As a companion to our profile feature, we asked Bilge Gregory, M.D., to weigh in on how to jump start your patients' wellness journey, so they can begin anti-aging from the inside out. Here is an easy to follow guide for your patients (and you) on how to begin implementing holistic wellness practices into their daily lives in three simple steps.
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Note From the Editor:
As a companion to our profile feature, we asked Bilge Gregory, M.D., to weigh in on how to jump start your patients' wellness journey, so they can begin anti-aging from the inside out. Here is an easy to follow guide for your patients (and you) on how to begin implementing holistic wellness practices into their daily lives in three simple steps.
Living a Holistic Lifestyle
The idea of focusing your attention on living a holistic lifestyle alongside health and wellness has been around forever. However, with recent research by Civic Science showing that 55% of the U.S. population watches between one and four hours of TV a day, many Americans could benefit from implementing some holistic practices.
So, what are the top three ways to welcome holistic practices into your life? Let’s dive in.
A holistic lifestyle is a connected way of living and focuses on nourishing your mind, body and soul. If this life approach sounds right up your street, the options are unlimited, from mindfulness and clean eating to strong relationships and exercise. However, knowing where to start might feel a little daunting.
1. You Can’t Beet Some Good Veggies
As the famous saying goes, "You are what you eat," and honestly, this quote couldn’t be more accurate. Your diet affects every aspect of your life, from energy levels and hair growth to cardiovascular disease and your libido.
Plus, with around 50% of deaths from illnesses like heart disease and diabetes resulting from a poor diet—it’s time to start giving your body all the goodies it desperately needs.
One holistic approach to your food and diet is intuitive eating, which just means eating when you’re hungry. So, if you find yourself munching just because it’s lunchtime and not because you’re hungry, this outlook could be for you. An intuitive food attitude can stop you from over-eating and choosing easy-access unhealthy foods.
Next up, it’s time to focus on your fruit and vegetables. These are essential as they’re packed with essential vitamins and minerals, like vitamins A, C and E, as well as zinc, phosphorus and folic acid. Eating five a day should be the bare minimum since they contain a huge proportion of the nutrients our bodies need.
Incorporating more fruit and veggies may seem difficult initially, so why not add a bit of fruit to your morning oats? Or, add bell peppers and zucchini to your pasta sauce to compliment the flavors. Try to fit some fruit and veggies into all your meals because, believe me, your body will feel the difference.
2. Sleep Your Way to Better Health
Did you know that most adults need around seven to nine hours of sleep a night? This means you’re meant to spend about a third of your life sleeping. However, 32.5% of U.S. adults report sleeping for less than seven hours a night—it’s no wonder Americans drink 146 billion cups of coffee yearly.
By welcoming sleep from a holistic approach and a positive mindset, you can truly appreciate the benefits it gives us. Bettering your sleep pattern can improve your concentration, support a healthy immune system and even deter depressive symptoms.
The best way to improve your sleep is by implementing a bedtime routine (it’s not only kids who benefit from these). You need to create a calm and inviting space in your bedroom that you’ll want to spend time in. This can be achieved by changing the lighting or buying new bed sheets.
Then, put your phone away. I know you’ve heard this before, but the blue light increases alertness and will prevent you from sleeping. Finally, find a good book or podcast and relax—let go of the day and ready yourself for some nourishing sleep.
3. Meditation & Mindfulness— Your New Favorite M&Ms
Eating well and implementing good sleep habits are great practical ways of embracing the physical aspect of a holistic lifestyle. But, you also need to look after your mind and soul.
Practicing mindfulness is a way of living in the moment and being present. Too often, the human mind dwells on past moments or stresses about future events and misses the joy of the moment. Awareness of this thought pattern allows you to bring yourself back into the present moment and to appreciate what is happening right now, bringing clarity and satisfaction.
Meditation is a great way to practice mindfulness. You can try many different types, including sitting meditation, where you focus on your breathing, and walking meditation, which focuses on being aware of your surroundings. A 2022 study has even shown that mindful meditation can be as effective as an antidepressant—never underestimate the power of the mind.
With the rise of social media and being able to watch the rest of the population "living their best lives," mindfulness teaches us how to be grateful for everything we have.
By acknowledging how our body works in symbiotic harmony, embracing a holistic lifestyle is a no-brainer in 2023. With extra veggies, a good night’s sleep and focused breathing, you can appreciate all the benefits of a holistic lifestyle. Plus, the start of the year is the ideal time to pick up a new habit (or lifestyle). What are you waiting for?
Dr. Bilge Gregory is a retired Emergency Medicine doctor, who now practices as a cosmetic surgeon specializing in high-definition esthetic procedures, mind/body healing, and personal development. Dr. Gregory is the CEO and Founder of Vital Connection MD.
