Understanding Holistic Wellness
There are many different types of holistic wellness practices, each with a unique approach to wellness. Whether you are managing a chronic condition, aiming to reduce stress, or simply have a desire to enhance your overall wellbeing, understanding the roles of various practices can help you make better decisions
about your health.
Alternative therapies are often used in place of conventional medicine, while complementary therapies are used alongside traditional treatments. For most people, a blend of conventional and complementary medicine offers the greatest health benefits.
Here are some of the most common types of holistic health providers:
• Naturopathic Doctors (NDs): Naturopaths focus on natural therapies, including nutrition, herbal medicine, lifestyle counseling, and physical therapies. They aim to stimulate the body’s internal healing abilities, emphasizing prevention and personalized care.
• Ayurvedic Practitioners: Practitioners of Ayurveda follow an ancient Indian system of medicine that
emphasizes balancing the body’s energies, called doshas. Treatments may include herbal remedies,
dietary guidance, yoga, meditation, and detoxification. Ayurvedic care is highly personalized, often requiring an in-depth assessment of physical and mental wellbeing.
• Reiki Professionals: Reiki practitioners provide energy healing by channeling life force energy through
gentle hand placements on or above the body. This practice aims to reduce stress, promote relaxation, and
support the body’s natural healing processes. Reiki is non-invasive and is considered safe to use alongside
conventional medical treatments.
• Chiropractors: Chiropractors specialize in diagnosing and treating musculoskeletal disorders, primarily focusing on spinal adjustments and manipulation. Their goals are to improve alignment and nervous system function, relieve pain, and increase mobility naturally.
• Acupuncturists: These providers use fine needles to stimulate specific points on the body along pathways called meridians. The aim of acupuncture is to balance energy flow, or Qi (pronounced “chee”), to address pain, stress, digestive issues, and other conditions.
• Massage Therapists: Massage therapists manipulate soft tissues to relieve tension, improve circulation, and promote relaxation. Techniques vary widely and can include Swedish-style massage, deep tissue, and trigger point therapy.
Choosing the right holistic provider depends on your health concerns, personal health beliefs, and preferences about your care. Before scheduling a visit, it is important to research the qualifications, certifications, and evidence supporting each practice. Additionally, some health plans may not recognize certain providers, so it is best to check your plan before scheduling an appointment. For true complementary medicine, open communication between you and your healthcare providers is key to ensuring safe, coordinated care.
Supplement Safety
More than half of U.S. adults use dietary supplements regularly to support their health, with multivitamins, vitamin D, vitamin C, calcium, and omega-3 fatty acids (fish oils) being the most popular. Protein, amino acids, and other botanicals like ginger and caffeine are also used by many. While there are
many reasons to take supplements, it is important to use these products safely. Supplements may offer health benefits, but they can also pose health risks if not used appropriately.
Here are tips and facts to help you make informed choices:
• Regulation: Dietary supplements are regulated by the U.S. Food and Drug Administration (FDA) as foods rather than drugs. This means manufacturers do not need FDA approval before marketing or selling products, so the responsibility for the safety and accuracy of labeling lies solely with the manufacturer.
The FDA can, however, intervene if safety concerns are reported.
• Common Risks: Like drugs, overuse or misuse of supplements can lead to adverse events. For example,
taking high doses of certain vitamins can lead to toxic levels with varying effects on health, especially for
children and older adults. Some herbal supplements, like St. John’s wort or ginkgo biloba, can also interfere with prescription medications like blood thinners and antidepressants. Poor quality products may also contain contaminants, heavy metals, or even pharmaceuticals, which can pose serious health dangers.
• Communication with Providers: Always inform your healthcare provider of any supplements you are taking, even if they seem harmless or natural. This helps your provider assess potential interactions with medications, avoid duplication with prescriptions, and monitor your overall health more effectively. Because there are so many supplement brands, it is also a good idea to bring the bottles or labels to your appointments.
