Mayo Clinic Guide to Holistic Health Unlock your body's

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Published by Mayo Clinic Press

© 2024 Mayo Foundation for Medical Education and Research (MFMER)

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The information in this book is true and complete to the best of our knowledge. This book is
intended only as an informative guide for those wishing to learn more about health issues. It
is not intended to replace, countermand or conflict with advice given to you by your own
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ISBN 979-8-88770-240-7 hardcover

ISBN 979-8-88770-291-9 ebook

Library of Congress Control Number: 2023948916

 Contents

Preface

PART 1 A HOLISTIC APPROACH TO HEALTH

HEALTH IS MORE THAN MEDICINE
The link between mind and body
Whole health
Maximizing wellness
Putting it into practice

WHOLE-HEALTH FUNDAMENTALS
Exercise
Sleep
Nutrition
Stress management
Social connectedness
Spirituality and purpose
Connection with nature

WELLNESS DURING ILLNESS

Putting your innate healing powers to work
Balancing medicine and wellness
Living well despite discomfort or pain
Looking ahead

PART 2 THERAPIES A–Z

Acupuncture
Animal-assisted services
 Aromatherapy
Art therapy
Biofeedback
Cannabis and cannabinoids
Cryotherapy
Deep breathing
Guided imagery
Healing touch
Herbs and supplements
Homeopathy
Hot tubs and warm pools
Hypnotherapy
Massage therapy
Meditation and mindfulness
Multivitamins
Music therapy
Naturopathy
Pilates
Probiotics
Progressive muscle relaxation
Psychedelics
Qigong
Reflexology
Reiki
Rolfing
Saunas
Spinal manipulation
Tai chi
Tui na / Chinese massage
Virtual reality
Yoga

PART 3 TOOL KIT

Assess your health and set your goals
5 steps for moving forward
Holistic health on a budget
Partnering with your healthcare team
Finding high-quality research
Transforming your health and your future

Additional resources
Preface

What does the word whole mean to you? Depending on the dictionary, it’s
often defined as “all of something.” In other words, it includes everything
about something, not just a particular part or piece. The term holism has a
similar meaning: the view that an integrated whole stands for more than just
the sum of its parts.
So, what does it mean when the word holistic is used in relation to
health? At its most basic level, it means considering the person as a whole
— mind, body and spirit. The focus isn’t just on a specific part, such as the
heart, but on how the heart fits in with the rest of the body, and how the rest
of the body impacts the heart. It also means considering how a person’s
emotions, lifestyle, relationships, stressors, resources and spirituality impact
the health of the heart — and how these aspects may be impacted by heart
health as well.
The word health means different things to different people. One
definition I like is provided by the World Health Organization: “Health is a
state of complete physical, mental and social well-being and not merely the
absence of disease or infirmity.” This definition emphasizes the importance
of looking at the person’s whole health.
Modern medicine has become extremely successful at treating many
types of diseases, allowing people to live much longer than they might
otherwise. When our bodies are broken, modern medicine can provide
miraculous interventions to help restore them. But there’s also a growing
realization that high-tech medicine by itself may not be enough to truly
promote our well-being.
A person who receives a stent to treat a blocked artery that caused a heart
attack has had the emergency addressed. But what about factors that might
have led to the heart attack in the first place? These might include obvious
factors, such as high cholesterol and smoking — and modern medicine
usually has a plan to help people work on addressing these kinds of
measurable risk factors. But what about the role of stress? Or loneliness?
Here, science offers few answers, if any.
In an era of efficiency and urgent care systems, there is little time for
holistic medicine. Modern health professionals rarely have more than a few
minutes with each person to make sure that important lifestyle factors —
such as nutrition, exercise, emotional health, sleep, community, spirituality
and access to nature — are fully explored and implemented in the best way
for that person.
The truth is, if we want to approach our own health in a holistic way, we
need to take ownership of it. That means it’s up to each of us to know what
we need to reach a complete state of well-being — mind, body and spirit.
My colleagues in Integrative Medicine and Health at Mayo Clinic and I
developed this book to help you explore all aspects of your personal health.
The book covers a broad range of topics; some may sound quite familiar,
and others may be new to you. You may be successful in some areas
already, and discover other areas where you recognize the opportunity for
change.
Since each person is unique, no two readers will take away the same
message or plan from this book. For that reason, this book isn’t meant to be
a step-by-step guide. Instead, we hope it provides you with a general
blueprint that addresses the key domains of holistic health, with some
strategies within each for you to explore. We also want to give you an
evidence-based starting point for you to begin asking the deep questions
about what you need to do to optimize your health.
With this foundation, we encourage you to reach out to your primary
care team and invite them to be a part of your journey. If you incorporate
new members into your whole healthcare team — such as an acupuncturist,
massage therapist or life coach — let your primary care team know. And
encourage all of your care team members to communicate so that they can
help you achieve the best possible integrated approach to your holistic
health.

