A 360° Guide to Holistic Living

Throughout April, we’ve explored mindfulness, the science of building habits, and how daily choices shape our well-being. Now, let’s take a broader look at holistic living. What does it actually mean? How can you integrate it into your life in a meaningful, sustainable way?

Holistic living goes beyond individual wellness trends – it’s about seeing health as an interconnected system. Your mental, emotional, and physical health don’t exist in isolation. The food you eat, the environment you live in, the people you surround yourself with, and even your mindset all influence your overall well-being.

By addressing the whole person, rather than just isolated symptoms or habits, holistic living helps you create long-term balance instead of short-term fixes.

What is Holistic Living?

Holistic living is an approach to wellness that focuses on balance across all areas of life. It considers the mind-body connection, emotional well-being, physical health, social relationships, and environmental influences.

Unlike conventional health approaches that often focus on treating specific symptoms, holistic living aims to identify root causes of imbalance and create long-term solutions.¹

This perspective recognises that:

• Your diet and gut health affect your mood, energy, and immune system.²
• Chronic stress impacts sleep quality, digestion, and mental well-being.³
• Social connections influence emotional resilience and longevity.⁴
• Your physical environment (light exposure, air quality, clutter) affects focus and relaxation.⁵

Holistic living isn’t about doing everything at once. It’s about making small, meaningful choices that support your well-being as a whole.

The Key Pillars of Holistic Wellness

A holistic lifestyle is based on five core areas that work together to create balance.

1. Mental & Emotional Well-Being

Your thoughts, emotions, and stress levels shape your physical health. Chronic stress, for example, can increase inflammation and weaken the immune system. To cultivate mental well-being:

• Practice mindfulness to stay present and reduce anxiety.
• Prioritise self-care as a non-negotiable part of your routine.
• Set boundaries in relationships and work to avoid burnout.

Studies show that mindfulness-based interventions can significantly reduce symptoms of anxiety and depression, supporting long-term emotional resilience.⁶

2. Nutrition & Gut Health

The saying “you are what you eat” has a lot of truth. Your gut microbiome plays a direct role in digestion, energy levels, and even mental health. Research suggests that a diet rich in whole foods, fibre, and probiotics supports both physical and emotional well-being.⁷

• Eat more whole, nutrient-dense foods like fruits, vegetables, and healthy fats.
• Limit processed foods, excessive sugar, and artificial additives.
• Practice mindful eating by slowing down and enjoying meals without distractions.

The gut-brain axis is a two-way communication system between your digestive tract and brain, meaning what you eat directly impacts your mood and stress levels.⁸

3. Physical Movement & Recovery

Exercise isn’t just about fitness – it’s a tool for mental clarity, stress management, and longevity. However, movement should feel enjoyable, not like a punishment. To incorporate it holistically:

• Find a form of exercise that you genuinely enjoy (walking, yoga, swimming, dancing).
• Focus on consistent movement rather than intensity.
• Prioritise recovery and sleep to allow the body to heal.

Regular physical activity reduces cortisol (stress hormone) levels and releases endorphins, improving overall well-being.⁹

4. Environmental Wellness

Your surroundings impact your mental and physical health more than you might realise. Research suggests that exposure to nature, clean indoor air, and an organised space contribute to improved focus and lower stress.¹⁰

• Spend time in nature whenever possible – even 10 minutes outdoors can reduce anxiety.
• Declutter your space to promote a sense of calm.
• Reduce exposure to toxins by choosing natural cleaning products and minimising artificial fragrances.

Studies show that people living in greener urban environments experience lower levels of cortisol and better overall well-being.¹¹

5. Social & Community Well-Being

Strong social connections are one of the biggest predictors of happiness and longevity. Prioritising meaningful relationships and a supportive community can reduce stress and improve overall health.¹²

• Spend quality time with loved ones without distractions.
• Set boundaries with relationships that drain your energy.
• Get involved in community activities or volunteer to build a sense of purpose.

Research suggests that people with strong social ties have a 50% higher chance of living longer than those with weak social connections.¹³

Practical Ways to Live Holistically

Holistic living should feel natural and adaptable to your lifestyle. Try incorporating some of these simple habits into your daily routine.