• Finding Credible Information: The National Institutes of Health’s Office of Dietary Supplements provides detailed fact sheets, safety alerts, and guidance based on current research. It is best to do your own research and avoid relying solely on marketing claims or anecdotal advice.
Using supplements safely requires mindfulness and caution. While supplements may be one way to fill nutritional gaps, it is up to you as the consumer to understand what you are taking, how much is appropriate, and how to keep your healthcare team informed. Taking these steps can help you gain the health benefits and minimize potential risks.
Spiritual Wellbeing
Spiritual wellbeing is an important, yet often overlooked, dimension of health. In general, spirituality refers to the sense of connection you feel with others and the world around you. Spiritual wellbeing involves exploring your values, beliefs, and meaning in life, and often provides a foundation to help you move through challenging life moments. Research suggests that individuals who engage in regular spiritual practices report better mental health, reduced stress, and even improved physical outcomes.
To nurture your spiritual wellbeing, here are some practices to consider: 
• Meditation: This practice involves quieting the mind, focusing on breathing, or repeating a mantra to cultivate inner calm and awareness. Regular meditation can reduce stress and increase emotional balance.
• Prayer: Prayer is a way to connect with a higher power, seek guidance, or express gratitude. It can also provide comfort and strength during difficult times.
• Mindfulness: This practice is about being fully present in the moment while encouraging acceptance and awareness of your spiritual thoughts and feelings without judgment.
• Yoga: This physical practice combines body postures, breath control, and meditation, promoting harmony between the body, mind, and spirit.
• Journaling: Writing about your thoughts, experiences, and self-reflections can help you explore your
spirituality more freely. Journaling can also make it easier to release complicated emotions in a healthy way.
• Spending time in nature: Connecting with the natural world can be humbling, promote a sense of gratitude, and instill feelings of belonging. Spending time in nature is also connected with a number of physical health benefits.
• Acts of kindness and service: For some, spirituality is more about deepening connections with others. Supporting your community can enhance your sense of purpose and interconnectedness.
Incorporating spiritual practices into your daily routine does not require adherence to any specific religion or belief system. Spirituality is a deeply personal experience that is influenced by your culture, upbringing, beliefs, and life experiences. There is no right or wrong way to engage with or practice spirituality. Taking time to explore different practices and reflecting on what nourishes your soul is a great place to get started.
Berry American Flag Cake
Ingredients
Cake
1 baked and cooled quarter sheet cake (such as vanilla sheet cake)
Whipped Vanilla Buttercream
1 cup unsalted butter, softened to room temperature
4 and 1/2 cups confectioners’ sugar
1/3 cup heavy cream
2 teaspoons pure vanilla extract
salt, to taste
Topping
1/2 cup fresh blueberries
2–3 cups halved fresh strawberries (or raspberries, whichever you prefer )
Instructions
Cake: Bake and cool any 9×13-inch quarter sheet cake, whatever flavor you enjoy with vanilla frosting and berries. You can follow steps 1–4 for making my vanilla sheet cake, which is the cake pictured. Cool cake completely before decorating.
Make the buttercream:With a handheld or stand mixer fitted with a paddle attachment, beat the butter on medium speed until creamy, about 2 minutes. Add confectioners’ sugar, heavy cream, and vanilla extract. Beat on low speed for 30 seconds, then increase to medium-high speed and beat for 4 full minutes. Add up to 1/4 cup more confectioners’ sugar if frosting is too thin or another Tablespoon of cream if frosting is too thick. Add a pinch of salt if frosting is too sweet. (I add 1/8 teaspoon salt.) Frosting should be extra fluffy.
Spread 2/3 of the frosting all over the cake (I use and recommend an offset spatula), reserving the remaining 1/3 for piping detail. Place whole fresh blueberries and halved fresh strawberries to mimic the stars and stripes on an American flag. Using a piping bag (disposable or reusable) and piping tips, fill in the space between the stars and stripes.