and nutrition

Herbal medicine and integrative nutrition form cornerstone approaches in holistic healing traditions. Modern research increasingly validates what traditional healers have known for centuries about botanical medicines. From a holistic perspective, there isn’t a single “right” diet for everyone—instead, practitioners consider individual constitutions, geographic location, family history, and wellness goals [21]. Food affects every organ system, influences mood, supports gut health, and impacts overall vitality. When combined with personalized herbal formulations, nutrition becomes a powerful therapeutic tool addressing conditions ranging from digestive issues to hormone imbalances.

Energy healing: reiki and acupuncture

Energy therapies operate on the principle that illness results from blocks in the invisible biofield surrounding the body. Reiki, a gentle hands-on or hands-above practice, channels healing energy to promote relaxation and balance. Acupuncture, a traditional Chinese medicine technique, involves inserting fine needles at specific points along the body’s meridians to stimulate energy flow. Research supports using acupuncture for chronic pain conditions, with studies showing its effectiveness for lower back pain, neck pain, and knee osteoarthritis [1]. These therapies aim to restore free-flowing energy throughout the body, supporting overall holistic wellness.

Practitioners: naturopaths, chiropractors, and integrative MDs

Various practitioners offer holistic care with different training backgrounds. Licensed naturopathic physicians complete graduate-level education at accredited naturopathic medical schools, focusing on natural approaches and root-cause resolution [22]. Chiropractors specialize in musculoskeletal manipulation, particularly spinal alignment, often incorporating nutritional and lifestyle advice [23]. Integrative MDs combine conventional medical training with holistic approaches, bringing together the best of both worlds [23]. Other practitioners include acupuncturists, Chinese herbalists, and osteopathic doctors, each bringing unique perspectives to holistic healthcare [23].

How to safely explore holistic options

Finding the right holistic doctor and approach requires careful research to ensure both safety and effectiveness. As interest in natural healing grows, so does the need for cautious exploration of these options. Taking thoughtful steps before beginning any holistic treatment can help you avoid potential pitfalls.

Questions to ask a holistic provider

Before committing to treatment with a holistic practitioner, prepare a list of important questions. First, inquire about their treatment philosophy and how they personalize care for individual needs. Ask what specific therapies they practice and their experience with your particular health concerns. Understanding their approach to integrating conventional and holistic methods is crucial.

Financial considerations matter too. Ask about:

  • Fee structures and payment options
  • Whether they accept insurance
  • Typical treatment duration and frequency
  • Expected costs of supplements or additional therapies

Most importantly, don’t hesitate to ask about the evidence supporting their recommended treatments. Ethical practitioners will answer transparently about potential risks, benefits, and limitations of their approaches.

Checking credentials and certifications

Verifying a practitioner’s qualifications is essential. Examine their educational background, including degrees and specialized training in their field. Legitimate practitioners should display their credentials openly and respond honestly about their qualifications.

Look for membership in respected professional organizations. For holistic nurses, the American Holistic Nurses Credentialing Corporation offers the only nationally accredited certification programs in holistic nursing and nurse coaching [24]. Licensing requirements vary by specialty and location, therefore check with appropriate regulatory bodies.

Be wary of practitioners who make exaggerated claims, guarantee cures, or dismiss conventional medical advice entirely. Ethical holistic providers acknowledge limitations and recognize when conventional treatment is necessary.

Combining holistic and conventional care

Always tell your doctor about any complementary approaches you’re using [25]. This includes supplements, herbs, and therapies that might seem harmless. Some natural remedies can interact with medications or affect treatment outcomes.

Creating a comprehensive health plan often involves integrating both conventional and holistic approaches. Effective practitioners from both worlds recognize this balance. The ideal scenario involves open communication between your conventional doctor and holistic providers, ensuring your care is truly comprehensive and safe. This patient-centered care approach allows for the best possible outcomes by combining the strengths of both conventional and holistic medicine.

Conclusion

Holistic medicine offers a powerful complement to conventional healthcare approaches, though patients must actively seek this information rather than expecting it from most physicians. Despite growing evidence supporting natural healing methods, the medical system continues to prioritize pharmaceutical interventions and surgical procedures over whole-person approaches. Accordingly, patients interested in comprehensive care often need to initiate these conversations themselves.

Understanding why this disconnect exists helps navigate the complex healthcare landscape more effectively. Medical education, insurance limitations, and appointment time constraints all contribute to physicians’ reluctance to discuss holistic options. Nevertheless, the benefits—improved long-term outcomes, personalized care, stress management, and better management of chronic conditions—make exploring these approaches worthwhile for many people.

Finding balance between conventional and holistic approaches represents the most prudent path forward. Rather than viewing these as competing systems, consider them complementary tools in your health journey. Before beginning any holistic treatment, however, thoroughly research practitioners’ credentials and maintain open communication with all your healthcare providers about supplements, herbs, or alternative therapies you’re using.

Ultimately, your health deserves a comprehensive approach that addresses not just symptoms but underlying causes. While conventional medicine excels at treating acute conditions and emergencies, holistic practices often provide what’s missing—attention to nutrition, mindfulness, emotional well-being, and the interconnectedness of body systems. Taking responsibility for your complete wellbeing might require looking beyond standard medical advice, but the potential rewards of improved quality of life and lasting wellness make this exploration worthwhile.

Integrative medicine, which combines the best of conventional and holistic approaches, represents a growing field that acknowledges the importance of treating the whole person. By embracing both evidence-based conventional treatments and time-tested holistic healing methods, patients can benefit from a truly comprehensive approach to health and wellness. This integration of approaches not only addresses immediate health concerns but also promotes long-term well-being, spiritual growth, and overall life satisfaction.