HOW TO USE THIS RESOURCE

This book is intended to provide you with straightforward information
about taking a holistic approach to your health. We want you to know about
the various therapies we use, as well as other ones in common use, and the
science and evidence about their use. We also included some emerging
therapies that may prove helpful as more evidence accumulates.
First, you’ll learn about lifestyle strategies that can help you build a solid
foundation and how these strategies can help ensure that you get the most
out of the efforts you’re making to improve your health. You’ll also
discover how to maximize your health even when — or especially when —
you’re managing a chronic illness or other condition.
In the “Therapies A–Z” section, you’ll find a list of specific therapies
that are often used as part of a holistic approach to maximizing health and
quality of life. In our discussion of each treatment, you’ll learn about the
latest research, the safety and effectiveness of the product or practice, and
any potential risks.
Finally, we’ve included a practical information tool kit to help you get
started on your own holistic health journey. Here you can take steps to
assess your health, set goals and find ways to incorporate holistic health
approaches into your everyday life that work for you.
We hope that the Mayo Clinic Guide to Holistic Health will serve as
your personal guide to enjoying all aspects of your health to the fullest.

Brent A. Bauer, M.D.

Brent A. Bauer, M.D., is board certified in internal medicine. He is
the research chair for Mayo Clinic Integrative Medicine and Health
and a doctor in the Division of General Internal Medicine. He is also
a professor of medicine at Mayo Clinic College of Medicine and
Science. Dr. Bauer focuses on the scientific evaluation of integrative
medicine therapies. He has served as medical director of
Rejuvenate, the first spa at Mayo Clinic, and of the Well Living Lab, a
collaboration between Delos and Mayo Clinic that is exploring the
impact of the indoor environment on wellness.
 1
PART
A holistic approach to health
Health is more than medicine

It’s Wednesday night and Roberto P. Benzo, M.D., founding director of the
Mindful Breathing Laboratory at Mayo Clinic in Rochester, Minnesota, is
starting a virtual meditation session. As he accepts requests to join, more
and more squares fill up his screen. People are joining from all over the
place — some from Minnesota, others from Arizona and Florida. Some of
them are Mayo Clinic patients, recovering from surgeries or illnesses, some
are caregivers, and others are Mayo Clinic nurses and staff.
As he begins, Dr. Benzo speaks to his listeners in a calming, soothing
voice, coaxing them to sit back, relax and be mindful of their bodies, their
breathing and what’s happening right now. “Observe the movie of your life
in the present moment and try to not like or dislike it,” he says. “Just sit and
feel your body moving as you breathe in and breathe out, and be completely
aware of the things that are in your mind and in your heart.”
As he speaks, a sense of calm seems to travel over the distance, reaching
the attendees. On the screen, participants snuggle in their chairs, getting
more comfortable. Some close their eyes and lie back. One person cuddles
up with a big, fluffy brown cat. Dr. Benzo keeps talking, suggesting that
listeners stay in the present moment, letting their thoughts go.
“It’s best to relinquish thoughts and stop passing judgments,” he adds,
but those whose speedy minds are going too fast shouldn’t punish
themselves for thinking too much. “Your meditation is just observing that
speedy mind,” Dr. Benzo says. He goes on: “This practice allows you to
observe everything in your body, particularly if you’re suffering from
something, your emotions, your urges, desires, thoughts. Just keep
observing, detaching yourself from the idea of being sick or emotional. We
are beyond that; we’re completely in the present, completely in the ‘now.’”
And that state can be very healing, he notes. “We have the willingness to fix
anything.”