• Sunlight Exposure – Natural light helps regulate sleep cycles, mood, and energy levels.¹⁴
• Tech-Free Time – Taking breaks from screens improves mental clarity and sleep quality.¹⁵
• Grounding Exercises – Activities like walking barefoot, yoga, or deep breathing can calm the nervous system.¹⁶
• Mindful Eating – Chewing slowly and eating without distractions improves digestion and nutrient absorption.¹⁷
• Daily Movement – Even a short walk can lower cortisol and boost mood.¹⁸

Holistic Living is About Balance, Not Perfection

Living holistically doesn’t mean following strict rules – it’s about creating a lifestyle that supports your overall well-being. Some days, balance means a nourishing meal and a nature walk. Other days, it means resting, ordering takeout, and letting go of stress.

Tip: Choose one area from this guide and focus on making small, sustainable changes. Over time, these small shifts lead to a lifestyle that feels fulfilling and balanced.

Your wellness, your way – because looking after yourself should feel simple, natural, and achievable.

References (Peer-Reviewed Studies)

1. Bauer, G. F., & Jenny, G. J. (2013). The application of salutogenesis to organisations. In The Handbook of Salutogenesis (pp. 211-222). Springer.
2. Jacka, F. N., et al. (2011). The association between diet quality and common mental disorders. Psychosomatic Medicine, 73(6), 483-490.
3. Chrousos, G. P. (2009). Stress and disorders of the stress system. Nature Reviews Endocrinology, 5(7), 374-381.
4. Umberson, D., & Karas Montez, J. (2010). Social relationships and health. Journal of Health and Social Behavior, 51(1_suppl), S54-S66.
5. Evans, G. W. (2003). The built environment and mental health. Journal of Urban Health, 80(4), 536-555.
6. Zeidan, F., Vago, D. R., Schooley, A., Rogers, H., Lobanov, O. V., & Coghill, R. C. (2016). Mindfulness meditation-based pain relief employs different neural mechanisms than placebo and sham mindfulness meditation-induced analgesia. Journal of Neuroscience, 36(7), 1861-1870.
7. Mayer, E. A., Tillisch, K., & Gupta, A. (2015). Gut/brain axis and the microbiota. Journal of Clinical Investigation, 125(3), 926-938.
8. Cryan, J. F., & Dinan, T. G. (2012). Mind-altering microorganisms: The impact of the gut microbiota on brain and behaviour. Nature Reviews Neuroscience, 13(10), 701-712.
9. Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: The evidence. Canadian Medical Association Journal, 174(6), 801-809.
10. Barton, J., & Pretty, J. (2010). What is the best dose of nature and green exercise for improving mental health? A multi-study analysis. Environmental Science & Technology, 44(10), 3947-3955.
11. Kardan, O., Gozdyra, P., Misic, B., Moola, F., Palmer, L. J., Paus, T., & Berman, M. G. (2015). Neighborhood greenspace and health in a large urban center. Scientific Reports, 5, 11610.
12. Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7), e1000316.
13. House, J. S., Landis, K. R., & Umberson, D. (1988). Social relationships and health. Science, 241(4865), 540-545.
14. Wright, K. P., McHill, A. W., Birks, B. R., Griffin, B. R., Rusterholz, T., & Chinoy, E. D. (2013). Entrainment of the human circadian clock to the natural light-dark cycle. Current Biology, 23(16), 1554-1558.
15. Carter, B., Rees, P., Hale, L., Bhattacharjee, D., & Paradkar, M. S. (2016). Association between portable screen-based media device access or use and sleep outcomes: A systematic review and meta-analysis. JAMA Pediatrics, 170(12), 1202-1208.
16. Cheval, B., Radel, R., Neva, J. L., Boyd, L. A., Swinnen, S. P., Sander, D., & Boisgontier, M. P. (2018). Behavioral and neural evidence of the rewarding value of exercise behaviors: A systematic review. Sports Medicine, 48(6), 1389-1404.
17. Robinson, E., & Higgs, S. (2013). Mindful eating: Awareness of internal and external eating cues in relation to BMI, eating style and snack intake. Appetite, 67, 14-18.
18. Loprinzi, P. D., & Frith, E. (2019). A brief primer on the mediational role of BDNF in exercise-induced neuroplasticity. Physiology & Behavior, 204, 43-47.