As you embark on your journey towards holistic wellness, remember that self-care plays a crucial role. Engaging in practices that nurture your body, mind, and spirit can significantly enhance your overall health and resilience. Whether it’s through adopting a nutritious diet, practicing regular meditation, or seeking holistic counseling, these self-care strategies can complement both conventional and alternative treatments, leading to a more balanced and fulfilling life.

In conclusion, while the medical establishment may not always volunteer information about holistic medicine, the onus is on patients to educate themselves and advocate for a more comprehensive approach to their health. By understanding the benefits and limitations of both conventional and holistic medicine, you can make informed decisions about your healthcare, potentially unlocking new pathways to healing and wellness that you might otherwise have missed.

References

[1] – https://www.nccih.nih.gov/health/mind-and-body-practices [2] – https://www.webmd.com/balance/what-is-holistic-medicine [3] – https://mytherapyflow.com/combining-traditional-and-alternative-therapies/ [4] – https://naturemed.org/how-natural-doctors-treat-the-root-cause/ [5] – https://www.nccih.nih.gov/health/complementary-alternative-or-integrative-health-whats-in-a-name [6] – https://www.ncbi.nlm.nih.gov/books/NBK83807/ [7] – https://www.sciencedirect.com/science/article/abs/pii/S0738399112000341 [8] – https://www.nccih.nih.gov/research/research-results/reasons-physicians-recommend-or-dont-recommend-common-complementary-health-approaches-to-patients [9] – https://pmc.ncbi.nlm.nih.gov/articles/PMC10776114/ [10] – https://www.stjamesrehab.com/blog/how-holistic-care-can-speed-up-your-recovery-and-improve-well-being [11] – https://www.mykeystonehealth.ca/blogs/blog/1334274-exploring-the-benefits-of-personalized-care-in-holistic-medicine [12] – https://www.ncbi.nlm.nih.gov/books/NBK144022/ [13] – https://jphe.amegroups.org/article/view/9442/html [14] – https://www.hopkinsmedicine.org/health/wellness-and-prevention/stress-busters-4-integrative-treatments [15] – https://synchronicity.org/blogs/blog/emotional-balance [16] – https://www.nccih.nih.gov/health/providers/digest/mind-and-body-approaches-for-stress [17] – https://www.floridamedicalclinic.com/blog/chronic-disease-management/ [18] – https://pmc.ncbi.nlm.nih.gov/articles/PMC9877113/ [19] – https://findingtherootcause.com/how-effective-is-holistic-medicine/ [20] – https://uspainfoundation.org/blog/holistic-approaches-to-chronic-pain/ [21] – https://gracefamilyacupuncture.com/Herbal-Medicine-and-Nutrition [22] – https://www.nccih.nih.gov/health/naturopathy [23] – https://my.clevelandclinic.org/health/articles/24103-holistic-doctor [24] – https://www.ahncc.org/certification/verification-of-active-certification/ [25] – https://www.cancer.gov/about-cancer/treatment/cam

Filed under WELLNESS Tagged with , , , , , , , , , , , , , , , , , , , , , , , ,

Intermittent Fasting: Finding the Sweet Spot Between Hunger Cues and Social Life

02/12/2025 Leave a comment

Many people now try intermittent fasting to boost their health and control their weight. This approach alternates eating periods with fasting and may offer benefits beyond just shedding pounds. But let’s face it: following this routine can become challenging when you’re out enjoying time with friends.

This article explores intermittent fasting and its effects on hormones that regulate appetite. It also provides practical tips for maintaining your fasting regimen during social events.

Getting to Know the Basics of Intermittent Fasting

Intermittent fasting (IF) is primarily a dietary approach that focuses on when to eat rather than what to eat. Here are some standard methods:

  1. 16:8 method: Don’t eat for 16 hours, and then eat within an 8-hour window each day.
  2. 5:2 approach: Eat like usual for five days; slash calories to 500-600 for two days, ensuring they’re not back-to-back.
  3. Try going without food for a full day once or twice every seven days.
  4. Alternate day fasting: Skip food every other day.

The 16:8 method is easy to handle and follow. It means you don’t have to eat breakfast and have meals from noon to 8 p.m., creating a specific fasting window.

Looking Closer at Hunger Hormones

Two significant hormones, ghrelin and leptin, are linked to our urges to eat and feelings of fullness. Intermittent fasting, which involves not eating for set times, can change these hormone levels.

The stomach produces a substance called “ghrelin.” People often refer to it as the ‘hunger hormone.’ This stuff revs up your appetite. You have plenty of it ready when looking at your next meal and less after you eat. When your stomach rumbles and you’re hungry, ghrelin acts as your buddy, signaling you to eat something. But if you go without food for a while, your body catches on—ghrelin calms down, and you don’t feel as hungry anymore.

Next up is leptin, often called the ‘fullness hormone.’ Your fat cells release leptin. It tells your brain you’ve had enough to eat. Leptin helps control energy, making you stop eating and burn calories. When you eat a lot, leptin increases. When you don’t eat, it decreases.

Studies show that intermittent fasting affects hunger hormones. This eating method often lowers ghrelin levels, which might reduce appetite. It also makes you more responsive to leptin, making recognizing when you’re full easier.

Your body changes when you fast. With little insulin, your body uses its fat stores for energy. Doing this long enough might help you shed pounds and trim body fat. Intermittent fasting could even increase human growth hormone (HGH) production, which helps burn fat and build muscle. Also, it impacts gene expression, leading to various health benefits.

How fasting affects hunger cues isn’t the same for everyone. Your age, sex, and health are key parts of handling not eating.

