In today’s fast-paced world, we’re bombarded with the latest health trends, miracle supplements, and revolutionary fitness regimes. When confronted with common health concerns such as fatigue, insomnia, bloating, or weight gain, our instinct is often to grasp for quick solutions—a new pill, fad diet, or intense workout plan—to ease symptoms without delving into the root cause.

But in our pursuit of instant fixes, are we neglecting essential pillars of well-being? Are we giving due attention to crucial elements like quality sleep, proper hydration, balanced nutrition, consistent exercise, and stress management? Our modern lifestyle necessitates adequate rest for rejuvenation, hormonal balance, and effective detoxification processes.

This article delves into the importance of prioritizing holistic health practices over quick fixes. It emphasizes the significance of addressing underlying causes rather than merely alleviating symptoms. With insights into fundamental aspects of health maintenance, it encourages readers to adopt a comprehensive approach to well-being for long-term vitality and resilience.

Some of these modern day lifestyle factors include:

1. Physical Stress

Physical exercise is a double-edged sword in terms of stress. On one hand, engaging in physical activity triggers stress responses in the body, prompting the release of cortisol and adrenaline. This acute stress is essential for adaptation and growth, leading to improvements in physical fitness and resilience. However, excessive exercise, or over-exercising, can tip the scales, causing chronic stress and negative outcomes such as fatigue, muscle soreness, and increased risk of injury. Conversely, inadequate exercise, or under-exercising, also constitutes a stressor, as it deprives the body of the benefits of physical activity, leading to deconditioning, decreased metabolic health, and increased susceptibility to stress-related illnesses. Therefore, while exercise is inherently stressful, finding the right balance is crucial for maximizing its benefits while minimizing its negative impacts on overall well-being.

2. Chemical Stress

Synthetically manufactured drugs, cleaning products, agricultural chemicals, heavy metals, plastics, air pollution, water pollution, and nuclear technology are all examples of chemical stressors that can impact the body’s functioning. For instance, mercury can bind to the amino acid methionine, interfering with methylation processes essential for various biochemical reactions. Bisphenol A (BPA), commonly found in plastic water bottles, has been linked to disruptions in methylation, potentially leading to DNA alterations. Additionally, carbon monoxide present in cigarette smoke can deactivate vitamin B6, which is crucial for numerous metabolic processes. These chemical stressors can disrupt the body’s delicate balance and contribute to the development of various health issues.

3. Electromagnetic Stress

Electromagnetic stress encompasses various sources of electromagnetic radiation from modern technology such as computers, smartphones, tablets, televisions, and microwaves. These devices emit electromagnetic fields (EMFs) that can potentially affect the body in several ways. Research suggests that prolonged exposure to EMFs may disrupt the body’s natural electromagnetic field, leading to disturbances in cellular function and communication. Some studies have linked EMF exposure to symptoms like headaches, fatigue, insomnia, and cognitive impairment. Additionally, there are concerns about the potential long-term health effects of EMF exposure, including an increased risk of cancer and other chronic conditions. While more research is needed to fully understand the impact of electromagnetic stress on human health, it is prudent to minimize exposure by practicing safe habits such as limiting screen time, using hands-free devices, and maintaining a distance from electronic devices whenever possible. 

4. Psychological / Mental Stress

Psychological stress encompasses various mental and emotional factors that can significantly impact health and well-being. Negative thoughts, anxiety, depression, aggression, and over-analyzing are all common manifestations of psychological stress. These states of mind can trigger physiological responses in the body, such as increased heart rate, elevated cortisol levels, and heightened inflammation, which can contribute to the development or exacerbation of various health conditions. Additionally, time restraints, negative relationships, an unsatisfying job, and stressful life experiences can add to psychological stress, leading to chronic stress levels if not effectively managed. Poor quality of life, characterized by ongoing stressors and unmet emotional needs, can further compound the negative effects on both mental and physical health. It’s essential to recognize the impact of psychological stressors and implement strategies to cope effectively, such as mindfulness techniques, stress management practices, and seeking support from mental health professionals when necessary.

5. Nutritional Stress

Nutritional stress can arise from various dietary practices and environmental factors, ultimately impacting health in significant ways. Eating too much or too little can disrupt the body’s metabolic processes, leading to imbalances in energy regulation, nutrient absorption, and overall physiological function. Consuming foods that are incompatible with one’s unique biochemistry can trigger adverse reactions, such as allergies, intolerances, or gastrointestinal distress, further exacerbating nutritional stress. Additionally, exposure to chemicals like fertilizers, pesticides, herbicides, and fungicides commonly used in conventional agriculture can introduce toxins into the food supply, compromising its nutritional quality and safety. Genetic modifications, colorings, preservatives, emulsifiers, and thickeners added to processed foods can also contribute to nutritional stress by disrupting natural nutrient profiles and potentially triggering inflammatory responses in the body. Furthermore, the presence of hormones and antibiotics in animal products can pose health risks, including endocrine disruption and antibiotic resistance. Overall, nutritional stress underscores the importance of consuming whole, minimally processed foods and prioritizing organic and sustainably sourced options whenever possible to mitigate the adverse effects on health.

