Healthy Habits for Life: Beyond Diet & Exercise - The Complete Wellness Guide

When most people think about health and wellness, their minds often jump straight to diet and exercise – I know mine used to! While these are undeniably important, they are just pieces of a much larger puzzle.

What I’ve learned over the last 15 years is that true wellness encompasses a holistic approach, addressing physical, mental, and emotional health. My experience lead me to pursue a certification as a health coach, complementing my experience in yoga teaching and personal training.

In this blog I’ll cover the different aspects of a healthy lifestyle and share ideas and examples of areas you may not have considered before. I’ll also share why working with a holistic and integrative health coach can benefit anyone looking to develop healthier habits. Let’s jump in!

Physical Health

Physical health is the first health pillar that comes to mind for many people. It’s easy to understand why – it’s tangible. It’s something we can see. Physical health is often reflected in our body’s physical appearance, but a lot goes into it. Let’s get into some ways you can enhance your physical health.

Balanced Diet: A balanced diet is foundational to physical health. This means consuming a variety of fruits and vegetables, whole grains, lean proteins, and healthy fats. Staying hydrated by drinking plenty of water is equally crucial. A well-rounded diet not only fuels the body but also helps prevent chronic diseases. According to the Harvard T.H. Chan School of Public Health, diets rich in fruits and vegetables can lower blood pressure, reduce the risk of heart disease and stroke, and prevent some types of cancer.

What we know today is that a balanced diet is going to look different for everyone. When looking to establish a healthier diet you have to keep in mind what types of food benefit your body and your lifestyle. Finding a balanced diet means finding a way to eat healthy that is sustainable, doesn’t restrict calories and gives you enough energy to live your daily life. Reducing and limited processed and ultra-processed foods is a great place to start.

Regular Exercise: Regular physical activity is another key element of physical health. Engaging in at least 30 minutes of moderate exercise daily, like walking, cycling, or swimming, can boost cardiovascular health, strengthen muscles, and improve mood. Incorporating strength training exercises at least twice a week is also essential for maintaining muscle mass and bone density. Here is the thing about exercise: you’re not going to wake up one morning and love doing it. If you are someone who needs to incorporate more movement into your day, start small. For example, start by setting a time each day and walk for 5 minutes. Increase that to 7 minutes the next week and slowly build yourself up to 20 or 30 minutes of activity. You got this friend!

Adequate Sleep: Quality sleep is often overlooked but is vital for physical health. Aim for 7-9 hours of quality sleep each night and maintain a regular sleep schedule, even on weekends. The National Sleep Foundation states that adequate sleep can improve concentration, mood, and overall health, reducing the risk of chronic conditions such as obesity and diabetes.

Personal Hygiene: Good personal hygiene, such as brushing and flossing your teeth twice daily, showering regularly, and maintaining overall cleanliness, is crucial for preventing infections and promoting overall health. Treat yourself well, live a clean life!

Avoid Harmful Behaviors: Refraining from smoking or using tobacco products, limiting alcohol consumption, and avoiding recreational drug use are critical for maintaining long-term health. These behaviors can significantly reduce the risk of developing serious health issues, including cancer, liver disease, and respiratory conditions.

Mental Health

Mental health is finally something that is being talked about regularly. There are so many resources available to people looking to improve their mental wellbeing. Here are a few ideas to get you started.

Stress Management: Managing stress effectively through relaxation techniques such as deep breathing, meditation, or yoga is vital for mental health. Taking breaks throughout the day to rest and recharge can help maintain a balanced state of mind. The American Psychological Association highlights that chronic stress can lead to mental health issues like anxiety and depression.

Mental Stimulation: Engaging in activities that challenge your brain, such as reading, puzzles, or learning new skills, can keep your mind sharp and prevent cognitive decline. Regular mental stimulation is linked to a lower risk of Alzheimer's disease and other forms of dementia. My favorites are Wordle and Sudoku!

Positive Relationships: Spending time with friends and family, engaging in social activities, and building a support network are crucial for mental well-being. Strong social connections have been shown to increase longevity and reduce the risk of mental health issues.

Mindfulness and Gratitude: Practicing mindfulness to stay present and reduce anxiety, along with keeping a gratitude journal to focus on positive aspects of your life, can significantly enhance your mental health. These practices help cultivate a positive mindset and improve overall happiness.

Emotional Health

Emotional health and mental health often go hand in hand. Setting boundaries can be a powerful tool in supporting your emotional wellbeing. When establishing a boundary with someone (or even yourself) what’s important to keep in mind is that you are setting a boundary to protect or enhance your way of life; not to inflict pain or punishment on someone else. Also important is self-care and emotional expression.

Self-Care: Making time for hobbies and activities you enjoy, ensuring you have time for relaxation and leisure, is essential for emotional health. Self-care can reduce stress and improve mood, fostering a sense of well-being.

Emotional Expression: Talking about your feelings with trusted friends or family members and seeking professional help if you're struggling with emotional issues is important for maintaining emotional balance. Open communication can prevent feelings of isolation and support emotional resilience.

Healthy Boundaries: Setting boundaries to protect your time and energy, and learning to say no when necessary to avoid overcommitting, are vital for emotional health. Healthy boundaries prevent burnout and ensure you have the resources to take care of yourself.

Preventive Health

The small things we do every day have a huge impact on our lifestyle. Holistic care is essential, but so is seeing a trusted, educated clinician. To practice good preventative health you should surround yourself with a clean environment and see your doc for regular checkups.

Regular Check-Ups: Visiting your doctor for regular check-ups and screenings, and discussing recommended immunization schedules (and making a choice that is right for you), are key components of preventive health. Early detection and prevention can significantly improve health outcomes.

Healthy Environment: Maintaining a clean and organized living space, and minimizing exposure to environmental toxins and pollutants, are crucial for overall health. A healthy environment can reduce the risk of illness and enhance mental well-being.

The Benefits of Working with a Holistic and Integrative Health Coach

A holistic and integrative health coach can help you weave together these various aspects of health into a cohesive, personalized plan. They provide guidance, support, and accountability, helping you establish and maintain healthy habits. According to the Institute for Integrative Nutrition, working with a health coach can lead to improved health outcomes, including weight loss, better stress management, and enhanced overall wellness.

Holistic health coaches, like me, consider the whole person, addressing not just diet and exercise but also sleep, stress, mental stimulation, social connections, and preventive health. We use evidence-based strategies to help you create sustainable changes, ensuring you achieve and maintain optimal health.

So, to recap: health and wellness are multifaceted and go far beyond just diet and exercise. By incorporating habits that promote physical, mental, and emotional well-being, and by working with a holistic and integrative health coach, you can achieve a balanced and healthy lifestyle. Embrace the journey to better health and remember that every small step counts towards a happier, healthier you.

About Meg

 I wear several hats that allow me to contribute positively to the lives of those around me. As a health coach, I am committed to guiding individuals on their wellness journeys, helping them make sustainable choices that lead to vibrant and balanced lives. Through my role as a yoga teacher, I have the privilege of sharing the transformative benefits of this ancient practice with my students. Moreover, as a personal trainer, I believe in empowering others to harness their physical potential and lead active lives. 

Embark on a transformative health and wellness journey tailored exclusively for you through my specialized health coaching services. Discover the power of mindfulness practices, enhance your sleep quality, and achieve an overall sense of well-being with personalized one-on-one coaching sessions. If you find yourself facing challenges in making positive changes, consider the invaluable support and guidance that a health coach can provide. Your path to a healthier and happier lifestyle begins here.

To learn more about working with me, please reach out to Meg@HeartCenteredWellnessCoaching.com