Holistic health focuses on the whole person—mind, body, and spirit. These practices not only enhance your well-being but also foster a deeper connection to yourself and your community.
Holistic health is less about dramatic, life-altering changes and more about small practices that gently support the body and nervous system over time. These are not rigid rules or productivity hacks. They are simple self-care routines that fit easily into everyday life.
Below are three simple practices that have made a meaningful difference in my wellbeing.
Morning Foundations: Supporting Steady Energy and Stabilizing Blood Sugar
The first hour of the day sets the tone for how your body responds to stress and hunger.
Step 1 is always to drink water, and avoid coffee until after a high protein, high fiber breakfast.
Taking the time to hydrate first thing in the morning creates a moment of intention before the day begins and sets the tone of self-care.
After a glass of water gently wakes the digestive system, it is time for the most important meal of the day: breaky.
The key to a satiating breakfast is at least 20 grams of protein. This is crucial to reduce daily sugar cravings and support hormonal balance, especially for women.
When I skip protein, I notice it quickly: energy crashes, lack of focus, sugar and caffeine cravings, and never feeling full after a meal. When I prioritize it, the day feels steadier and more grounded.
Some great breakfast ideas:
- Greek yogurt with berries, honey and granola (optional: add a natural nut butter)
- 1 egg + 2 egg white omelette or scramble with red onion, spinach and cherry tomatoes on homemade sourdough bread (optional: add cottage cheese)
- Miso soup with tofu and/or edamame, rice and your favorite fruit
[This is my personal favorite because of the fermented element from the miso paste to support good digestion and gut health]
Natural Hair Care: Repairing and Nourishing Over Time
After years of bleaching and box dyeing my hair, it was a mess. Always tangled, frizzy and riddled with split ends. I tried every quick fix I could find on the internet, but nothing worked until I switched to a natural, single ingredient solution: organic jojoba oil.
Jojoba is especially gentle because it closely resembles the scalp’s natural sebum, which makes it suitable for many hair types. I also use castor oil for hair growth (and skincare). There are many different options with different oils having different benefits:
- Argan oil is great for managing frizz and repairing damaged hair.
- Coconut oil is best for thick or coarse hair but was too heavy for my (fine) hair type.
- Sweet almond oil is helpful for re-hydrating dry split-ends.
I’ve learned that hair repair is less about which oil you choose and more about consistency and patience. I use jojoba oil on day 3-4, one or two days before I wash my hair. I noticed significant changes in my hair after about 2-3 months of using it multiple times per week.
I apply it mostly from the base of my neck to the ends of my hair at first, then the next day or day before I plan to wash my hair, I also apply it on my scalp along with castor oil. A little goes a long way with both of these oils, I have long hair and only use about 3-5 drops of each, depending on whether I am applying it to the lengths or from root to tip.
One small but meaningful shift in my hair care has been taking the time to brush gently. I used to rush through it, pulling through tangles without much thought, and the damage reflected more than just split ends — it mirrored how little care I was offering myself in those moments. Slowing down has become an act of self-respect: sectioning my hair, brushing in small segments starting from the ends and moving toward the scalp.
Washing, oiling, and braiding my hair before bed are intentional acts of self-love that let me feel connected from the roots of my hair to the roots of my heritage.
Evening Rituals: Preparing the Body for Rest
Sleep has never come easily to me. My mind tends to stay awake long after my body is tired, replaying the day or anticipating the next. Over time, I’ve learned that sleep does not begin when you get into bed, but in the hour before.
Gentle Yoga or Stretch Session
A short yoga practice or stretching session in the evening has become one of my most grounding habits. Just ten minutes of slow movement and deep breathing paired with calming music or pinknoise helps signal to my nervous system that the day is winding down.
This isn’t about exercise or even flexibility. It is about releasing the tension of the day and transitioning from “doing” to “being”. I am still working on making this a daily ritual, but when I do find the time to take part, I feel the difference immediately.
Warm Tea and Device Detox
About an hour before I want to get into bed, I prepare myself a warm mug of tea. This simple act creates a boundary between the stimulation of the day and stillness of night.
Herbal teas like lemon balm, lavender or chamomile are known to gently support relaxation. I also love a spicy chai, sweet almond tea or preparing my homemade ginger honey lemon tea using all whole food ingredients.
The ritual of preparing the tea, whether you are chopping and boiling ingredients or taking the teabag out of its paper, allows a moment of reflection and intentional self-care before winding down from the day.
After teatime is about when I try to put my phone away for the night. Shower, do my nightly hair ritual and read a few chapters of a book in bed.
My phone is my biggest weakness. Who doesn’t love lying in bed scrolling Instagram reels or TikTok videos? It is hard to resist. But once you make this a consistent habit, it becomes second nature.
Together, these mini-ritual practices have helped my body relearn how to rest.
The Gentle Approach to Holistic Health
As I’ve become more mindful of the products I use in my home, I’ve been slowly transitioning to more holistic alternatives, but always waiting until the old products are fully used before replacing them. This approach helps me avoid the overwhelming thought of completely culling my home all at once, while also reducing waste — something that is very important to me.
None of these practices require perfection. They are about creating rhythms that support the body rather than fight against it.
Holistic health, as I am still learning, is not a one-time quick fix. It’s an ongoing relationship built through listening to and honoring your body and adjusting your patterns according to your season.
If there is one thing I hope to offer here, it is permission to start small and trust that consistency > intensity is what truly nourishes.