For me wellness is a process, one that I have been working diligently on for the past three years. This quest has taken a considerable amount of time and energy but is well worth the investment. My road to wellness encompasses a balance of physical, emotional, intellectual, social and spiritual components. Balance was something that was sorely missing from my life and my health suffered as a consequence.
Now I prioritize healthy eating, regular exercise and good sleep in order to keep my physical body well and to supply me with the energy required to do all that I need and want to do in my life. My biggest priority is eating a diet high in fresh fruits and vegetables with an emphasis on cruciferous vegetables for their disease-fighting, anti-inflammatory properties (Jiang, 2014).
As someone who carried a lot of stress in the past, I have made managing my stress a priority and I am having great success through acupuncture, meditation and support from a naturopathic doctor and a clinical herbalist who creates custom teas and tinctures for me. In a study on the effects of Ashwagandha root extract (Chandrasekhar 2012) found that it safely and effectively increased a person’s resistance to stress and in doing so improved their perceived quality of life. I am now calmer and much more resilient to stress which has built up my emotional wellness.
I consider myself very fortunate to have a supportive and loving husband. His encouragement in all that I do gives me the foundation and security to step out of my comfort zone and follow my dreams. I would describe myself as primarily an introvert who is social, to a point. I enjoy being with friends but need a lot of alone time to recharge. I have gotten much better at taking the time I need and saying no to things when I know they could compromise my feeling of well-being. I used to say “yes” to everything and everyone else, but I have learned that I need to say “yes” to myself first and to the things that are of the greatest priority at the time. I’ve realized that it’s not selfish but sensible to do so! Since I started my Master’s program in nutrition I have enjoyed building relationships with fellow students who share similar interests and passions and I appreciate the sense of community at MUIH which has greatly enriched my social wellness. Returning to school has also been an exciting time intellectually. I have always enjoyed learning but doing so in this new college setting is proving to be more challenging (in a good way) and inspiring.
However, since returning to school I have made less time for yoga, which I miss greatly. I know that I would benefit from the physical aspects of a yoga practice as well as the meditative and spiritual aspects. This is definitely an area I need to work on and find a way to add back into my life in a manageable way. Given that it is increasingly challenging to find time to attend a yoga class, creating my own home practice would be a great solution. (Ross 2012) found that the frequency of a home practice had a greater impact on health and well-being than simply the amount of time a person has been practicing yoga or how many formal classes they take. The benefit appears to come from including healthy habits like a yoga practice into your daily life, which in turn helps you to include and maintain other healthy habits.
School has also limited the amount of time I can spend with good friends. I am thankful that they are understanding and supportive of what I am doing and that they appreciate the importance of my school work and my need to prioritize it. I see this as an unavoidable side-effect of my current situation and I will make every effort to connect with them between trimesters. Meanwhile, I use my long commute time to catch up by phone. Despite these current challenges I am eternally grateful for the life I have and believe that practicing gratitude on a daily basis enhances my feeling of wellness. (Lyubomirsky 2011) found that expressing optimism and gratitude increase well-being. The greatest success arose when participants understood, believed in and committed to the practice.
Since I have been working on building my wellness, I have gained a greater sense of control over my own health and well-being. Changing my diet, taking better care of myself and following my passion have all led me to a greater feeling of satisfaction. I feel empowered by all that I have learned and continue to learn. I have taken charge of my own wellness and I am reaping the benefits of doing so. I know this will be a continual journey and there will be challenges along the way (such as school is at the moment), but I am committed and know that I can manage them through awareness, recognition and constantly striving for balance.
How does wellness show up in your life? Do you feel like you have the balance you need? Where and how could you create more balance to enhance your wellness?
Chandrasekhar, K., Kapoor, J., Anishetty, S. (2012) A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine 2012;34:255-62
Jiang, Y., Wu, S.-H., Shu, X.-O., Xiang, Y.-B., Ji, B.-T., Milne, G. L., … Yang, G. (2014). Cruciferous Vegetable Intake Is Inversely Correlated with Circulating Levels of Proinflammatory Markers in Women. Journal of the Academy of Nutrition and Dietetics, 114(5), 700–8.e2.
Lyubomirsky, S., Dickerhoof, R., Boehm, J. K., & Sheldon, K. M. (2011). Becoming Happier Takes Both a Will and a Proper Way: An Experimental Longitudinal Intervention to Boost Well-Being. Emotion (Washington, D.C.), 11(2), 391–402. http://doi.org/10.1037/a0022575
Ross, A., Friedmann, E., Bevans, M., & Thomas, S. (2012). Frequency of Yoga Practice Predicts Health: Results of a National Survey of Yoga Practitioners. Evidence-Based Complementary and Alternative Medicine : eCAM, 2012, 983258. http://doi.org/10.1155/2012/983258