Benefits of Occasional Meal-Skipping

Missing meals does more than mess with our appetite; it also has several interesting health perks:

  1. Intermittent fasting often results in shedding pounds and cutting down on body fat.
  2. Your body might improve its insulin sensitivity and blood sugar control.
  3. Your cardiovascular health could benefit from positive cholesterol, triglycerides, and blood pressure changes.
  4. Your cells may enhance their repair processes, including autophagy, a form of cellular repair.
  5. It could boost brain health and reduce the risk of Alzheimer’s disease.
  6. You might see a reduction in internal inflammation and oxidative stress.
  7. It has the potential to help with cancer prevention.
  8. It may contribute to increased longevity.

Handling Friends and Food While Fasting

Staying with intermittent fasting can be hard when you’re out with friends. But you can do it! Here are some tips to help you stay on track:

  1. Plan: Adjust your eating window to include social events. If you have a dinner coming up, shift your fasting window to cover it.
  2. Tell your friends and family about when you eat, which helps avoid confusion and reduces the pressure to eat when you’re not supposed to.
  3. Focus on socializing, not just eating. Put more emphasis on talking and activities that don’t revolve around food.
  4. Remember to drink plenty of water. Bring a water bottle when you go out to keep you hydrated and help reduce hunger.
  5. During meal times, choose foods rich in nutrients. Choose items high in protein, complex carbohydrates, and healthy fats. These foods make you feel full and provide energy for more extended periods.
  6. Prepare kind ways to say no: Have a few polite phrases ready to decline food while fasting.
  7. Suggest other fun things to do: Propose activities to friends and family that don’t revolve around eating.
  8. Pay attention when you eat: Being present during meals can make your food more enjoyable and help prevent excessive snacking.

Tweaking Your Fasting Routine

Flexibility helps you stick to intermittent fasting. Consider these changes to fit social events better:

  1. Shift your meal times: Move your eating window to match gatherings and parties.
  2. Add a “flex day” – allow one day each week to relax your fasting schedule.
  3. Extend your eating window – consider adding an extra hour to eat during events.
  4. Rearrange fasting days – if you fast every other day, you might swap your fast and feast days for parties.

Building a Squad

Connecting with people who understand your intermittent fasting goals can improve your overall experience:

  1. Talk to your friends and family – explain your fasting objectives and how they can support you.
  2. Partner up – find someone with similar fasting goals to motivate each other.
  3. Join online communities: Search for forums or groups focused on intermittent fasting to exchange tips and encourage one another.
  4. Use smartphone apps: Many apps offer helpful features, such as progress tracking and connecting with others on the same path.

Stay Hydrated and Nourished

Staying hydrated and eating well matter a lot when you try intermittent fasting:

  1. Drink lots of water: Aim to consume 8-10 glasses daily, even during fasting periods.
  2. Consider drinks with electrolytes: These can help if you do long fasts.
  3. Pick foods with high nutritional value: When it’s time to eat, choose quality options like protein, good fats, complex carbs, and all the vitamins and minerals your body needs.
  4. Break your fast by choosing foods your stomach can handle.

To sum up

Intermittent fasting is a sturdy approach for keeping your weight in check and boosting your well-being. Knowing when you’re hungry and getting ready to deal with parties and meet-ups is key to achieving it. You need to stick to your plan while also being willing to bend a bit, ensuring you stay on top of your fasting game even when you’re out having a blast with your friends. This technique offers perks that go beyond just tracking your calorie intake.

Filed under WELLNESS Tagged with , , , , , , , , , , , , , , ,

30-Minutes to a Better Life: How to Lower Your Blood Pressure

01/16/2025 Leave a comment

Photo credit: Victor Tondee [CC BY 2.0]

Stress in America: The State of our Nation in November 2017, found that “a majority of adults (59 percent) said they consider this the lowest point in our nation’s history that they can remember…” Modern life, with the culture of multitasking and expectation to ‘do it all,’ continues to add more and more to our already packed schedules. Work demands, family obligations, and personal commitments all contribute. As stress levels rise, so too does hypertension and the risks of associated diseases and complications, like increased risk of heart disease and stroke. Approximately 1 in 3 adults has high blood pressure. Of those, about 54% have their blood pressure under control. This article will explore the best way to lower blood pressure through simple lifestyle changes.

While we are inundated with proof that exercise can lower stress, finding the time for physical activity may feel impossible. Including even one more activity in your day may seem daunting, but taking the time to exercise makes other challenges seem surmountable. Walking and practicing yoga are two forms of exercise that are easy to fit into your life and have been shown to reduce stress and blood pressure, contributing to overall cardiovascular health.

Walking is a low impact way to lower blood pressure. Proven to be as effective as running, the American Heart Association recommends 40 minutes of moderate- to vigorous-intensity activity for three to four days a week to benefit blood pressure and cholesterol levels. Too busy for 40 minutes? Try splitting it up into 10 to 15-minute increments, shown to be just as effective. Some ways to add more walking to your day are to take the stairs, park at the farthest end of the parking lot, walk your dog, or take a walk with your partner or family. This aerobic activity not only helps in reducing high blood pressure but also improves overall heart rate and cardiovascular function.

Like walking, links have been found between practicing yoga and improving blood pressure. A meta-analysis conducted by the National Center for Biotechnology Information found that “overall, yoga was associated with a modest but significant reduction in blood pressure in individuals with prehypertension and hypertension. It’s important to note that “…even small reductions in blood pressure have been shown to reduce risk for coronary heart disease and stroke,” according to the National Institutes of Health. Yoga practice, which combines physical postures (asana), breathing exercises (pranayama), and meditation, offers a holistic approach to stress management and hypertension management.

