Breaking Free from the Impact of Trauma on Weight Loss

Join Our Transformative Webinar for Christian Women

For many Christian women, the journey toward weight loss can be fraught with emotional and psychological challenges, particularly when trauma is part of the story. Trauma, whether from past experiences or ongoing stress, can significantly impact physical health, making weight loss seem like an insurmountable challenge. However, there is hope and healing available, and we invite you to join our upcoming webinar, “Breaking Free from the Impact of Trauma on Weight Loss,” on June 17, 2024, at 6:30 PM.

Understanding the Intersection of Trauma and Weight Loss

Trauma can deeply affect every aspect of our lives, including our physical health. It can:

  • disrupt our hormones
  • affect our eating habits
  • and lead to emotional eating as a coping mechanism.

For Christian women, these struggles can also intersect with spiritual challenges, such as:

  • feelings of guilt or shame
  • the pressure to live up to certain ideals within the faith community.

Also check out my webinar on

The Physical Impact of Trauma

When the body experiences trauma, it often responds by entering a state of chronic stress. This stress can lead to elevated levels of cortisol, a hormone that can cause weight gain, particularly around the abdomen. Trauma can lead to fatigue, making it difficult to find the energy for regular exercise, and can disrupt sleep, further complicating weight management. Check out my blog post

The Emotional and Psychological Impact

Emotionally, trauma can lead to low self-esteem and negative body image. These feelings can be compounded by the expectations and pressures faced within the church community. Emotional eating often becomes a way to cope with these feelings and is acceptable in the church, creating a cycle that is hard to break. Mental health issues like depression and anxiety, which are common among trauma survivors, can also impede efforts to lose weight. I recommend connecting with a Christian licensed therapist or psychologist to help find tools to deal with mental health issues and disorders. The Christian Counselor directory can help you locate services near you.

The Spiritual Dimension

For Christian women, the spiritual dimension adds another layer of complexity. Struggles with weight can be seen as a failure in self-discipline or stewardship of the body, leading to feelings of guilt or inadequacy. The community aspect of church life can also be a double-edged sword—while it can provide support, it can also bring pressure to conform to certain physical ideals.

Webinar Overview: What You Will Learn

My upcoming webinar, “Breaking Free from the Impact of Trauma on Weight Loss,” is designed to address these multifaceted challenges. This event will provide you with the tools and knowledge to begin your healing journey, both physically and spiritually. Here’s a glimpse of what you can expect:

1. Understanding Trauma and Its Effects on the Body

Learn about how trauma affects the body and mind, specifically with weight gain and loss. I will explain the science behind stress, hormones, and emotional eating, helping you understand why traditional weight loss methods might not have worked for you.

2. Emotional and Psychological Healing

Discover strategies for managing emotional eating and overcoming psychological barriers to weight loss. This section will include practical tips for building self-esteem, developing a positive body image, and managing mental health issues such as anxiety and depression.

3. Integrating Faith and Health

Explore how your faith can be a source of strength and healing on your weight loss journey. We will discuss the importance of spiritual well-being, how to find support within your faith community, and ways to overcome feelings of guilt and shame.

4. Practical Tips and Strategies

Receive actionable advice on diet, exercise, and lifestyle changes that are sensitive to the needs of trauma survivors. This will include tips on creating a balanced, nutritious diet, finding an exercise routine that works for you, and incorporating self-care into your daily life.

5. Building a Supportive Community

Learn how to build and maintain a support network that understands and respects your journey. This includes finding accountability partners, joining support groups, and connecting with others who share similar experiences.

Meet Your Coach

I am thrilled to share my work as, a distinguished Trauma-Informed Somatic Practitioner, at my upcoming webinar, “Breaking Free: The Impact of Trauma on Weight Loss.” With a wealth of experience and a compassionate approach, I am dedicated to supporting women through movement and reclaiming their well-being through somatic practices.

About De

My name is De Bolton I am a certified Trauma-Informed Somatic Practitioner with over eight years of experience in the field. I hold advanced certifications in somatic therapy, trauma recovery, and mind-body integration. My work focuses on addressing the physical manifestations of trauma and facilitating holistic healing.

I have successfully guided women in their journey toward healing mind, body, and spirit. My most significant qualification stems from my own healing journey from a lifetime of physical and emotional challenges, including codependency.

I was burdened with self-doubt, shame, guilt, and a tendency to prioritize others’ opinions over my own. I lacked boundaries and the knowledge of how to establish them. I struggled with severe leaky gut and debilitating anxiety and depression.

Throughout my journey, I failed to recognize codependent thinking as a significant root cause of my physical and mental health struggles. I mistakenly perceived my mind and body as the problems rather than recognizing their potential to be part of the solution.

Do these experiences resonate with you?

Eventually, I grew weary of feeling unwell and discovered the path to healing through the Healer. Utilizing the methods I’ll share in this live webinar, I have assisted countless women on their healing journeys.

“For I, the Lord your God, will hold your right hand, saying to you, ‘Fear not, I will help you’

Isaiah 41:13

Are you ready to explore further?