6. Thermal Stress

Thermal stress, stemming from extreme temperatures, can profoundly impact health by challenging the body’s ability to regulate internal temperature and maintain homeostasis. Exposure to excessive heat, such as during heatwaves or prolonged periods of high temperatures, can lead to heat-related illnesses like heat exhaustion and heatstroke, characterized by symptoms such as dehydration, fatigue, dizziness, and in severe cases, organ damage and death. Conversely, exposure to extreme cold temperatures can result in hypothermia, frostbite, and other cold-related ailments, leading to tissue damage, impaired circulation, and increased susceptibility to infections. Additionally, abrupt shifts between hot and cold environments, known as thermal shock, can place undue stress on the cardiovascular system, potentially triggering heart attacks or strokes. It’s essential to take precautions to mitigate thermal stress, such as staying hydrated, dressing appropriately for the weather, and avoiding prolonged exposure to extreme temperatures.

We can take steps to rebuild our health by addressing various lifestyle factors. While it may seem challenging at first, establishing healthy habits can make a significant difference in how we feel and function. As we adopt these changes and experience the benefits, it becomes easier to maintain them as a regular part of our lives.

 

Breathing & Thoughts

Many successful individuals attribute their well-being to the power of positive thinking. Formulating a plan, setting achievable goals, and taking proactive steps toward their realization is a crucial step forward. Often, we unconsciously dwell on what we wish to avoid rather than what we aspire to achieve. Stress, in many cases, stems from our perception of events, prompting us to examine the root causes and strive to address them. While this process is easier said than done, it’s essential to become cognizant of our stress triggers and work towards resolving them. Fortunately, there is a wealth of resources available, including books, videos, and audios, that delve into strategies for managing stressors effectively. Seeking guidance from mentors or teachers who have conquered similar challenges can also provide valuable insights and support along the journey to well-being.

Engaging in activities like meditation, tai chi, qi gong, yoga, floatation therapy, massage, indulging in self-care like getting a manicure, listening to soothing music, spending time in nature, pursuing creative outlets such as drawing, painting, or playing music, as well as social interactions like hugging, laughing, and playing can all facilitate a shift from a stressful (sympathetic nervous system) state to a more relaxed (parasympathetic nervous system) state.

A resource I recommend is Sam Harris’ Waking Up Audiobook. Waking Up is part seeker’s memoir and part exploration of the scientific underpinnings of spirituality without religion. My personal favourite book is The Untethered Soul by Michael A. Singer. This book shows how the development of consciousness can enable us all to live in the present moment and let go of painful thoughts and memories that keep us from achieving happiness and realisation.

Another resource I recommend is The Oxygen Advantage by Patrick McKeown. One of the biggest obstacles to better health and fitness is a rarely identified problem, namely chronic over-breathing. We often take many more breaths than we need, contributing to poor health and fitness and to a host of disorders, from anxiety and asthma to insomnia and heart problems.

 

 Sleep

Despite the availability of artificial, 24-hour light, our bodies are still tuned to the natural rhythm of daily and seasonal light/dark cycles. Whenever light stimulates your skin or eyes, regardless of it being the sun or your smart phone, your brain and hormonal system think it is morning. Your hormonal system naturally releases cortisol which keeps us awake.  A few tips to help you get a better night’s sleep:

• Aim to get to sleep by 10.30pm.
• Turn off your phones, computers and TV a couple of hours before bed.
• Sleep in a room that is completely dark.
• Avoid coffee from 2pm.
• Keep hydrated to reduce stress (awake) hormones.
• Eat a wholesome, minimally processed, balanced diet.
• Exercise in a balanced way – not too much and not too little.
• Try removing all electrical appliances near your bed such as clocks, television and lights.

Water

Humans are composed of about 75% water, playing vital roles in maintaining a stable internal environment for our cells and metabolic processes, facilitating nutrient absorption, and aiding waste elimination. It’s crucial that the water we consume is clean, providing essential electrolytes, minerals, and trace elements for biochemical balance. Unfortunately, municipal water systems often contain tons of chemicals, medicines, and pollutants from runoff. Opting for clean, filtered water will support biochemical processes and can boost energy levels.

• Get a good quality water filter.
• Drink out of glass water bottles or toxic-free water bottles

Nutrition

Nutrition has always been controversial and I do not wish to impinge any diet beliefs on anyone. All I can do is offer you what I have learnt over the duration of my career since leaving University and discovering that the food diet pyramid is certainly not the path to health. If you wish, you may like to try some of these ideas and see whether the way you look and feel changes for the better.

