What Makes Wellness Holistic?

     In today's fast-paced and often stressful world, prioritizing our overall health and well-being is more important than ever. One approach that has gained popularity in recent years- and for good reason- is holistic wellness. You may have heard the term before; you may be wondering what the f%#! that even means. Well..fret no more lovelies! I’m here to give you a quick rundown and get you started with some basics.

     Getting your feet wet doesn’t have to end in a full plunge! After reading this, you may start to incorporate one or more of these ideals in your daily life. Or…you might think we’re bat shit crazy and go eat a steak while watching a sitcom in your Snuggie with a beer and your hand and the volume set to full send about it. Either way, by the end of this article, you’ll have a better grasp of the term and a practical idea of how to implement it. So without further ado..

     As for that “WTF” question first: Holistic wellness is an idealistic way of viewing general health and well-being that encompasses a broad range of practices and principles focused on cultivating balance and harmony in all aspects of our lives - physical, mental, emotional, and spiritual. It is the belief that one can not be completely healthy or well by only defaulting to the standard “diet and exercise” outline. We are so much more than that! It takes into consideration the human- that’s you, ya goof- as a whole. I do believe we are not just our bodies. There is more to us than sinew and electricity.

     Now I’m not going to jump head first into Cartesian dualism and say that ALL we are is a thinking thing stuck inside a body, but it would behoove us to recognize the fact that there is a part of us that lives by a different set of rules. Some call it a soul, some ego, some may even call it God. Regardless of your idea of it, it exists. Just like the body that we break down and rebuild and nourish and care for daily, our mind, our inner-being needs a little TLC, too. 

     This brings in the whole-person-based concept of holistic wellness.  By integrating more somatic principles and focusing on the human being as a whole, we can start to strengthen the mind-body connection and begin to mold our existence into a manifestation of what we consider in ourselves to be a purposeful life. Instead of following the rest of the sheep to slaughter, we can begin to not only desire, but truly live what we admire about this universe and our place in it. 

     This may sound like a huge step but, as with anything, it is composed of small ideas and practices that, given time, have the power to completely transform. Some of these basic principles include: Mindful eating, staying hydrated, connecting with nature, practicing meditation and/or yoga, nurturing personal connections, prioritizing sleep, and being proactive with our mental health instead of just using it to get out of work or say whatever the f%@! we want to the new barista that doesn’t yet know we like exactly one and a half shots of vanilla instead of the full two yet. Let’s hold hands and take a walk together.

 

 

 

 

Mindful Eating: Nourishing the Body and Soul

     I don’t know about you, but i have a bad habit of shoveling food at warp speed into my face hole and expecting Scotty to beam me up off planet heartburn later. Its something I was trained to do and something I've been working on. If you’ve given ANY thought into this, whether it be diets, cutting processed foods or alcohol, or just trying to not overeat, the congrats. You’ve already implemented our first fundamental principle!

     Mindful eating is a practice that encourages us to actually pay attention to the present moment and be fully aware of our food choices and eating habits while carrying them out. It involves listening to our body's hunger signals and thinking about the situation as a whole before ordering those four Cheesy Gordita Crunches. Fun fact: Did you know that Clinical studies have shown that a whopping 37% of people mistake thirst for hunger because thirst signals can be weak? That’s right folks! Next time your stomach starts growling, think to yourself, “What have i had to drink today”, because chances are you’re just slightly under hydrated.

Other aspects of this practice include savoring the flavors and textures of our meals, really paying attention to every bite and cultivating a deeper appreciation for the nourishment that food provides and trying to think of how each ingredient could possible benefit or harm you. Aside from the regular health benefits, such as weight loss, improved digestion, lower stress levels due to not overeating and inadvertently overtaxing your nervous system, mindful eating allows us to cultivate a more positive relationship with food.

     An easy way to start dabbling in this blasphemous, dark art is by simply setting aside dedicated time for your meals without distractions. Take a moment to express gratitude for the food on your plate, and eat slowly, chewing each bite thoroughly. Pay attention to how different foods make you feel, both physically and emotionally. By fostering a mindful approach to eating, you can gain a deeper connection with your body and really learn to understand how its needs interact and mingle with your brains wants and needs. 

 

 

 

 

Staying Hydrated: The Power of Water in Nourishing the Body

     Hydration is a fundamental pillar of holistic wellness, yet many of us struggle to drink an adequate amount of water each day, as we reflected on above. Our bodies rely on water for numerous essential functions, such as regulating body temperature, aiding digestion, and flushing out toxins. Dehydration can lead to a variety of health issues. Dehydration actually reduces blood flow, especially to the brain. Over tie, this can cause fatigue, poor concentration, headaches, lower reaction times, and an all around shitty attitude. And that's just one part of your body. The list of effects to different organs and systems goes on longer than the dried out shit you’ll be taking after not drinking enough water the day before.

