Holistic preventive care – how does that work?

Vivian Zajac 27/01/2025

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Figure 1: Living a long and healthy life is the wish of many people – even in everyday life we can do a lot for body, mind and soul.

In a time marked by stress, a fast pace of life and an increase in chronic illnesses alongside higher life expectancy, holistic health prevention is becoming increasingly important. When symptoms become noticeable in everyday life, they are often prematurely dismissed as normal signs of ageing. But are these really unavoidable accompaniments of getting older? Or could they be improved or even reversed through active lifestyle changes?

In this article we focus on holistic health and the options we have to promote it.

What exactly is holistic health?

The World Health Organization (WHO) defines health as a "state of complete physical, mental and social well-being and not merely the absence of disease or infirmity"[1]. This definition therefore includes several aspects of health.

This approach assumes that the human being as a "whole" consists of several components – body, mind and soul. In a state of full health these aspects are in harmony. The physical aspects include all biological functions, in other words everything that happens physiologically in our body – our senses, our ability to move, the interaction of our organs and so on.

In addition, humans are characterised by their ability to think, so the mind is another aspect of holistic health. By "mind" we mean our intellect – or reason – and through it humans are able to make conscious decisions in their actions and convictions. Humans can think, reflect, learn and develop based on their experiences – both consciously and unconsciously.

The soul aspect comprises a person's emotions, feelings and experiences. All these aspects are interconnected and influence each other. Feelings such as fear or joy can trigger physical reactions and influence our thoughts. At the same time, thoughts can also cause physical reactions, for example activation of the stress axis, and control our feelings. For holistic health it is therefore important to consider all aspects.[2],[3]

Holistically healthy – what can I do?

Holistic health therefore requires measures that strengthen the body, nurture the mind and feed the soul. Many measures have a positive influence on more than one of these aspects.

Figure 2: Sleeping is more than just relaxation. Discover your personal rhythm with a sleep diary.

Keep a sleep diary: How to sleep your way to health

A crucial factor for optimal health is sleep. Good sleep provides the foundation for physical and mental regeneration and energy. Both the quality and quantity of sleep play a role. The sleep–wake rhythm governs the circadian rhythm, which in turn regulates numerous bodily processes.[4],[5] A sleep diary can help assess your sleep quality. Note the duration of your sleep, how you feel after waking up and during the day, and your energy levels throughout the day. After keeping a sleep diary for several nights, you can try, for example, how a longer sleep duration affects your wellbeing and energy. Also experiment with other sleep-hygiene parameters, such as room temperature or reducing blue light exposure before bedtime. Often people only recognise through such adjustments how much optimising sleep can improve their quality of life. In addition, sleep is crucial for good stress management.

Stress management – the be-all and end-all for a healthy lifestyle

Good stress management is essential for good health, as stress affects many other areas of life. High stress levels lead, for example, to poor sleep and poor dietary choices. Conversely, poor sleep or poor dietary choices increase the body's stress level. Chronic stress also significantly impairs mental health, reduces concentration and limits cognitive capacity.[6] Methods such as journaling, exercise, structured planning, creative activities or time in nature can help reduce stress and be part of effective stress management.

Mindfulness – training for the mind

For the mind, promoting mental strength through mindfulness is a health-promoting measure. Mindfulness exercises, meditation or breathing techniques have calming effects on the mind, can improve concentration and help you return to the present moment. Regular mindfulness practice can also strengthen resilience, i.e. personal psychological resistance.[7]

Figure 3: A nutrient deficiency can significantly impair personal wellbeing and quality of life, with negative consequences for health.

Optimal nutrient supply – diet & micronutrients

Fundamental to a healthy body is a healthy, nutrient-rich diet. For optimal functioning of bodily processes the body needs all macro- and micronutrients, such as vitamins, minerals and trace elements. A balanced diet that focuses on fresh, unprocessed and preferably local and seasonal foods can provide a good foundation. It is important to ensure adequate protein intake, healthy fibre and quality sources of fat, while recognising that a healthy diet is highly individual. Three simple recommendations are:

Eat only what your grandparents would have recognised as food.
Don't eat what is heavily advertised.
What you eat should be little processed or not processed at all.