Eat a diet rich in whole foods that are filled with vitamins and minerals. Eat only high quality fats and proteins. Include:

• Meats, Organ meats, Wild meats/Game –grass-fed, hormone/anti-biotic free meats.
• Poultry – organic, free-range, hormone/anti-biotic free, low density per hectare.
• Fish, Shellfish – sustainable, fresh (not farmed) fish.
• All Vegetables – greens/leafy, cruciferous, sulphuric, starchy/tuberous.
• All Fruits.
• Quality Saturated Fats  – coconut oils, ghee, butter (grass-fed, organic) quality olive oil (not heated).

I believe it is best to limit these foods:

• Dairy 
• Grains / Gluten (bread, pasta, cookies, pastries, crisp breads, many condiments, many processed foods and ready-made meals, muesli-bars)
• Soy
• Legumes, seeds and nuts. It is ok to have greater amounts of these if you soak, sprout, ferment or cook.
• Modern day vegetable oils (canola, vegetable, sunflower, safflower, sesame and soy oils.
• Processed foods (toxic vegetable oils, chemical preservatives, food colourings, artificial flavouring, MSG, genetically modified foods, high fructose corn syrup, excessive sugars, and other junk). 

Given the degraded quality of contemporary soils and the resulting decline in food nutrient content, coupled with extensive food processing, it’s quite common for individuals to be deficient in magnesium and zinc. Supplementing with a high-quality product, albeit at a slightly higher cost, can significantly benefit numerous bodily functions. Enhancing your body’s levels of these essential minerals can have a profound impact on digestion, sleep quality, mood regulation, hormonal balance, detoxification processes, and protein synthesis. Magnesium citrate and Zinc Picolinate are recommended if you have been tested low in both minerals by your doctor.

Movement

Exercise offers a plethora of benefits, ranging from mood enhancement and improved sleep quality to enhanced circulation of blood and lymphatic fluid. This increased circulation facilitates better cellular function, nutrient delivery, digestion, waste removal, and detoxification processes. Moreover, regular exercise helps align the body more effectively, reducing overall stress. Strengthening the body not only fosters a sense of capability but also enhances overall quality of life and self-esteem.

For a comprehensive online coaching site which can be tailored to individual needs and goals, head to michelledrielsma.com.

Environment

Clean up your home and work environment. Here’s a list of some of the various dangerous chemicals that surround us on a daily and constant basis:

• Xenobiotics: styrene (Styrofoam, plastics, etc).
• Dioxin (bleached products from diapers, milk cartons, etc).
• Xylene (exhaust, etc).
• Benzene (gasoline and backing of carpets).
• PCBS (paints, pesticides, gasoline, etc).
• Xenoestrogens (pesticides, herbicides, fungicides, plastic wrap, etc.) Environmental estrogens, referred to as xenoestrogens, which mimic animal hormones and act as endocrine system (hormonal) disrupters.
• Phthalates (plastics).
• Cyanide (almonds).
• Heavy metals in the water, air and ground (mercury, lead, cadmium, aluminum, etc).

Choose wisely and get rid of the things you don’t need. There are many natural products you can use around the house, work and car. Here are some of my favourites:

1. Green cleaning products – Bathroom, kitchen, laundry cleaning and multi-surface concentrate.

2.   Natural skin care –  body shea butter, body cocoa butter, face and body cleanser/ liquid soap, soap bars, deep cleansing face mask, men’s shaving cream, aftershave.

3. Natural deodorant 

4. Natural teeth cleaning – Eco toothbrush, natural toothpaste, teeth whitening

5. Natural Hair Care – Natural shampoo and conditioner, natural hair-colouring, natural anti-dandruff treatment.

6. Natural sunscreen

7. Natural make-up – organic mascara, eye-liner, lipstick, foundation, blush, eye-shadow, bronzers.

8. Camping – all-in-one face/body/hair/dishes/laundry cleaner, water bottles, natural bug spray, insect repellant, solar torch, solar phone recharger

9. Natural Pest Control –  Natural bug and insect repellants , bug repellant mist

10. Natural feminine care

If you have a specific nutrient deficiency, concluded via health testing, supplements will be warranted since today’s soil and food quality is poor. 

In conclusion, achieving and maintaining optimal health is a multifaceted journey that requires attention to various lifestyle factors. By prioritizing quality sleep, hydration, balanced nutrition, regular exercise, stress management, and other fundamental aspects of well-being, individuals can significantly enhance their overall health and vitality. It’s essential to recognize that health is not merely the absence of disease but rather a state of holistic well-being encompassing physical, mental, and emotional harmony. Embracing a proactive approach to health empowers individuals to take charge of their well-being, leading to a more fulfilling and vibrant life. Remember, small, consistent changes can yield significant long-term benefits, so start implementing positive lifestyle habits today for a healthier tomorrow.