From the Guidelines
The best holistic practices for overall wellness include mindfulness-based interventions, such as meditation and yoga, which have been shown to improve psychological well-being and support cardiovascular health. These practices can be started with a daily 10-15 minute meditation practice, focusing on the breath to reduce stress and improve mental clarity 1. Incorporating yoga 2-3 times weekly, starting with beginner-friendly poses like child's pose, downward dog, and warrior poses, can improve flexibility and mind-body connection.
Some key benefits of these practices include:
- Improving depressive symptoms, anxiety, stress, quality of life, physical functioning, smoking cessation, healthy eating, and physical activity 1
- Supporting cardiovascular health by reducing blood pressure, improving disease self-management and glucose control, and enhancing problem-focused coping 1
- Promoting psychological well-being and reducing mortality in individuals with hypertension 1
In addition to mindfulness-based interventions, other holistic practices that can support overall wellness include:
- Proper nutrition, emphasizing whole foods including fruits, vegetables, lean proteins, and healthy fats while minimizing processed foods and sugar
- Adequate sleep, aiming for 7-9 hours of quality sleep nightly by establishing a consistent bedtime routine and limiting screen time before bed
- Regular exercise, exercising moderately for at least 30 minutes daily through activities that are enjoyable
- Spending time in nature, spending 20-30 minutes outdoors daily to benefit from nature's stress-reducing effects
It's also important to note that tai chi is strongly recommended for patients with knee and/or hip OA, as it combines meditation with slow, gentle, graceful movements, deep diaphragmatic breathing, and relaxation, which can help with strength, balance, and fall prevention, as well as depression and self-efficacy 1. Yoga is conditionally recommended for patients with knee OA, as it may be helpful in OA through a similar blend of physical and psychosocial factors 1.
Overall, these holistic practices can work synergistically to address physical, mental, and emotional wellbeing by reducing inflammation, balancing hormones, improving circulation, and activating the parasympathetic nervous system, which counteracts the body's stress response and promotes healing.
From the Research
Holistic Practices for Overall Wellness
The following holistic practices have been found to be effective in promoting overall wellness:
- Mindfulness-based interventions, such as mindfulness meditation and yoga, have been shown to reduce stress, anxiety, and depression in various populations, including healthcare workers and university students 2, 3, 4
- Yoga and mindfulness-based interventions have been found to be effective in reducing burnout and improving the quality of life of healthcare workers 2, 4
- Mindfulness breathing meditation has been shown to decrease the mean scores for depression, anxiety, and stress in university students 3
- Mindfulness-based stress reduction (MBSR) has been found to be effective in reducing stress levels in healthy people, as well as enhancing spirituality values and reducing ruminative thinking and trait anxiety 5
Benefits of Mindfulness Meditation
The benefits of mindfulness meditation for nurses and nursing students include:
- Reduced stress, anxiety, and burnout 6
- Enhanced resilience and sense of well-being 6
- Improved empathy 6
- Reduced depression 6
Effective Interventions
Effective interventions for promoting overall wellness include: