9 Pillars of Holistic Health
If you have been following me for the past several years, you know that I have focused my attention on using nutrition as the primary way of helping people make positive changes in their lives.
When I was pursuing my certification as an Integrative Health Coach, I quickly learned that wellness is SO much more than just what we eat.
Since becoming certified as an Integrative Health Coach, I have been working with my clients to help them focus on the 9 Pillars of Wholeness.
I believe that if one of these areas is out of balance, everything in our life is out of alignment. To feel like life has a healthy flow, these pillars should all be similarly balanced.
Of course, there will be times when we focus more on one pillar or another, but overall, there should be a good balance between each of these areas in your life.
Spirituality
Feeding your spiritual needs can reduce the need to seek out superficial ways to “fill us up.” While I lean into the religion and spiritual practices that I grew up with, my soul is fed just as often by spiritual practices that I have borrowed from other traditions.
Some different ways to practice spirituality may include going to worship in a spiritual community, a daily prayer practice, exploring spiritual literature, reading daily inspirational texts or devotions, meditation, yoga, service to others and altruism, exploring creative expressions, or spending time in nature.
I encourage you to pick one spiritual practice and feed that practice daily for one week.
I have found that a practice of daily gratitude helps me stay grounded and have a better appreciation for the good things in my life.
Creativity
Do you remember when you were little, and you found yourself immersed in coloring a coloring page? As an adult, have you found yourself cooking, gardening, drawing, or putting together a puzzle and feeling a sense of calm?
Did you know that creative expression can help reduce anxiety? Letting your creative juices flow activates the part of your brain that calms the brain. Participating in a creative act can release dopamine, the feel-good hormone, and give you a sense of accomplishment and peace.
Flexing your creativity muscles has been likened to meditation because people often get into a “flow” while they are focused on their work.
If you are like me, you probably feel like you don’t have a creative bone in your body, but even those adult coloring pages can get you into that zen state, boost your mood, and improve your health. Some other ways to flex the muscles of your creativity include things like photography, gardening, cooking or baking, dance and movement, music therapy, journaling, painting, drawing, sculpting, knitting, crocheting, or beading as well as collaborative art projects.
Regardless of the specific creative outlet you choose, the key is to engage in activities that bring you joy, fulfillment, and a sense of purpose, while also promoting your overall well-being. Experiment with different forms of creativity and find what resonates with you.
Finances
Financial strain can impact several areas of our lives including stress, access to healthcare, physical health, housing stability, living conditions, education, social relationships, quality of life, and life satisfaction.
Having financial stress is extremely common and can feel overwhelming. It is important to be proactive when it comes to your financial situation. It’s important to face financial challenges head-on.
High levels of financial stress can manifest themselves through physical symptoms such as anxiety, headaches/migraines, compromised immune systems, digestive issues, high blood pressure, muscle tension, heart arrhythmia, depression, and a feeling of being overwhelmed.
Focusing on financial health will not only improve your financial stability, but it will also improve your overall wellness. Some ways that you can do this include creating a budget that outlines your income and expenses, building an emergency fund to cover unexpected expenses, developing a plan to pay off debt, contributing to savings and retirement accounts, taking advantage of online courses to educate yourself on financial health, cultivate healthy spending habits by keeping in mind needs vs. wants, and seek professional advice. Having an experienced advisor can help remove the burden of doubt and give you the confidence that you are making the best decisions for your financial future which will give you peace of mind.
Vocation
Vocation is where you spend most of your time. Whether you are a stay-at-home parent, a professional in the workforce, a care provider for aging parents, a volunteer, or a student, your vocation is how you are called to give and serve in the world. Wellness and satisfaction in this area of your life are very important.
Not feeling like you are contributing positively, feeling like your vocation isn’t in line with your beliefs or morals, or dreading the daily grind can harm your health.
Many studies show that people who are not happy in their jobs have a higher incidence of chronic health problems, including depression and anxiety.
When assessing whether your vocation is contributing to your wholistic health, consider the following questions.
Does your work align with your values, passions, and interests?
Do you have a healthy balance between your work responsibilities and personal life?
Do you have positive relationships with colleagues, supervisors, mentors, and clients in your workplace?
Do you feel engaged and enthusiastic about your work?
Do you have opportunities for innovation and growth in your vocation?
How does your current job impact your physical and mental health?
If after taking this assessment you find that your vocation is not fulfilling you or that your wellness is being negatively impacted, take some time to reflect on adjustments that can be made to improve your satisfaction in your vocation.
Nutrition
How are you feeling about your diet?
We often know what area of our diet could use some improvements, but making those changes can be confusing and hard.
Committing is the easy part. Following through and creating lasting habit change is where things can become very overwhelming.
I always tell my clients that we have developed habits and rituals around our diet over decades. We can’t expect to transform overnight without intention, support, and a solid plan.
It seems hard to fathom, but nutrition is integral to wholistic health because it influences multiple aspects of well-being, including physical health, mental and cognitive function, emotional resilience, energy levels, digestive health, immune function, and healthy aging. By prioritizing balanced nutrition and making informed food choices, individuals can optimize their overall health and well-being across all dimensions of life. Looking to make a change in your nutrition? I can help.
Physical activity
This is a fun area that a lot of people are intimidated by. I completely understand that because this was my experience for most of my life. I didn’t participate in sports or athletics in elementary school, high school, or college. I felt completely awkward in gym class and didn’t know what I was doing.
When I moved to Colorado, I enjoyed hiking (but was too afraid to go solo, which limited how often I went). I tried rollerblading and almost died (that’s only a slight exaggeration). I also tried mountain biking but was so scared of going over the rough terrain. I did love skiing, so hiking and skiing were my only forms of exercise outside of walking. I tore my MCL and meniscus skiing, which prompted me to try out road biking for rehab. I quickly found that I loved competing against myself, constantly trying to improve my time on the loop by my house. From there, I started running and fell in love with it, likely because it gave me a space to commit to spending time with my friends who run. I also found that running provided an environment where I was able to think through problems, and challenges and gain inspiration, similar to when I meditate.
After that, I tried swimming (which I do NOT love), tennis, trail running, SUP, climbing 14-ers, and I am now open to the next fun adventure!
We all know that we should exercise regularly for our heart health, but the benefits of exercise are so much greater than just that!
Physical activity releases feel-good hormones, improves our metabolism, reduces symptoms of depression and anxiety, improves self-confidence, improves focus and mental clarity, and so much more!
Physical activity is associated with increased longevity and healthy aging. Regular exercise helps prevent age-related decline in physical function, mobility, and cognitive abilities. It reduces the risk of chronic diseases and conditions that can limit the quality of life in older adults. Physical activity promotes healthy aging, preserves independence, and enhances overall well-being in later years. This is the type of vitality that your future self will thank you for!
You don’t have to start out exercising 30 min a day, seven days a week. I have a ton of tricks and tips to help people get started on a path where they start small and develop lasting habits that become hard to break.
Home environment
How do you feel in your home?
Look around your physical space. Go from room to room, paying attention to how you feel, physically and emotionally. Do your spaces feel inviting, warm, cozy, and comfortable? Is your space cluttered, making it difficult to relax? Does your space represent who you are? Do you want to invite friends and family to your home, or does the environment keep you from hosting people?
If doing this exercise makes you nervous, that’s OK!
When you feel safe, secure, and comfortable, and the space where you live is as you want it to be, everything else flows so much better.
You don’t have to spend a ton of money to improve your home. Sometimes, all it takes is a little decluttering and tidying up. I love the 10-minute tidy approach.
If you have a bigger job to tackle, my friend Karla at Squared Away Home works miracles! She helps implement strategies to help make the clutter go away and make your home run smoothly.
Maybe you have realized that you aren’t in a location that allows you to really be who you want to be. Start to dream about where you would love to live. Is a move warranted for lifestyle, safety, or job commute? If so, start to look at what that move requires and put a plan into action to make your dream a reality. My friend Karin at Dream Realty helped me buy a beautiful home in the perfect location for me and my girls.
Relationships
Relationships are hard. Being in relationships is so critical to being whole. We truly were not created to be alone or isolated. People who are alone have higher incidences of illness, depression, and anxiety, and loneliness has even been shown to decrease life span.
That’s pretty scary!
When you think about the people you spend time with, think about the family you were born into, your chosen family, your colleagues, neighbors, children, etc. What relationships make you feel secure, loved, accepted, and cared for when you show up as your authentic self?
How can you nurture those relationships? What relationships leave you feeling drained of energy, unworthy, stressed out, or bring out bad habits that you are trying to kick?
These might be relationships with people who you care about and still need to be in contact with, but what boundaries can you put into place when you are with them? What things can you do to take great care of yourself when you are with these people?
There are also some relationships that are so painful and difficult that it is healthier to separate yourself from that person or group. That can be a really hard thing to do. There are lots of resources available to help people who are in difficult relationships. It may require the help of a professional, and for difficult relationships, counselors are a very helpful resource to help you navigate that course.
Social Life
Having a social outlet is a wonderful way to participate in the community, develop relationships, and pursue activities and passions that fill your soul.
These relationships are very different than the relationships I described before because they are often less intimate and allow people to develop relationships with others they may never connect with outside of that group.
Having a diverse network of friends, mentors, and confidants allows people to draw on different perspectives, resources, and sources of support when facing challenges or setbacks, increasing their ability to bounce back and adapt to change.
Social networks provide a wonderful chance to connect with those who have interests similar to your own. In a world where things seem divisive, feeling a sense of “sameness” with others is very powerful.
If you are looking for ways to engage with different social groups, but aren’t sure where to start you can consider engaging in volunteer work or community service projects, participating in clubs, groups, or organizations that reflect your hobbies, interests, or professional affiliations, or attending social events, gatherings, or parties hosted by friends, family members, or community organizations. Consider joining exercise classes, sports teams, or recreational leagues to stay active while socializing with others, or you could enroll in group learning experiences, workshops, or educational classes to expand your knowledge and skills while connecting with others. You could also consider attending networking events, conferences, or professional meet-ups related to your profession or areas of interest.
I know that when I spend time with people with a shared passion, I feel energized, invigorated, and inspired to do more for others. This is an amazing side benefit of engaging with others.
How do you know if one area is out of balance?
Sometimes, it is crystal clear, but sometimes a life out of balance shows up in ways that you would not expect. When our life is out of alignment, the discord may present itself in subtle ways. Pay attention to physical signs of imbalance, such as fatigue, sleep disturbances, changes in appetite, headaches, muscle tension, or digestive issues. Difficulty concentrating, memory problems, irritability, mood swings, depression or racing thoughts may also suggest that your life is out of balance and affecting your mental well-being. If you feel stuck, uninspired, or unfulfilled in your personal or professional pursuits, it may indicate that you're out of balance and not aligning with your values and goals. Take note if you're neglecting self-care practices, such as exercise, healthy eating, adequate sleep, relaxation, and leisure activities. If you're experiencing conflicts, misunderstandings, or disconnection in your relationships, it may indicate that you're neglecting important aspects of your social and emotional well-being.
However, most people I work with just feel that something is “off.” They sense a longing for a need to be filled but can’t pinpoint what it is.
It's essential to listen to your body, mind, and emotions and pay attention to signs that your life may be out of balance. Being proactive, addressing imbalances, and prioritizing self-care, self-reflection, and healthy boundaries can help restore harmony and well-being across all areas of your life.
I love to walk my clients through an inventory to identify the pillars where they are living their best lives or where they need a little more focus in one or more areas. If you would like to take this inventory with me, fill out the form below for a free 30-minute consultation!