Many feel too intimidated to check out their local yoga studio. Misconceptions about yoga abound; while 75% of Americans agree “yoga is good for you,” 48% of all Americans say they are unlikely to try yoga, according to yogaalliance.org. It isn’t necessary to be hyper-flexible or in shape to practice yoga. As yoga continues to grow in popularity, it is becoming easier to find a studio that is the right fit for you. Alternatively, the internet provides a vast collection of free yoga videos to try at home. Yoga with Adriene on YouTube offers excellent options for beginners, including gentle yoga postures and relaxation techniques.

Roughly translated to yoke in English, yoga is the union between breath and movement. Both the physical practice (asana) and breathing exercises (pranayama) are beneficial because they stimulate the parasympathetic nervous system (PNS). Stress causes spikes in cortisol levels and triggers the sympathetic nervous system (SNS), our biological “fight or flight” response. The PNS is linked to our “rest and digest” response, slowing the heart rate and lowering blood pressure. Regular yoga practice, including meditation and pranayama, can be an effective stress reduction technique.

Some yoga postures are more beneficial than others for blood pressure reduction. Supported forward folds, both standing and seated (Uttanasana and Pashchimottanasana) are considered cooling for the body and help to quiet the mind. Forward folds can be especially calming after a stressful day and are often included in restorative yoga sessions.

Yoga poses that are contraindicated for practitioners with hypertension are inversions, such as headstand and handstand (Shirshasana and Adho Mukha Vrksasana), and poses that compress the diaphragm, like bow pose (Dhanurasana). As always, please check with your doctor before beginning any new exercise regimen, especially if you’re concerned about the dangers of exercising with high blood pressure.

As days speed by faster and faster, with more to do and less time to do it, taking a moment for mindfulness, spending 15 minutes walking through your neighborhood or focusing on a simple yoga flow, can allow some space between you and those daily agitations associated with everyday life. Reducing overall stress through these relaxation techniques is one of the best ways to combat hypertension and lead a happy, healthy life.

In conclusion, incorporating regular physical activity like brisk walking and a consistent yoga practice into your routine can significantly contribute to stress reduction and blood pressure management. These lifestyle modifications, along with other relaxation techniques and stress management strategies, can help improve your cardiovascular health and overall well-being. Remember, even small changes can make a big difference in how to help high blood pressure and enhance your quality of life.

 

References

American Psychological Association

Click to access state-nation.pdf

Centers of Disease Control

https://www.cdc.gov/bloodpressure/index.htm

American Heart Association

http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/Walking/Walk-Dont-Run-Your-Way-to-a-Healthy-Heart_UCM_452926_Article.jsp#.WmqtFpM-fVr

American Heart Association

http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-Infographic_UCM_450754_SubHomePage.jsp

National Institutes of Health

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679769/

Yoga Alliance

Click to access 2016%20Yoga%20in%20America%20Study%20RESULTS.pdf

Yoga with Adriene on YouTube

https://www.youtube.com/watch?v=OQ6NfFIr2jw&list=PLui6Eyny-UzzWwB4h9y7jAzLbeuCUczAl%5D and busy people

 

 

Yoga Journal

The Scientific Basis of Yoga Therapy

Yoga International

https://yogainternational.com/article/view/5-poses-to-reduce-hypertension

Filed under WELLNESS Tagged with , , , , , , , , , , , , , , , , , , , ,

Supermom Serenity: Revealing the Transformative Power of Restorative Yoga

05/02/2024 Leave a comment

Yoga can provide mothers with obvious and unexpected benefits for the mind, body, and spirit. One of the main reasons every mom should do yoga is that it offers them emotional and physical balance and self-acceptance. There are several different types of yoga, but today, we will focus on restorative yoga.

What is restorative yoga? It’s a therapeutic style of yoga that revolves around using props in order to get into certain poses in an easier way, thus enabling you to completely surrender to the pose. This practice is not physically challenging and doesn’t require you to switch from one position to another quickly, but rather encourages you to stay in a certain pose for an extended time period.

This form of yoga will encourage busy moms to slow down, heal, and reflect. Instead of focusing on physically challenging poses, restorative yoga emphasizes simple stretches. You will learn to practice stillness, center your breath and body, and hold certain poses for extended periods. Staying in a certain pose for as long as you are comfortable will help you achieve a state of relaxation.

Like any type of yoga, you can choose to work either your entire body or a specific area. You can achieve restorative yoga poses by using many different props, such as pillows, blankets, chairs, straps, blocks, and bolsters. By using these props, you’ll allow your body to relax and stretch with support.

Restorative yoga isn’t as popular as other yoga techniques since most people opt for something more physically challenging. Nevertheless, restorative yoga is far from easy (even though it might not look that way) and offers many different health benefits.

Aids Weight Loss

You might be thinking that there’s no way restorative yoga could help you lose weight since it isn’t an aerobic style of yoga, such as the fast-paced vinyasa flow. Or maybe you’ve learned that you can lose weight only by taking part in strenuous exercise and keeping a healthy diet. Although this is true, there are other ways to lose weight effectively. By practicing one of the calmest forms of yoga, you can lose significant weight by reducing the stress hormone cortisol, which is associated with too much stress and excess belly fat. The National Institutes of Health study, led by researcher Maria G. Araneta, PhD, MPH, of the University of California, San Diego, found that it also helps people get rid of subcutaneous fat.

Restorative Yoga for Menopause

Restorative yoga will help reduce the effect of hormonal changes associated with menopause by balancing your endocrine system. Your poses in a therapeutic yoga class will stimulate all your body’s organs, glands, tissues, and cells, significantly affecting your neuroendocrine system. As a result, it will also increase oxygenated blood flow to the glands in your head and neck.

Calm the Nervous System

Stress and anxiety cause our nervous system to move into fight or flight mode. On the other hand, restorative yoga can help bring back balance and calm to the nervous system. Practicing simple yoga stretches for just an hour a day will trigger the parasympathetic nervous system and get your body into a more balanced rest and digest state. You should feel a sense of calmness and rejuvenation when finished.

Increase Flexibility

Yoga is probably best known for increasing flexibility. However, restorative yoga isn’t about how bendy you can get, like some of the other more popular forms of yoga. Instead, it focuses on simply teaching you how to release tension in your body, especially in tight areas. Because of this, restorative yoga may be the fastest way for you to learn how to increase your flexibility.

Injury and Illness Recovery

Restorative yoga is excellent for all people recovering from a particular illness or who are partially immobile and unable to take part in more strenuous workouts. This form of yoga allows people with depleted strength and low energy levels to enjoy some exercise. Engaging in this form of exercise will help you become more active. You’ll also experience a faster recovery, seeing how restorative yoga will help you rest, relax, and fight stress.

Restorative Yoga for Women with Breast or Ovarian Cancer

According to a study published by the Wake Forest University School of Medicine, restorative yoga may help slow down the development of breast and ovarian cancer in patients suffering from these conditions.

https://www.ncbi.nlm.nih.gov/pubmed/18544284

Strengthen Mind and Body

By strengthening your mind-body connection, you’ll deepen your self-awareness and introspection and experience a heightened body awareness. With a solid mind-body connection, you’ll be able to access certain parts of your body and relieve those areas of tension very quickly.

Try these 7 easy-to-follow poses to relax the mind and body:

Restorative Yoga Sequence to Relax the Mind and Body – Yoga Rove

Filed under WELLNESS, yoga Tagged with , , , , , , , ,

Digital Detox: Break Free from Screen Addiction and Reclaim Your Life

09/06/2023 Leave a comment

Imagine a reality where your life isn’t dominated by screens, where you’re in control, not the other way around. It’s not science fiction; it’s the path to wellness through a digital detox or social media detox. In an age when screens are our constant companions, it’s time to ask ourselves: Are we thriving or merely surviving? Let’s dive into the compelling journey of reclaiming life from the clutches of screen addiction and nurturing our overall wellbeing.

Decoding Screen Addiction

Screen addiction, the modern menace known as “digital addiction” or “internet addiction,” transcends age boundaries, pulling us into a vortex of digital distractions. As Dr. David Greenfield, a leading expert on internet and technology addiction, warns, “Screen addiction can be insidious. It lures you in with the promise of connection but often leaves you feeling more disconnected than ever.”

The Toll on Our Well-being

The toll of screen addiction is like a ripple effect, touching every corner of our lives:

  1. Mental Health: Our constant digital dance with comparison, online conflicts, and FOMO on social media fuels anxiety, depression, and a profound sense of isolation. Renowned psychologist Sherry Turkle emphasizes, “We’ve become so accustomed to ‘connecting’ online that we’ve forgotten the power of true, face-to-face connection.” This digital overload can significantly impact our emotional wellbeing.
  2. Physical Health: Screens seduce us into sedentary living, ushering in various health woes, from obesity to eye strain. Dr. Michael Breus, a sleep expert, notes, “The blue light emitted by screens disrupts our sleep patterns, leaving us fatigued and unrefreshed.” This disruption can severely affect our sleep quality and overall health.
  3. Interpersonal Relationships: Screens often stand as barriers between us and our loved ones, stealing precious moments of real-world connection. Dr. Edward Hallowell, a psychiatrist and author, asserts, “Our screens have become the new third wheel in our relationships, siphoning off quality time.”
  4. Productivity Paradox: The more we think we’re doing, the less we achieve. Dr. Cal Newport, author of “Digital Minimalism,” cautions, “Digital distractions fragment our focus, making it harder to engage in deep work and accomplish meaningful tasks.” Constant notifications and social media updates can severely impact our attention and time management skills.

The Journey of Digital Detox

To reclaim your life and prioritize your well-being, let’s map out the path of a digital detox:

  1. Set Boundaries: Draw a line in the digital sand. Designate tech-free zones in your home and allocate specific screen-time hours. Dr. Greenfield advises, “Clear boundaries are essential in regaining control over screen time.” This can significantly improve your work-life balance.
  2. Digital Sabbaticals: Consider periodic digital getaways—weekends or even a screen-free period. Use this tech-free time to reignite your passions and reconnect with the world. As Dr. Turkle suggests, “Disconnecting from screens allows you to reconnect with yourself and others.”
  3. Mindful Screen Time: Curate your digital world. Unfollow accounts and unsubscribe from newsletters that don’t enrich your life. Dr. Nicholas Carr, author of “The Shallows,” reminds us, “Our online choices shape our minds. Choose wisely.” Be conscious of your technology use and device usage patterns.
  4. Rediscover the Analog Joys: Dive back into offline activities—rediscover the scent of a physical book, the joy of a long-forgotten hobby, or the serenity of nature. Dr. Richard Louv, a nature advocate, encourages us, “Time spent in nature is time invested in your wellbeing.”
  5. Champion Physical Activity: Prioritize exercise, the ultimate antidote to screen-induced lethargy. Dr. Breus adds, “Regular physical activity not only improves sleep but also boosts your mood and energy levels.” This can be a great form of stress reduction.
  6. Embrace Real Connections: Nurture face-to-face relationships. Engage in heartfelt conversations and create lasting memories with family and friends. Dr. Hallowell emphasizes, “Quality time with loved ones is the true treasure of life.”
  7. Mindfulness and Meditation: Incorporate mindfulness and meditation into your daily routine. Dr. Jon Kabat-Zinn, a pioneer in mindfulness, says, “Mindfulness allows you to observe your screen habits without judgment, empowering change.” This practice can help you stay in the present moment and improve your emotional wellbeing.
  8. Seek Support: If breaking free from screen addiction feels like a Herculean task, reach out for help. Therapists and support groups provide invaluable guidance and a supportive community. Dr. Greenfield reassures, “You’re not alone in this journey to reclaim your life.”

