Holistic health care refers to comprehensive wellness. It considers both your physical and mental wellbeing.
Holistic health care is not complicated when you have the right routine and direction. There are three main components,
- Physical Activity.
- Mental Well-being.
Let us discuss one-by-one.
The first and primary aspect of holistic health care. It begins with a balanced diet.
A balanced diet contains all the nutrients necessary for the body. You must follow a balanced diet for attaining holistic health.
A balanced diet has macro and micronutrients.
Carbs, proteins, fats are Macronutrients. Vitamins and minerals are Micronutrients. Digestion of all these vitamins is crucial. For example,
If you follow a high protein low carb diet; you need to take more calcium, folate and vitamin B6 for proper protein digestion.
If you workout, you need to ensure adequate protein intake through food. (or supplements)
If you take in the right nutrition depending upon your goal, there isn’t any need for supplements. That is what a balanced diet is all about.
But a balanced diet varies from person to person depending on the individual goals and lifestyle. With that said, the following is a generalized example of a balanced diet for maintaining a healthy body.
a. Carbs – The larger part of your diet should consist of carbs. You can include brown rice, ragi, bajra, jowar and millets too. Ensure that you consume at least two types of carbs every day.
If you perform a ton of cardio activity, include more carbs in your meal. You can also obtain your carbs from fruits like banana, chikoo, watermelon etc. Carrots, Sweet and Normal Potatoes are fantastic sources of carbs.
It is a myth that diabetic patients should not eat carbs. Diabetic patients who consume complex carbs maintain proper insulin regulation in the blood.
So, carbs are good for health and do not avoid them.
b. Proteins – It helps in building muscles and makes one stronger. There is a wide range of proteins – animal protein, plant protein and protein from foods.
Animal protein includes meat, eggs, seafood, milk and milk products. It provides amino acids which are crucial for repair and growth of muscle fibres. But animal proteins contain both good and bad fats.
You can get plant proteins from pulses and grains, which are easy to digest. Derived proteins are proteins that come from green leafy vegetables, ragi and millets.
These vegetables have carbs with a high amount of amino acids.
c. Fats – The most vital part of a diet. Good fats act as lubricants in our digestive system and help the stomach to break food into smaller chunks.
Good fats – MUFA(monounsaturated fatty acid), PUFA (Polyunsaturated fatty acid), omega 3 and omega 6. You can get it from flax seeds, olive oil, coconut oil, cold-pressed oils and seeds.
Excessive good fat consumption, and bad fats (unsaturated fatty acids) from fried foods are bad for health.
d. Vitamins and minerals – You need an excess amount of micronutrients to digest the macros.
Fruits and vegetables contain large amounts of micronutrients. The more you add fruits and veggies in your diet, the healthier you become.
Vitamins and minerals also nourish your skin and hair.
e. Adequate Hydration – Hydration activates digestive enzymes and promotes intestinal health. Drinking water is not the only source of hydration.
Any liquid you drink during your day from coffee to juice adds to hydration. But water is a vital source of it.
Hydration activates digestive enzymes and promotes better intestinal health. Hot/ Cold does not matter.
But few studies indicate that cold water may shock and freeze organs for a while. It may prevent the proper functioning of organs.
To find the average water intake use the following formula,
Daily water intake = 0.08 * Bodyweight.
This formula helps you determine your water intake.
2. Physical Activity
The strengthening backbone of holistic health care.
With the rise of civilization and technology, human beings have become desk-bound creatures. Physical activity is an inherent part of holistic health and wellbeing.
As long your body experiences a healthy amount of stress, the type of activity does not matter. You can do,
Figure out your favourite form of exercise and create a habit. Make sure to do it at least thrice a week for a minimum of 30 minutes.
Overdoing your workouts on the first day is one of the common mistakes that a noobie makes. Avoid this as it hurts your knees and overall health.
It is always better to get guidance on your exercises and modify your diet accordingly.
3.Mental well being
The re-energizing aspect of holistic health and wellness care. In this post we are going to discuss about two ways to take care of your mental health – stress management and sleep.
Stress is of two types – Good and Bad stress. Good stress improves you; bad stress slows you down.
Symptoms of bad stress include,
- Inexplicable weight gain or loss.
- Over or under-eating.
However, bad stress can be diagnosed and treated by a health professional.
You can also practice yoga, exercise or meditate to relieve stress.
Never feel embarrassed to ask for help. Unhealthy stress leads to a ton of problems, including hair loss.
b. Sound Sleep
Sleep is vital for the proper functioning of the body. Sleep deprivation leads to poor decision-making and judgemental abilities, stress, irritation etc.
There are no set healthy hours of sleep. It depends on the lifestyle of a person. Being fresh in the morning is a sign that you had a good night sleep.
Avoid electronic gadgets before going to bed. Exposure to blue light blocks melatonin production, a hormone that helps you sleep.
Have your dinner two hours before sleep. You can drink warm milk with turmeric as milk has a protein called casein which induces sleep.
To wrap up
If you think wellness is expensive, try illness.Unknown
It is better to take care of your health rather than falling sick. There is no single key to stay healthy. Focus on nutrition, get sound sleep and exercise regularly to live a long and happy life.