When thinking about our health and well-being, it is easy to get carried away with focusing purely on the optimal physical attributes that we perceive health originates. But, what can we learn and digest from focusing on a more holistic approach to how we take care of our well-being?
A few among us may get put off by the word holistic. It has a stigma surrounding it that revolves around being a bit “new age” or “hippy-like”. With images of yoga retreats, chanting by the campfire while chowing down on tofu and chia-seeds.....
So, what is it?
Holistic health is a term most suitably associated as an approach towards life. Somewhat contrasting to the opening statement. The term defines how we focus on all aspects of what constitutes to health. The connection between mind, body and spirit. Again, how we perceive each of those categories is subjective. However, we can dissect the term into 5 objective aspects; Physical, Emotional, Social, Spiritual and Intellectual. This refreshing concept has been scientifically proven to show the interrelationship between all 5 of the aspects mentioned.
First off, there is a direct correlation between exercise and reducing depression. It has been well publicised that when we partake in exercise our body releases chemicals called endorphins. These endorphins interact with the receptors in our brain that reduce our perception of pain. Endorphins also trigger a positive feeling in the body, similar to that of morphine. Hence the expression “exercise or laughter is the best medicine” This physiological adaptation allows us to use physical exercise as a tool for stress management, a small demonstration of a holistic health benefit, without any chanting, camp-fire or tofu in sight....
Speaking of endorphins.... how often do you laugh?? Surrounding yourself with positive, happy and I guess, funny social circles also contributes to our overall holistic health. Ticking the social and emotional box in one. Not laughing enough at work, or amongst company you hold close...? Well, get funnier friends or start looking at the brighter side of life, again, a matter of perception here.
Movement and the brain
Exercise has been scientifically proven to contribute to neurogenesis. Neurogenesis is the process by which neurons are generated from neural stem cells and progenitor cells. Essentially the creation of new cells. A study published in The Journal of Neuroscience confirmed that: Running exercise improves new memory formation along with an increased neurogenesis in the hippocampus. With increased physical activity, the hippocampus grows in size if sustained over time, therefore enhancing our ability to form and retain information. In addition to this, dopamine is also released acting as a neurotransmitter playing a major role in motivation and alertness. Another chemical reaction occurring in the presence of physical activity is the release of serotonin (the happy chemical). Being heavily responsible for the joyous feeling once achieving and accomplishing goals. So, we have three interrelationships occurring here, physical, emotional and the intellectual aspect of holistic well-being. As we develop as individuals, we naturally develop relationships with people, form connections with places, music and imagery. As touched-on earlier, the hippocampus section of our cerebrum is mainly responsible for recognition memory, of which we consequently form and attach emotions. These are all important characteristics in how we build that perception of how we see well-being and we should be questioning ourselves whether we are linking any of the different aspects of health together?
Individual awareness
We have discussed the importance of the interrelationships between aspects that make us a well-rounded, healthy individual. However, the biggest relationship we must continually work on, is the relationship with our self. You could connect this aspect to the "spiritual” side of holistic wellbeing. The conversations we have with ourselves are extremely important on our outlook to life. We can be our own worst critic; we can also be hard on ourselves when we are analysing one’s performances. Be it at work, in relationships or our general ability to cope with the stressors of everyday life. Let’s link the physical and the emotional component again. We have discussed physical activity and its role with neurogenesis (creation of new brain cells) but alongside integrating a patient yet attentive mindfulness practice, studies show that with the two combined we can start to train our brain like a muscle, establishing a new neurological network. By no means is this easy; nor does it happen overnight. Hence, a patient yet attentive start to mindfulness. But we can start to teach our brain to stay calm, and therefore become better equipped to cope with stress and adversity. This links nicely with the activation of serotonin through physical activity, which plays an integral role in enhancing our mood and arousal towards positivity and happiness. Mindfulness is a whole concept in itself, a subject I shall be discussing in depth at a later stage.
To Conclude
The more we are consistently being physically active and patiently being more mindful of the interrelationships between the aspects that exude holistic well-being, our body starts a “domino affect” creating many physiological adaptions. We feel emotionally more positive due to dopamine and serotonin release. Thus, as a result, our perception of stress, worry or concern becomes suppressed. Furthermore, it is proven our brain becomes more efficient (through neurogenesis) therefore our ability to perform our duties at work, be more of an attentive parent or partner also becomes enhanced. The final yet most important component of this flow-on affect is that with all of the previously mentioned physiological adaptations in mind, we have a better chance of having a more content, happy and loving relationship with our self. Which is where it all starts from..... our perception of well-being.
So, after all being said, what aspects do you feel you can work on to become more holistically minded with your own well-being...? More attention to “slowing down” becoming more mindful to combat stress? Getting outside walking three times each week? Or is it to create more time for conversations with work colleagues, friends and family to stimulate, memorize and form opinions on a diverse range of topics...?