     To stay hydrated, a good rule of thumb is to drink at least half your body weight in ounces per day, or more if you are physically active or live in a hot climate. Carry a reusable water bottle with you wherever you go as a reminder to stay hydrated- preferably eco-friendly. You can also infuse your water with fresh fruits, herbs, or vegetables to add flavor and make hydration more enjoyable. These also add electrolytes and minerals that will help you hold your water and utilize it better. I remember when I first started drinking a gallon a day, I’d piss LITERALLY like 40 times a day. My bladder was a constant SOS signal, but with some minor adjustments and the addition of things like coconut water, which contains potassium, magnesium, and chloride, my body was good to go and completely used to being hydrated properly within two weeks.So in order to optimize your body’s natural processes and function, hydration should be a no-brainer.

 

 

 

 

Using Nature to Reconnect: Harnessing the Healing Power of the Outdoors

     Spending time in nature is a powerful way to cultivate a deeper sense of connection with the world around us and foster a greater appreciation for the beauty and abundance of the natural world. Research has shown that time spent outdoors can reduce stress, improve mood, and enhance overall well-being. Whether you take a leisurely walk in a nearby park, practice yoga in the fresh air, or simply sit and observe the sights and sounds of nature, incorporating outdoor experiences into your daily routine can have profound benefits for your mental and emotional health. 

     Take time to notice the intricate details of the natural world, from the patterns in a flower petal to the rustling of leaves in the wind. Allow yourself to be fully present in the moment and immerse yourself in the beauty and serenity of nature. Connecting with the big beautiful space rock we call home can help you ground yourself. There is nothing that makes you delve into those existential monologues like witnessing a thunderstorm from your Florida room or watching a meteor shower from the back of your 1996 magenta Chevy s10. 

     Humans have spent millennia building dwellings to separate ourselves from the risks of the outdoors. Yeah, getting eaten by a grizzly probably f$@#!*g sucks, but it’s no reason to shy away from the fact the we are nature. We are animals. We live here with the other animals and all these amazing static and animated creatures and sights. Crashing that Barney-mobile into a wall on your way home from the meteor shower viewing would suck as well, yet we make time and go out of our way to drive to work to earn some fancy dyed cloth. Please, make it a priority to get out there and spend time in nature regularly, even if it's just a brief moment in your backyard or a nearby green space - your mind and body will thank you for it.

 

 

 

 

Meditation: Cultivating Inner Peace and Mindfulness through Repetitive Practice

     Meditation is a practice that has been used for centuries to promote relaxation, reduce stress, and cultivate a greater sense of mindfulness. It involves focusing the mind on a particular object, such as the breath or a mantra, and observing the flow of thoughts and sensations without judgment. Meditation can help quiet the chatter of the mind, improve concentration, and enhance emotional well-being. The problem is…This shit is HARD. It is, however, doable. Ever went on a walk with your headphones blaring some lofi beats and just stopped at a point and realized you had spaced out? THAT is meditation. You’ve likely already practiced it multiple times.

     Our minds are so full of stimulus and chatter that sometimes the mere thought of turning the volume down may be stressful. It took me at least half of my 33 years here to learn even the basics. My dysfunctional brain has no off switch. It does not know quiet. It’s 2am right now and here I sit, ranting to you, hopefully semi-coherently. That is where the repetition comes in. Its almost like you bore yourself into a healthy meditation. It’s you repeat it so much that your brain knows it can’t get away after a certain point. Then it finally concedes and what do you know, you’re hearing your timer go off, realizing you actually weren’t thinking about anything for a second.Then you build on this. You go deeper; you travel further. You will always have the endless chatter and monologue in your head. The trick to meditating is letting that chatter play in the background while you keep your waking mind in a safe room. Working meditation or walking meditation are exceptionally good at letting you begin this process with minimal frustration. 

     A good way to begin a meditation practice is to find a quiet and comfortable space where you can sit or lie down without distractions. Close your eyes, take a few deep breaths, and bring your awareness to the present moment. Notice the sensations of your breath as it enters and leaves your body, and gently guide your attention back to your breath whenever your mind wanders. Any small task or repetitive movement, thought, mantra you speak to yourself will help with this. I personally like to run my thumb on the outside of my index finger and sort of scrub the lines like an old washboard. Physical stimulus helps me unfocus. Try multiple techniques. It’s all about you finding what works so that it takes less effort. Start with just a few minutes of meditation each day and gradually increase the duration as you become more comfortable with the practice.

 

 

 

 

Yoga: Uniting the Mind, Body, and Spirit through Movement

     I’m sure just about anyone who has followed me here knows something about this topic. However, for the new bloods, yoga is another holistic practice that incorporates physical postures, breathing techniques, and mindfulness to promote balance, flexibility, strength, and inner peace. It began in India over 5,000 years ago and originally began as a spiritual practice to achieve mental discipline and enlightenment. The word yoga was first mentioned in ancient sacred texts called the Rig Veda. The Vedas are a set of four ancient sacred texts written in Sanskrit. Now there are many different styles of yoga, ranging from gentle restorative practices to more dynamic vinyasa flows to sweating your balls off in a room full of chatty moms, but I digress. Practicing yoga regularly can drastically improve mental clarity, while also encouraging relaxation and stress relief. The physical benefits are far outweighed by the mental. Yoga can be your meditation.