The Journey Begins

Reclaiming your life from screen addiction isn’t just a choice—it’s a thrilling adventure backed by expert wisdom. You’ll regain balance between the digital and physical worlds by establishing boundaries, embracing mindfulness, and caring for your body and mind. Your wellbeing is worth every effort to break free from screens’ grasp and regain control of your life. Embrace this digital detox journey and rediscover the happiness, fulfillment, and boundless possibilities that await beyond the screens. It’s not just a journey—it’s a renaissance of your life.

Ready to break free from screen addiction and embark on your social media detox journey? Share this article with your friends and family to inspire them to join you on the path to wellness. Let’s make a collective commitment to prioritize our wellbeing over screens. Together, we can create a healthier, more mindful digital world. Click the share button and be the catalyst for change today!

These resources offer deeper insights into the topics of screen addiction, mindfulness, digital detox, and overall wellbeing, supplying valuable guidance and strategies for those looking to make positive changes in their digital habits and lifestyle.

Dr. David Greenfield: https://www.virtual-addiction.com

Sherry Turkle: http://www.sherryturkle.com

Dr. Michael Breus: https://thesleepdoctor.com

Dr. Edward Hallowell: https://www.drhallowell.com

Dr. Cal Newport: https://www.calnewport.com

Dr. Nicholas Carr: http://nicholascarr.com

Dr. Richard Louv: https://richardlouv.com

Dr. Jon Kabat-Zinn: https://www.mindfulnesscds.com

Filed under WELLNESS Tagged with , , , , , , , , , , , , , , ,

Unlocking Radiant Wellness: 7 Simple Steps to Transform Your Health

08/17/2023 Leave a comment

In the hustle and bustle of our modern world, where stress and sedentary lifestyles often take center stage, achieving true wellness might seem like an elusive dream. But fear not because the path to vibrant health is within your reach. Imagine waking up each day with boundless energy, a robust immune system, and a positive outlook on life. It’s not just a fantasy; it’s a reality waiting for you to embrace. Prepare to dive into seven game-changing steps to overhaul your health and amplify your well-being. Bid farewell to exhaustion, stress, and sluggishness, and get ready to welcome a life bursting with vibrant energy and vitality!

1. Delight in Mindful Eating: A Journey to Flavorful Awareness

Your journey towards better health begins at your plate. Shift from rushing through your meals to practicing mindful eating, directing your attention to your food’s flavors, textures, and aromas. Take your time to chew slowly and relish every bite. Opt for whole, unprocessed foods like colorful vegetables, lean proteins, and whole grains. You’ll boost your energy levels, support digestion, and maintain a healthy weight by fueling your body with nourishing choices.

2. Unlock Vitality: Prioritize Your Sleep Sanctuary

Sleep is your body’s natural healer. Strive for 7-9 hours of peaceful sleep every night. Set a sleep-friendly space by maintaining a calm, dark, and quiet bedroom. Develop a soothing pre-sleep routine, like reading or doing gentle stretches, to help your body recognize it’s time to relax. Adequate sleep enhances cognitive function, strengthens your immune system, and promotes emotional well-being.

3. Ignite Daily Motion: Fuel Your Active Lifestyle

Embark on a dynamic journey that defies the conventional notion of exercise confined to gym walls. Embrace the joy of moving your body through spirited walks, rhythmic dances, soul-soothing yoga, or the exhilarating pedal of cycling. Let the world be your wellness playground, inviting you to explore and invigorate your body in exciting ways! Unleash a burst of vitality by aiming for a rewarding 150 minutes of moderate intensity exercise every week. Physical activity boosts mood-lifting endorphins, improves cardiovascular health, and helps maintain a healthy weight.

4. Forge Inner Strength: Mastering Stress Resilience

Defy stress’s grasp and enhance your well-being. Empower yourself with daily routines: engaging in creative pursuits, deep breathing, meditation, serene outdoor walks, calming yoga poses, and mindfulness. Conquering stress brings tranquility, sharper focus, improved sleep, and a more robust immune system.

5. Hydrate for Optimal Health

Think of water as your body’s VIP guest—it’s crucial for everything it does. Your mission? Sip at least eight glasses of water daily, adjusting as needed based on how hot it is or how much you move around. Why? Because staying hydrated is like giving your skin a healthy glow, keeping your tummy happy, and helping your body flush out the bad stuff. And here’s a tasty twist: jazz up your hydration game with herbal teas or water infused with fruits and herbs. Your body will love the extra goodness! Ready to raise a glass to better health? Hydration is the name of the game, and you’ve got the power to win it. So, bottoms up! Your body will thank you.

6. Foster Meaningful Connections

Human connections are a cornerstone of well-being. Nurture your relationships with family and friends. Engage in open conversations, share your thoughts and feelings, and offer a listening ear. Social interactions boost mental and emotional health, reduce feelings of isolation, and provide a strong support system during challenging times.

7. Practice Gratitude Daily

Cultivating an attitude of gratitude can have profound effects on your health. Start or end each day by reflecting on three things you’re grateful for. This simple practice shifts your focus from what you lack to what you have, fostering positivity and resilience. Researchers have linked gratitude to the reduction of stress, improvement in sleep quality, and an enhanced overall sense of happiness.

Radiant wellness isn’t a distant goal; it’s a series of conscious choices you make daily. By embracing mindful eating, prioritizing quality sleep, staying active, managing stress, staying hydrated, nurturing connections, and practicing gratitude, you’ll pave the way for a life of vibrant health and happiness. Take these steps one at a time, celebrating each small victory. Remember, you hold the key to unlocking your best self—energetic, resilient, and radiantly well.