THE LINK BETWEEN MIND AND BODY

Most ancient healing practices, such as traditional Chinese medicine and
Indian Ayurvedic medicine, have long held that the mind and body are
closely linked. Modern science is bringing a new perspective to this
connection.
A groundbreaking brain-imaging study published in 2023 demonstrated
how the many functions of the mind and body are interwoven. The study
showed that the parts of the brain that control movement are tightly meshed
with the networks responsible for conscious efforts, such as thinking and
planning, as well as involuntary ones such as heartbeat and blood pressure.
The findings suggest that the perceptions of the mind are literally linked to
the actions of the body.
Other research has shown that the mind can have a powerful influence
on the body. Chronic mental stress directly affects not only our emotional
wellness but our physical health as well. When we are distressed, especially
for extended periods of time, it dampens our immune system response,
lowering our resilience and making us more vulnerable to a long list of
health problems. Chronic stress, for example, can increase levels of
molecules called pro-inflammatory cytokines, an overabundance of which
contributes to chronic inflammation and illnesses such as heart disease, type
2 diabetes and some types of cancer.
The body, and physical ailments that affect it, also can affect the mind.
For example, evidence indicates that people who have diabetes are 2 to 3
times more likely to be depressed, and people who have chronic pain often
experience anxiety.
 As science continues to reveal the complex interactions between mind
states and bodily functions, there’s a growing recognition that good health
means more than just addressing the physical aspects of disease. Although
modern medicine can effectively treat many illnesses, it’s not a cure-all. In
addition, medical treatments often come with side effects, which can
themselves be damaging.
Interest in a more holistic approach to healthcare is growing. In the
medical field, this approach is known as integrative medicine (see here), a
type of healthcare that seeks to treat the whole person, not just the person’s
disease or condition. It involves evidence-informed approaches to managing
mental factors such as stress and anxiety that can impact other aspects of
health, including disease symptoms.
It’s not possible to wish cancer away or think hard enough to make
diabetes disappear, but it is possible to manage your thoughts and train your
mind to develop a more intentional focus. And by doing so, you can address
worries and even create new pathways in your brain that help you
experience less stress and anger. Experiencing fewer negative thoughts and
emotions makes room for a more positive mindset and more meaningful
actions, all of which can facilitate healthy habits, ease the burden of disease
on your body and make your overall quality of life better.

WHAT IS INTEGRATIVE MEDICINE?

According to the Academic Consortium for Integrative Medicine & Health, integrative
medicine is a form of healthcare that focuses on the whole person, is informed by
evidence, and makes use of all appropriate therapeutic and lifestyle approaches,
healthcare professionals and disciplines to achieve optimal health and healing.
Integrative medicine professionals work with your healthcare team to provide you
with a comprehensive health plan. For example, integrative therapies are used to help
people with medical conditions — such as cancer, chonic fatigue or chronic pain —
feel better by reducing fatigue, nausea, pain and anxiety.
But integrative medicine isn’t just about treating illness; it’s about helping you
maintain your health in the first place. And in many cases it means bringing new
therapies and approaches to the table. An integrative approach helps lead you into a
complete lifestyle of wellness.
 To date, over 75 academic medical centers have joined the Academic Consortium
for Integrative Medicine & Health. Members include Mayo Clinic, Duke University,
Harvard Medical School and many other institutions in the United States and abroad.
The mission of this organization is to advance the principles and practices of
integrative medicine.
Mayo Clinic Integrative Medicine and Health is a dedicated program within the clinic
that offers a range of services, including many of the therapies discussed in this book.
It also offers wellness coaching, as well as stress management and resilience
training.