     If you're new to it, consider taking a beginner's class or following along with online videos-on the Melted Mellow Youtube Channel of course- to familiarize yourself with the basic poses and principles. You can literally learn five poses and practice them over and over, changing speed in transitions or order of poses to fill in whatever time block you;d like to dedicate to your session. Focus on connecting with your breath and moving mindfully through each posture, paying attention to the sensations in your body and honoring your limitations. Yoga is a practice of self-discovery and self-compassion, so allow yourself to explore and grow at your own pace.

 

 

 

 

Focus on Personal Connections: Cultivating Meaningful Relationships for Well-being

     Nurturing personal connections with friends, family, and community members is essential for holistic wellness. Building strong relationships can provide support, understanding, and a sense of belonging, which are vital for our emotional and mental well-being. By prioritizing quality time with loved ones, engaging in social activities, and expressing gratitude for the people in our lives, we can strengthen our connections and foster a deeper sense of community.

     Take time to reach out to friends and family members regularly, whether through phone calls, video chats, or in-person visits. Engage in meaningful conversations, share laughter and tears, and create lasting memories together. Building strong personal connections can help reduce feelings of loneliness, alleviate stress, and promote a sense of fulfillment and happiness. Remember that relationships are a two-way street, so be sure to offer support and kindness to those around you as well.

 

 

 

 

Sleep: The Foundation of Holistic Well-being

     Oh, the irony. The ever-illusive sandman. Quality sleep is crucial for our overall health and well-being. It allows our bodies and minds to rest, repair, and recharge. Establishing a consistent sleep routine is crucial and creating a restful sleep environment helps support that routine and promote optimal rest. Aim to get seven to nine hours of sleep per night, and listen to your body's natural sleep rhythms to awaken feeling refreshed and rejuvenated each morning.

     To enhance the quality of your sleep, try to establish a bedtime routine that cues your body and mind for rest, such as dimming the lights, practicing relaxation techniques, and avoiding screens and stimulating activities before bed. Create a comfortable sleep environment that is dark, quiet, and cool, with a supportive mattress and pillows. Prioritize sleep as a non-negotiable aspect of your daily routine, and make it a priority to prioritize your sleep needs in order to support your holistic well-being. If you;re anything like I was, this sounds like a fantasy. I’ve lived off 2-5 hours a night for years on end, and I’ve paid for it. Another perk of having an ADHD ridden brain and a less than ideal view on quality of life. But if you make some changes, maybe exercise, maybe implement what you’ve read here, maybe get off the damn phone for a bit, you can make it happen and your body and mind will thank you for it later.

 

 

 

 

General Mental Health and Well-being: Caring for Your Emotional and Psychological Health

     Caring for our mental health is just as important as caring for our physical health. Its kind of the whole jazz with “holistic wellness,” Treat your mind just as well, if not better, than your body. Practices such as journaling, expressing gratitude, seeking professional help when you get stuck,  and implementing mindfulness can all contribute to our overall mental and emotional well-being. Remember to prioritize self-care, set boundaries, and practice self-compassion in your daily life. No matter your bias, you ARE worth it. Take care of yourself and hang out here for a while. 

     Journaling is, no BS, one of the best tools for processing emotions. Reflecting on your experiences, going back and revisiting them later, and gaining insight into your thoughts and feelings does the mind wonders. Take time each day to write freely in a journal- even if its a couple sentences- exploring your thoughts, hopes, fears, and dreams. Express gratitude! You don’t have to thank anyone or pray or anything. Just FEEL gratitude. Be thankful you are here for this speck of time and that youre in a capacity to see all the cosmic art and feel all these emotions. Even anger is a blessing. It can motivate. Gratitude can help shift your focus from what you lack to what you have, creating an abundance mindset that will never leave you wanting. 

     Seeking professional help from a therapist, counselor, or mental health provider can be an important step in caring for your mental health if you are struggling with persistent feelings of anxiety, depression, or other emotional challenges. Don't hesitate to reach out for support when needed - contrary to popular belief, others see seeking help as a sign of strength and courage. Treat Yo Self…Mentally

 

 

 

 

     Oh shit, you're still here? Glad you stuck around and I really hope you were able to take something from this, no matter how small or insignificant. Just know that embracing holistic wellness is a journey of self-discovery and self-care that can transform your life in profound ways. It is not going to be easy- nothing worth attaining ever is. But it will change you. It will make you better. And it will help you to feel more comfortable and included.

     By incorporating these basic tenets, you will gain a greater sense of balance, harmony, and well-being. Remember that small changes can lead to big results, just take that first step and try to add one or more of these options to your daily life. Embrace your journey toward holistic wellness with an open heart and a willingness to explore new ways of nourishing your mind, body, and spirit. Get excited. Get ready. Your life is a precious gift - honor it by prioritizing your wellness and embracing the fullness of your being.