Optimal provision of all micronutrients is essential for holistic health prevention. Due to changes in diet and food production methods – such as pesticide use, cultivation with altered seed varieties on less nutrient-rich, often depleted soils, and other environmental burdens – completely meeting nutrient requirements even with a healthy diet is often hardly possible. Therefore it is important to prevent and correct individual nutrient deficiencies with the help of high-quality dietary supplements.[8]

Exercise & sport – dance for body, mind and soul

Other important measures for holistic health prevention are regular physical activity and sport. These not only have positive effects on the musculoskeletal system and cardiovascular system, but also support metabolism, the immune system, the hormonal balance and general and psychological wellbeing. A study by the University of New South Wales found that even a small amount of exercise per week reduced the risk of depression and thus improved mental health[9],[10]. Compared to general movement, sporting activities provide a training stimulus. It is therefore recommended, in addition to a high level of everyday movement and activities such as walking, to incorporate strength training and cardiovascular training. It is important that the chosen activities bring you joy so you can integrate them into your daily life long term. Don't forget to train your mobility as well![11]

Lifelong learning for lifelong health

Continuous learning and growth are of great importance for the mind and thus another opportunity for holistic health prevention. Humans have the ability to acquire new knowledge and to challenge and develop their cognitive abilities. You can do this, for example, by learning a new language, creative writing, solving puzzles or acquiring new skills such as knitting. This stimulates the brain and keeps you mentally fit.[12]

Gratitude

In addition, practising gratitude can be a useful measure for holistic health prevention. Gratitude shifts the focus to the positive and can increase emotional wellbeing. For example, each evening before going to bed you can write down three things you are grateful for.[13]

Figure 4: A perceived sense of purpose and a feeling of aliveness are decisive for psychological and emotional state – and therefore also for health.

Enthusiasm & sense of purpose – the feeling of aliveness

For psychological, mental and emotional wellbeing, enthusiasm and a perceived sense of purpose are important. When we do what we enjoy and see a purpose in it, we feel alive and experience joy in doing and being. There are studies that have found a positive effect of voluntary work on health[14],[15].

Social relationships – the power of community

Research into the so-called Blue Zones, regions of the world with particularly high life expectancy, found that one of the main factors is living in community. People live into old age within a community and are actively integrated into it. Social relationships are essential for the soul. A strong social environment provides support and security. Community also promotes a sense of belonging and reduces loneliness, which is a risk factor for many illnesses.[16],[17] Experience the power of the group and let yourself be inspired to adopt health-promoting behaviours, because sport or a healthy meal is much more fun in company and increases motivation to continue.

Avoidable risk factors

Besides what you can do for your holistic health, there are also some aspects you should avoid. Avoid toxins wherever you can. Do not smoke and drink little or no alcohol. Also pay attention to maintaining a healthy weight. These aspects are among five recommended preventive behaviours formulated on the basis of scientific studies to extend healthy lifespan. They are: eat healthily, regular physical activity of at least 30 minutes per day or 3.5 hours per week, do not smoke, limit alcohol consumption and avoid overweight. With these measures a gain in healthy years free from age-related/chronic diseases can be achieved.[18],[19]

Conclusion – living holistically healthy

Holistic health prevention is not a short-term project or some 5-step programme; it is rather a lifelong process and lifestyle. By purposefully supporting body, mind and soul you create a strong foundation for a fulfilling, healthy and long life. On the way to a holistically healthy life the journey is the goal and the joy in that journey. Start with small steps and find out what personally does you good and brings you joy. Create new health-promoting routines that you can easily integrate into your life and build an environment that makes this as simple and unobstructed as possible. Your health is the most valuable asset you have and will hopefully accompany you for a long time!

About the author

Vivian Zajac holds a degree in health education (B.Sc.) and is a trainee alternative practitioner with a particular focus on holistic health and prevention. In a continuing education course to become a gut health consultant she devoted herself in 2022 to her passion: gut health. In her free time she also engages intensively with topics around health, naturopathy and biohacking, acquiring knowledge and continually trying new approaches herself. Methods such as breathwork, cold-water immersion, strength training, healthy nutrition and optimising micronutrient supply are a fixed part of her life. Vivian Zajac not only loves optimising her own health but also sharing her knowledge and enthusiasm – both privately and professionally. For her, a holistic view of the person is essential.

References

[1] WHO (2020). Constitution of the World Health Organization. In: Basic Documents, Forty-ninth edition (p. 1). Geneva: WHO.

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Vivian Zajac