As you embark on this transformative journey, always listen to your body and consult with healthcare professionals before making significant changes to your lifestyle. Your path to wellness is unique; these actionable steps guide you toward a healthier and happier you. Embrace them and watch your health flourish in ways you never thought possible. Here’s to your radiant well-being!

Filed under WELLNESS Tagged with , , , , , , ,

Setting Your Mind Towards a Healthy Lifestyle

07/04/2022 Leave a comment

Good health begins in our mind.

Cognitive Behavior Therapy asserts that our actions and behaviors are a product of our thoughts and feelings. Therefore, if we want to change our actions and behavior, we must change our thoughts and feelings. 

Does that make sense?  

Indeed, it does, especially in the health and fitness field — for the road to health, fitness, and well-being begins in the mind.

It starts as a feeling.

We often feel dissatisfied by our body shape – especially when we reach a certain age when what used to be lean and mean becomes rounded and saggy. 

We often feel dissatisfied with our energy level or the decreasing amount of work we can do before we feel tired. We begin to ask ourselves what happened and why.

Sometimes, we don’t notice the subtle yet dangerous changes in our body and our physiological responses to stimuli until we end up in the emergency room or the doctor’s office. Then, when the blood chemistry or scan reveals what is wrong, we get scared and anxious.

People try to ignore these feelings of discontent, frustration, fear, and anxiety about the state of their health. Some deny that they have these feelings.  

But, these feelings are essential.  

They can bog us down with self-pity and paralyze us in hopelessness, or they can be the stimuli for positive action. These can be feelings we don’t want to feel ever again. So, we do all that is in our power to get back into shape and live a healthier lifestyle to prolong the days of our enjoyment of life and all it offers.

If you are concerned about your health and lifespan, are thinking about chronic illnesses, and are at risk for such, you are not alone.

Maybe you have been diagnosed with a lifestyle-related medical condition or know someone who has, causing you to re-examine your health status.

At some point, all of us begin to consider such issues seriously, and good for you! It can motivate you to take action. Once you’re on the edge of action, go further and set your mind and behaviors to a healthy lifestyle.

Step 1: Let your fingers do the walking! 

Get on your smartphone or tablet PC and start browsing the internet for information. Be careful, though; many sites out there can scare you with disinformation and leave your pockets bleeding.  

Go to trusted sites and get relevant and accurate information about healthy diet and fitness. Read all you can to find out what that looks like, and then take action. 

Step 2: Make a choice! 

Armed with your education from step one, you can now examine all unhealthy aspects of your life and make a list of goals with specific action steps to reach them. 

Step 3: Get moving! 

Join a gym, follow a healthy eating plan, hire a personal trainer, or attend an aerobics class at a nearby community center. Ask your doctor for advice. 

Make small changes that will result in significant changes in time.  

Want to lose 100 pounds? Begin with losing 100 ounces. Begin by shaving off 100 calories from your diet by skipping your usual glass of soda, candy bar, or bag of chips.  

If you drink 3 cups of coffee daily, try cutting it to two. If you take sugar and cream with your coffee, cut the cream and sugar in half or strive for black.  

Skip the cake, choose an apple or an orange for dessert three times a week, and build up from there.

The power of visualization.

If and when you are trying to lose weight, it helps if you visualize your goals. By visualizing yourself reaching a goal, you’re actually training your brain to interpret that imagery as reality—and creates new neural pathways to support that reality.

  • Create an image of what healthy looks and feels like in your mind. Find short phrases, written words, or find a picture.
  • Visualize yourself succeeding at your goal. You might picture yourself crossing the finish line of your first 5k, or stepping on the scale 20 lbs lighter.
  • Create a vision board of images of your goal body, and put it somewhere so you can see it daily.
  • What is your favorite thing to do in the world?  Is it carrying your kids? Is it playing basketball or football with them? Is it driving your car? Is it going camping or traveling? Imagine how you are going to do those things (if you can still do those things) if you’ve lost the use of half of your body because you’ve had a stroke.  Sobering visions, aren’t they? And they work. They stop your cravings! They distract your mind from unhealthy desires and sway you towards a healthy mindset.

The battle is in the mind.

The mind is a powerful thing. It can make you do certain things that you would otherwise not do. A man diagnosed to be in the initial stages of coronary artery disease – his arteries were narrowing because of arterial plaque, which motivated him to go on a diet and exercise.  

He took pictures of his kids and put them in front of him every time he ate. Each mouthful of vegetable and fruit meant that much more time that he would be around to watch them grow.   

Whenever he felt like skipping his morning walk, he would imagine his kids living without his support and love. Immediately, he’d get up and walk like his life depended upon it – and it did. Happily, he was able to reverse the coronary artery disease through small lifestyle changes – his kids are now in college.

Use your mind to be informed. Use your mind to choose what is good for your health. Use your mind’s eye to motivate you toward your health and fitness goals. It all begins in the mind.

Filed under WELLNESS Tagged with , , , ,

6 Tips to Help You Stick to Your New Year’s Resolutions

01/10/2022 Leave a comment

friendsWe all desire to be healthier and every year we make a resolution to do just that, but making a resolution is much easier than keeping it.

Have you recently made a resolution to be healthier?

Would you like some great tips to help you reach your New Year’s resolution goals?

Well, if you do, then you have come to the right place to do just that! The more you know, the easier it will be to stay focused and consistent, so you can become a healthier you for the long term.

Resolution

The key to keeping your resolution is to start with goals that you can keep. Start with a small resolution and work your way up to bigger ones.