WHOLE HEALTH
Our physical bodies are important, but so are our minds, emotions, social
connections, cultural traditions, stories, and hopes and dreams. These
aspects of ourselves are deeply intertwined. Each plays an important role in
overall health.
Making the most of your health involves taking a proactive, holistic
approach to healthcare that aims to increase your quality of life and prevent
illness by addressing all aspects of your life. Yes, this means regular health
screenings, early detection of health problems and preventive measures to
address risk factors before they become serious health issues. But it also
means recognizing that health is a dynamic process that requires ongoing
attention and effort, and that small lifestyle changes can have a big impact
on overall health and well-being.
Having a good quality of life implies living your life fully — and
enjoying it. Rather than asking “What’s the matter with you?” and focusing
on problems that manifest themselves physically, a holistic approach to
health asks, “What matters to you?” Then the next question becomes, “How
do you apply that knowledge to your daily decisions?”

EXPERT INSIGHT
PATIENT CENTERED
 Jon C. Tilburt, M.D.
General Internal Medicine

Integrative medicine has gone by several different names over the years, all aiming to
describe something that is separate from conventional medicine. But it’s much more
than that. It’s an open-minded, patient-centered pragmatism about whole-person
health.
Increasingly, healthcare organizations are seeing integrative medicine as a way to
help prevent chronic disease and promote good health. A report from the National
Academy of Medicine suggests that integrative health — using the best, evidence-
informed approaches to care — can empower each one of us to build our own
wellness plan and partner with our healthcare teams to put it into action.

MAXIMIZING WELLNESS
Instead of viewing healthcare as something that happens at the doctor’s
office, think of it as a personalized approach to wellness that enables you to
become the most resilient and healthy person you can be. This includes
nourishing the body, engaging the mind, nurturing the spirit, managing
stress and engaging with others socially.
Physical wellness
Physical wellness means enjoying a thriving lifestyle. This involves eating
healthy foods, getting enough sleep, being active and minimizing risky
behaviors such as drinking or smoking. For some, it requires managing
chronic health conditions or overcoming a disease.
Intellectual wellness
Intellectual wellness is about engaging in mentally stimulating and creative
activities. It is the ability to think critically, reason objectively, make
responsible decisions and explore new ideas and different points of view.
These skills can span from your personal life to your work life. For many
people, being in a healthy state of mind requires a meaningful career that
brings fulfillment and satisfaction. People who thrive intellectually enjoy
learning, stay curious and feel confident in themselves.
Spiritual wellness
Spiritual wellness is about having a meaning and purpose in life, as well as
engaging in practices that reflect one’s beliefs, values, morals and ethics. It
may or may not involve religious activities. Research finds that people who
feel they have purpose live longer and healthier lives. A spiritually well
person devotes time to gratitude and self-reflection, practices acceptance
and forgiveness, and cultivates compassion and respect for others.
Emotional wellness
Emotional wellness is about being able to experience and appropriately
express a wide range of emotions, from humor to joy to fear and from anger
to frustration to sadness. It also includes being able to be assertive when
necessary and able to handle confrontations. Staying well emotionally
includes self-esteem, self-acceptance and the ability to experience and cope
with feelings. People who are well emotionally tend to be optimistic, to be
resilient and to cope well with stress.
Social wellness
Social wellness is about connecting with your friends and family circles as
well as your community. Being well at a social level means that you can
forge friendships and close relationships, and are accepting of others and
enjoy their company. That might involve being mindful of your own
heritage as well as appreciating the diversity of other people’s social,
cultural and religious backgrounds.

PUTTING IT INTO PRACTICE