Blending Holistic and Traditional Health
Practices for a Balanced Lifestyle
By Alexander Germanis
In the human retina, certain photoreceptors called cones are responsible for our perception of color. No single type of cone is capable of perceiving the entire spectrum of color, however. Blue, green, and red cones work together, and it is only through a balancing act between the three that we are able to see the thousands of colors of our surrounding world. Should one type of cone fail to work properly, the resulting imbalance results in what is known as color blindness.
Balance is key in many aspects of human health, particularly in the overall picture of our well-being. For instance, a focus on physical health is commendable but, just as with cone cells, if only one type of health is at work, the system falls out of balance and the entire system fails to function as well as it could.
The Colors of Health
It’s very noticeable that the Western world puts a tremendous focus on physical health, pushing exercise regimens, gym memberships, diets, and so on. But what about mental health? What about one’s emotional or spiritual well-being?
Concentrating solely on traditional physical health practices is like perceiving the world in monochrome. So much more can be gained by blending strictly physical actions – beneficial as they may be – with applications of overall health.
Rapidly gaining ground in Western culture is the practice of holistic health. Holistic health looks at the bigger picture, understanding that all aspects of our health – physical, mental, emotional/spiritual – are interconnected. A balance between the different aspects of health is like attempting to paint a portrait. A far greater work can be achieved when you are able to utilize all the colors on a palette.
The Symbiosis of Health
A holistic approach to health requires looking not just at all these aspects, but also by understanding the symbiosis between those aspects. In short, what affects one part of the health system affects the other parts as well.
Anyone who actually loves to lace up the running shoes and chug along the paths and streets might be familiar with the feeling known as a runner’s high. This feeling of mental and emotional well-being often accompanies or arrives shortly after a particularly long workout. This calmness and relaxation of the mind and spirit are a direct result of extended physical exertion.
This state of euphoria is not exclusive to running, of course. Other aerobic exercises can elicit this feeling, long thought by medical science to be a result of the body releasing the neurochemical endorphin. Although recent studies are pointing to different chemicals responsible for this feeling – endocannabinoids – the result, nevertheless, positively affects one’s emotional, mental, and even spiritual state.
Physical exercise has also been shown to reduce anxiety and feelings of depression and helps boost memory and focus. Conversely, a lack of regular physical exercise can lead to depression and anxiety and increases one’s risk for numerous health problems which, in turn, can certainly negatively affect one’s mental and emotional state.
Mutualistic symbiosis, of course, works both ways. The other aspects considered in holistic health – mental and emotional/spiritual – hold considerable sway over one’s physical well-being. “A person’s mind, heart, and body are all interconnected and interdependent,” says Dr. Glenn Levine of Baylor College of Medicine. “Research has clearly demonstrated that negative psychological factors, personality traits, and mental health disorders can negatively impact cardiovascular health.” Positive psychological attributes, the doctor says, are shown to lower one’s risk of cardiovascular disease.
Spirituality also plays a positive role on physical health, according to several studies. Researchers at Harvard’s T.H. Chan School of Public Health have found those who participate in spiritual communities across a broad spectrum of beliefs live happier, healthier, longer lives, and experience less depression, suicide, and substance use.
The Actions of Health
As humans are beings meant to be in motion, the healthiest people are certainly not sedentary ones. Nearly all health providers will recommend adults spend a minimum of 150 minutes every week engaged in moderate to vigorous exercise. Aerobic exercise like running, walking at a brisk pace, cycling, swimming, or aerobics can fill these minutes. There are many other options as well, including dancing, jumping rope, and anything else that raises the heart and breathing rate.
Strength training should not be ignored, of course. Working out with weights or resistance bands in two to three sessions per week should be added to your physical exercise regimen.
For those who wish to balance that straight physical exertion with a more holistic approach, Eastern cultures has long practiced forms of exercise that incorporate the body-mind connection. Activities like yoga and tai chi have steadily been gaining a foothold in our Western world. Qigong – a meditative Chinese exercise of which modern tai chi is a form – utilizes controlled breathing, movement, and mental regulation and focus. Although limited studies have been conducted, many have shown Qigong may help with anxiety, stress, and fatigue. It has also proven to be effective in balance training and fall prevention.
The Balance of Health
The first step toward achieving a balance in your overall health is to not look at holistic and traditional health practices as requiring a division of your attention; rather look for ways to unite them. For instance, seek places of peace or intellectual inspiration when engaging in physical exercise, just as tai chi practitioners often meet in parks and other natural settings to help focus their mind and calm their emotions while also engaging the body.
This union of mental, physical, and emotional focus also has the added benefit of saving time. For many, simply finding the drive to exercise physically is difficult, as they are often concerned about the investment of time. With aerobic exercise taking up at least 150 minutes per week and strength training another hour or so, it may seem difficult to incorporate a couple of hours of holistic exercises on top of that. Finding that balance in your time can, however, do more than just balance the picture of your overall health.
The actual act of human balance can be improved by finding balance in your exercise routine. “Balance is a complex system,” says Brad Manor, PhD of Harvard Medical School. “We need careful planning of our movements, decision making, reaction time, and attention.” Information from the inner ear, the somatosensory system, and vision are all processed by the brain, which then plans the body’s movements accordingly.
In studies conducted with tai chi, Manor and other researchers have found physical fitness itself is not enough to maintain one’s balance, particularly as one ages. Having a focused mind is just as important. Balancing mind and body, therefore, literally means improving your body’s ability to balance.
The Picture of Health
If you could see a painting of human health, it would certainly not be a monochromatic one. Each health color would be utilized, sometimes blending, sometimes complementing, but always working together to form one balanced, beautiful composition.
The way we look at our own health should be how we perceive either the grandest masterpiece in the Louvre or the subtle shifts of light as the sun sets; that is to say, our personal health practices should be full of color.
As healthy, balanced cone photoreceptors help us see the world in all its grandeur, so too should a focus on balanced health help us experience a happier, better-balanced life.