Instead of deciding to workout every day, resolve to work out two times a week. After you accomplish that, then you can add another day to your workout routine.

Each time you keep a resolution, you will gain momentum to help you accomplish your next goal. Before you realize it, working out on a regular basis will come naturally to you.

Rewards

Set up a rewards system to help you stick to your health resolutions. If you have something to look forward to, it is much easier to stay focused on what you want.

When you do reward yourself, remember to make it a non-food reward! Choose something that will inspire you like donating all your too-big clothes to charity, or go for a relaxing spa session.

Your reward can be almost anything as long as it doesn’t undermine your efforts and motivates you to accomplish your health and fitness goals. Your reward should also fit into your budget.

Friends

A goal is always easier to accomplish with help from your friends. When we stumble and fall, our friends will be there to help us back up. Find other like-minded people that also want to be healthy and start a group so that you can all support each other.

Join a group workout class. Classes are an ideal way to stay motivated and healthy. With the right support, you will find that keeping your resolution is much easier!

Reaffirm Your Resolution

Stay focused on your goals. Set aside time each day to contemplate and to reaffirm your resolution.

Ask yourself… What can I do today to reach and keep my health and fitness goals?

The more you think about your goals, the more likely you are to keep those goals. You can even create a vision board dedicated to your resolution to be healthy.

Take a poster board and fill it with images that remind will remind you of being healthy. Hang it where you will see it every day and be reminded to stay focused on your goals.

Lifestyle Choices

Being healthy is a lifestyle choice. We make choices every day that impact our life and our health. Keeping your resolution to be healthy will be influenced by those choices.

Examine your choices carefully and ask yourself if this will hinder you or help you in keeping your goals.

When you become more aware of your choices, you will find it easier to stay focused on keeping your resolution to be healthy.

Accountability

Keep yourself accountable for your actions.

Before you skip your workout or eat that slice of pie, ask yourself…Will I regret this decision? Will your decision leave you feeling guilty?

Deep inside, you know if what you are doing is healthy or not. Thinking about the consequences may help you make the right decision. Exercise and eating right is a choice, not a jail sentence. Healthy lifestyle changes should be fun, not a chore! YOU are in charge of your life. No one can do it for you.

Stay focused on what you want and don’t let anything stop you from getting it. When you truly decide that you will keep your resolution to be healthy, then you will.

Another way to become accountable is by telling someone or multiple important people in your life about the resolution you have made. Ask them for help in checking in with you as to its progress. This can help you because you will be anticipating having to discuss your progress with another person.

 

 

Filed under WELLNESS Tagged with , ,

Are You Suffering From Brain Fog?

09/14/2021 Leave a comment

Photo credit: Shannan Muskopf [CC BY-SA 3.0]

Almost everyone experiences brain fog from time to time. So, what exactly is brain fog? It’s a condition where you feel a general lack of mental clarity. You may feel forgetful, confused, or have trouble concentrating. Various factors may lead to brain fog, such as nutritional deficiencies, hormonal imbalance, stress, sleep disorders, or environmental toxins. Once you understand why you are suffering from brain fog, you can take proactive steps to fix it.

Here are five possible reasons you are suffering from brain fog –

Poor Nutrition

Eating a diet filled with highly processed foods, aka junk foods, will leave you feeling foggy. There isn’t much, if any, nutrition left in these foods after they’ve been stripped of their natural state, taking this and that out and adding in more chemicals than we can count to come up with something that will stay on the shelf indefinitely.

When you put bad gas in your car, it makes your car sputter, cut out, and just run poorly. Well, think of highly processed foods as lousy fuel for your body.

Get more fresh whole foods into your diet to combat brain fog. Eat organic as often as possible and fill your body with the goodness that comes from real food.

Sedentary Lifestyle

Leading a life without much movement can cause brain fog because your brain isn’t getting what it needs to be sharp and alert.

Your brain needs oxygen and vital nutrients, which are carried to it through the bloodstream. If you don’t get your blood pumping to increase blood flow through exercise, your brain lacks the very things it needs to do its job correctly. Exercise improves brain function, so get off the couch. Even a quick 10-minute walk will go a long way towards improving your brain power.

Toxic Buildup

Our bodies can get polluted from chemicals in the air we breathe, the water we drink, and the foods we eat. If you don’t eat healthily and get some exercise, these toxins can build up, causing your body and brain to function at sub-optimal levels.

Detoxifying can be an unpleasant experience the first time because we’re stirring up all the crud that has built up over our lifetime. The more often you do this, the easier it becomes, and you will feel the effects of having a cleaner body and a clearer mind.

Stress

Chronic stress is another factor that can lead to physical and mental problems. Stress elevates a hormone in your body called cortisol that causes inflammation in your brain and body. Chronic inflammation can cause many health issues, including fatigue, damaged brain cells, depression, weight gain, and glucose imbalance.

Finding an outlet for your stress would be immensely helpful, such as adding an exercise regimen to release endorphins in your brain, which cause you to feel good; it can even help you shed unwanted weight. You can also choose to pamper yourself by taking a hot bath, getting a massage, meditating, or trying yoga.

Dehydration

If you don’t consume enough water, you may suffer from dehydration.
Water can help flush the waste and toxins out of your body that can accumulate in your intestinal tract.

Try to consume at least 8 cups of water per day. An easy way to incorporate more water into your day is to drink a full glass upon rising and another before each meal. For advanced hydration and flavor, a healthy sports drink will do the trick.

If you find yourself feeling foggy regularly, chances are good you’re suffering from one or all of these issues. Get some exercise, eat better, drink lots of water and release your stress, and you’ll feel sharper in no time.

Resources

Bolero Advanced Hydration

http://www.gobolero.com

Filed under WELLNESS Tagged with , , , ,

← Older posts