The global wellness industry is estimated at US$4 trillion and most of it is focused on how a person’s body looks on the outside. In addition, a lot of what we see in the media about health is black and white—You are healthy if you are slim, fit and drink green juice and you are unhealthy if you do not. The reality is that true wellness comes when we feel good on the inside and our mind, body and spirit are in harmony. In addition, there is a spectrum of foods, lifestyle habits and thoughts that range from healthy to unhealthy. We all feel better as we move towards the healthy end of the spectrum.
Movement
After diet, exercise usually comes to mind as the next important part of a healthy lifestyle. However, studies are showing that getting in 30 to 60 minutes of exercise at least five days a week is not enough. We need to find ways to move throughout the day. Being sedentary, also called ‘sitting disease’ leads to increased risk of cardiovascular disease, obesity and anxiety and depression. Take breaks to walk, do stretches at your desk, move when you are on a phone call, or invest in a treadmill desk to keep your body moving throughout the day.
Total wellness also means that we give our bodies adequate rest between heavy exercise. Your muscles can only repair themselves when they are at rest. Overtraining can lead to injury and can, at a minimum, slow your progress but can also decrease your overall immunity and affect your mood and sleep.
We also need to be mindful of how we are treating ourselves as we move. You may challenge your body during exercise to a point of discomfort, but you should not push through a level of pain. The more we are able to connect with our bodies, the more we are able to understand the subtle signals that it sends us, so that we can give it what it needs.
Sleep
So you may eat a healthy diet and exercise for your heart health, but did you know that sleeping fewer than six hours a night significantly increases your risk of cardiovascular disease? Sleeping deficiency can also lead to increased risk of kidney disease, diabetes, high blood pressure and stroke. Lack of sleep also affects our mental alertness, moods and level of motivation.
As our muscles repair when we rest them, every cell in our body can be regenerated during sleep. Unfortunately, based on our hectic lifestyles, most adults are not getting the seven to eight hours of uninterrupted sleep each night that our bodies need. How we feel and function when we are awake is directly affected by the duration and quality of our sleep.
Here are some strategies to help you get a better night’s sleep:
Try having a regular bedtime so that your body can adjust to a routine.
Avoid heavy meals, caffeine and exercise a few hours before bed.
Limit looking at artificial lights from a television or your phone. Use the hour before bed for winding down activities such as reading or meditation.
Make sure that your room has a comfortable temperature and is dark.
Stress management
We all know that stress kills. In fact, stress is the root cause of many illnesses yet few of us are taking steps to proactively manage stress. While a lot of challenges may be out of your control (for example, financial problems, relationship issues, caring for a sick relative or demands at your job), you can master how you perceive those challenges. Tools such as yoga, meditation and mindfulness are helpful in managing stress and changing the way you view the obstacles in your life.
There are often simple things we can do to ease stress that would not take a lot of extra time or money. Listening to music, dancing, spending time in nature, laughter and taking deep breaths are all ways to trigger the relaxation response in the body and helping to heal from stress.
Relationships
In one of the longest studies of human health and longevity, Harvard concluded that the most important factor that determines whether you live a long, healthy and happy life is having at least one non-judgmental relationship. The social support from a spouse or close friend impacts on how much you enjoy your life and your physical and mental health.
Social media provides ample opportunities for us to stay connected with people we love. It is important for us to nurture these relationships for our overall well-being.
Health is not based on what you look like, it is based on how you feel. While we can impact our wellbeing by changing our diet, there are many other factors that play a role. We hunger for a lot more than food – a feeling of connection, purpose, success and excitement. When you are contented, appreciate life and find reasons to laugh, you are more likely to feel healthy and fulfilled. When you feel fulfilled, you are more likely to stick with a healthy diet and lifestyle.