Totalfit Blog

7 Strategies to boost holistic health

When it comes to health and wellness, it's important to take a holistic approach.

Holistic health = state of being that encompasses the physical, mental, and spiritual aspects of a person.

To boost your holistic health, here are the top seven strategies from Totalfit you can implement:

  1. Practice gratitude

Gratitude is the act of being thankful and appreciative of the good things in your life. Practicing gratitude can improve mental health, sleep, and increase happiness. It’s one of the most powerful tools for recovery. I know that seems strange, but consider the fact that 80% of the nerves that connect the brain and the heart are sending messages FROM the heart TO the brain. It’s been researched that practicing gratitude can: lower blood pressure, improve sleep quality, improve mood and cognition, and increase recovery time. One study found that people who wrote down three things they were grateful for each day reported greater life satisfaction and decreased levels of depression compared to those who didn't.

Totalfit smart tip: Keep a gratitude journal and add to it every day.

2. Exercise mindfulness

Mindfulness is a technique that involves being present at the moment and accepting it without judgment. It’s been found to reduce stress and anxiety, improve mood, and increase overall well-being. Mindfulness practices such as meditation, deep breathing, and yoga have also been found to have positive effects on the brain and nervous system.

Totalfit smart tip: Calm down, look around you and name three things you can hear, then two things you can see, and finally one sensation that you feel.

3. Spend time in nature

Engaging in outdoor activities has been discovered to be beneficial in managing mental health issues such as depression and anxiety and benefiting physical health. Ecotherapy, a structured therapy that involves participating in nature-based activities, has been shown to be effective in alleviating mild to moderate depression. Research suggests that spending time in nature can reduce stress, improve mood, and increase cognitive function. Even spending just 15 minutes in nature can make a difference. Think of the joy it brings just remembering nice spring days, or those countless summer days spent outdoors. Learn about "Benefits of Hiking: Physical, Mental and Beyond".

Totalfit smart tip: Download Totalfit App and track time spent outside as well as receive reminders about it.

4. Cultivate meaningful relationships

In this hyper-digital world, social connections are key to your emotional well-being. We weren’t created to be alone and connected to machines. Research shows that people with strong social support networks are happier, more resilient, and have better mental health. On the other hand, social isolation and loneliness are linked to an increased risk of depression, anxiety, and other mental health problems.

Totalfit smart tip: Spend at least an hour a week with your closest friends.

5. Get enough quality sleep

Sleep is essential for overall health and well-being. Remember the last great night of sleep you had and the day that followed? Now, recall the last bad night of sleep? There is a difference in sleep quality and it directly correlates to the day, your mood, your productivity, concentration, memory, and overall capacity that follows. Poor sleep is linked to obesity, diabetes, and cardiovascular disease. According to the National Sleep Foundation, adults should aim for 7-9 hours of quality sleep each night.

Totalfit smart tip: Quality sleep leads to recovery, find out four key steps to concentrate on to form holistic recovery routine.

During exercise, the body endures a hormetic effect that causes the release of hormones and androgens that are responsible for adaptation in the body such as strength, muscle growth, and cardiovascular endurance. This adaptation process and others happen predominantly during our deep sleep cycle called “Delta Rapid Eye Movement Sleep” or REM. Without quality sleep, we miss quality recovery.

6. Eat a healthy diet

A healthy diet is crucial for maintaining good physical and mental health. Consuming a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can reduce the risk of chronic diseases and promote overall health. Eating a diet high in sugar, saturated fats, and processed foods leads to an increased risk of chronic diseases such as heart disease, diabetes, and cancer.

Totalfit smart tip: Start small; get more fiber into your diet. About 20-30 grams per day.

7. Train regularly

You know this is true. Regular exercise is essential for maintaining good physical health. The World Health Organization (WHO), suggests adults should aim for at least 150 minutes of moderate-intensity aerobic exercise per week. Your body, just like an automobile, has an engine that must be used often, or it deteriorates. This consistent activity reduces the risk of chronic diseases, such as heart disease, diabetes, and cancer. Not just your physical body benefits from regular, functional exercise. It’s also been found to have positive effects on mental health by reducing symptoms of depression and anxiety.

Totalfit smart tip: Try a pedometer. Step-counters (pedometers) are an easy, inexpensive way to motivate yourself to be active. Work up to 7,000 - 10,000 steps per day. Start today.
Incorporating these seven strategies into your daily routine can help you to boost your holistic health and well-being. The easy button is to start using the Totalfit App today. It is the first fitness app that can become your health companion in the journey to a balanced body, mind, and spirit and help you reach your health goals. Prioritize your health and make self-care a focus in order to live a fulfilling life.