How Taking Care of Yourself Supports the Whole-Health Loop

Why a holistic health approach is the future

It’s become pretty obvious to most people that the mind and body are connected. So, why, then, do we treat them as separate entities when they are intimately and inextricably linked? Fortunately, there is now a shift towards understanding the human body as a whole to be treated holistically.

We know that the vagus nerve, which travels from the brain past the heart and lungs to the stomach, sends messages from the stomach and heart to the brain and back again, adjusting, registering, and responding to problems. We know that a physical shock, emotional trauma, or illness can resurrect the herpes virus and produce shingles in an adult who experienced chickenpox as a child. There is now research into how chronic illness or poor gut health may cause depression, not the other way round, as has been thought for years. We know that sleep deprivation causes depression and then illness. That people who experience long-term insomnia are more prone to heart attacks, depression, and general ill-health. So how can we exploit this knowledge in order to keep ourselves well in mind and body?

The fundamental health basics

There are basics that we all need to pay attention to and build into our everyday lives. Self-care is important. As adults, we need to take responsibility for our health: No one else can do this for us.

We need good, fresh, home-cooked food. There is plenty of research to show that eating processed food or eating on the run causes weight gain and ill health, as well as anxiety and low libido (Dr. Chris van Tulleken). A banana is the ultimate pre-packaged, fresh, eat-on-the-go food.

We need enough sleep, which means recognizing the link between blue-light and insomnia—no screens an hour before bed. A wind-down period before trying to sleep: e.g., reading, a hot bath, maybe chatting, and recognizing that a regular routine works best. We need fun and time off—sport, knitting, painting, football, singing, meeting friends for a drink or walk, a book club.

We also need time just for ourselves where we can be quiet—a walk in the woods, a long hot bath, or maybe gardening. This is where we restore our soul, where we are truly ourselves, where we are not required to respond or interact with anyone else. Some people take time off to meditate, practice mindfulness or breathing exercises (Wim Hof is effective), or just do the crossword or walk the dog.

We need to exercise at least 40-50 minutes a day. Muscle supports your immune system, and you need a good proportion for good health. Try to use weights two or three times a week—it doesn’t take much time, and the reward is exponential.

Why gut health is key

If you become ill, depressed, or lose interest in life, then you need to pay special attention to your gut health and also the people around you. Gut health is absolutely crucial to our well-being. Our guts thrive on fermented foods like yogurt, kimchi, or sauerkraut. We need fiber and insulin and can get this by eating bananas, leeks, onions, garlic, coriander, thyme, ginger, and turmeric.

Brazil nuts are a great anti-viral food as they are one of the few foods to contain selenium. Take Vitamin D in the winter months if you live in the northern hemisphere. If you can possibly give up sugar, do. Moderate alcohol and caffeine and pay attention to eating whole, fresh foods. Organic, grass-fed dairy and meat are best if you can afford them.

Seek out supportive people

Most important of all, do not spend time with people who are non-supportive and drain your energy and enthusiasm. If people are not for you, then they deplete you. This doesn’t mean they need to agree with you or never challenge you—these people are very valuable—it just means that they should want the best for you.

I can’t stress this enough as this is what feeds your spirit and supports you when life gets tough. Negative, unkind, pessimistic people will affect you and can damage your health and well-being if you spend enough time with them. Set firm boundaries and let people know when they overstep the mark. You are important, and people will treat you according to how you view and treat yourself.

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Start with just one thing

If you find all this overwhelming, then just do one positive, enhancing thing for yourself. Carve out an exercise class, eat an extra piece of fruit a day, meditate for 10 minutes, or go for a walk with a friend. Try to treat yourself as you would a much-loved 6 year old—gently, kindly, encouragingly.

Most of all, treat yourself as a whole—a relationship breakup really can break your heart, which becomes weakened in grief, as does our immune system; it’s known as Takotsubo cardiomyopathy. A fall can be a shock to the system and cause ill health or depression. Illness can leave our spirits low, and our enthusiasm for life dampened.

Optimism can improve your health and add years to your life. Being pro-active rather than reactive enhances your well-being. So take care of the whole of yourself—all parts of you are interconnected, and when one system falters, taking care of the others can be the difference between thriving and not.