Combining evidence-based practices with a compassionate and client-centered Biblical approach, I empower individuals to understand and support the physical manifestation of deep-seated effects of trauma. My methodology includes body awareness, movement therapy, breathwork, and mindfulness to promote physical and emotional wholeness and well-being. Along with nourishing your body, sharing Biblical truths is of utmost importance, as it brings light to darkness.

Join Us for an Evening of Healing and Empowerment

We believe that every woman deserves to feel healthy, confident, and spiritually whole. This webinar is not just about losing weight—it’s about breaking free from the chains of trauma and reclaiming your life. Whether you’ve been struggling for years or are just beginning to address these issues, this event is for you.

How to Register

Ready to take the first step towards healing? Here’s how you can join us:

  1. Visit our registration page: Fill out the registration form with your name and email address.
  2. Receive your confirmation email with details on how to join the webinar.

Save the Date

Mark your calendar for June 17, 2024, at 6:30 PM. Set aside this time for yourself—commit to your healing journey and take the first step towards a healthier, happier you.

Spread the Word

Know someone who could benefit from this webinar? Share this blog post with your friends, family, and church community. The more women we can reach, the stronger our collective support and healing will be.

Support your weight loss journey

Breaking free from the impact of trauma on weight loss is a challenging but incredibly rewarding journey. By addressing the physical, emotional, and spiritual aspects of this struggle, you can find true healing and empowerment. Join us on June 17, 2024, for an evening dedicated to helping you reclaim your health and your life.

Hope you join us

Don’t wait—register today and take the first step towards breaking free from the past and embracing a healthier future. We look forward to seeing you there and supporting you on your journey to wellness and wholeness.

Join us here!

What is the PATH Approach to Holistic Health?

A Journey Towards Wholeness

Achieving holistic health can seem like a daunting task. With so many aspects of our lives demanding attention, it’s easy to feel overwhelmed and unsure where to start. The PATH approach is a simple, structured method to guide you toward holistic health by focusing on four fundamental areas: Physical, Attitudinal, Temporal, and Heart health. Let’s explore each aspect in detail and see how to incorporate these principles into your daily routine to achieve a balanced and fulfilling life.

P – Physical Health

1. Exercise Regularly

Regular physical activity is crucial for maintaining overall health. It strengthens the heart, muscles, and bones, boosts mental health, and helps manage weight. Aim for at least 30 minutes of moderate exercise most days of the week. This could include walking, jogging, cycling, yoga, or any physical activity you enjoy. Consistency is key. Find activities that you love to ensure you stay motivated and look forward to your workout sessions. You can join the FaithFueled Life app to make it easy to find Faith-Focused Workouts that you press play and move at all fitness levels.

woman sitting in chair exercising

2. Eat Nutrient-Rich Foods

Nutrition plays a significant role in how our bodies function. A diet rich in fruits, vegetables, lean proteins, and whole grains provides essential vitamins and minerals that keep our bodies running smoothly. Avoid processed foods and excessive sugar, as they can lead to health issues like obesity, diabetes, and heart disease. Instead, focus on whole, natural foods that nourish your body and mind. Check out my post on

3. Stay Hydrated

Water is essential for every cell in our body. It helps with digestion, regulates body temperature, and flushes out toxins. Aim for at least 8 glasses (about 2 liters) of water per day. Carry a water bottle with you to ensure you stay hydrated throughout the day. Remember, if you feel thirsty, your body is already dehydrated, so sip water regularly.

A – Attitudinal Health

1. Practice Gratitude

Gratitude has a profound impact on mental health. By focusing on what you are thankful for, you shift your mindset from what you lack to what you have. Start and end your day by listing three things you are grateful for. This simple practice can improve your overall outlook on life and enhance your mental well-being.

2. Speak life

Our thoughts have a powerful influence on our emotions and behaviors. Replace negative thoughts with positive affirmations. When you catch yourself thinking negatively, challenge those thoughts and reframe them in a positive light. For example, instead of thinking, “I can’t do this,” tell yourself, “I can do this with effort and perseverance.” Over time, positive thinking can become a habit, leading to a more optimistic and resilient mindset.

3. Stress Management

Stress is an inevitable part of life, but how we manage it makes all the difference. Incorporate stress-reducing techniques such as deep breathing, meditation, or engaging in hobbies that bring you joy. Finding what works best for you is crucial. Whether it’s a walk in nature, reading a book, or spending time with loved ones, make sure to include stress-relief activities in your routine.

T – Temporal Health

1. Time Management

Effective time management helps balance various aspects of life, reducing stress and increasing productivity. Prioritize your tasks and create a balanced schedule that allows for work, rest, and play. Use tools like planners or apps to stay organized. Break your day into manageable chunks and set realistic goals to ensure you’re making steady progress without feeling overwhelmed.

2. Quality Sleep

Sleep is essential for physical and mental health. Aim for 7-9 hours of sleep per night. Establish a bedtime routine that promotes relaxation, such as reading, taking a warm bath, or practicing meditation. Ensure your sleeping environment is conducive to rest—keep your bedroom cool, dark, and quiet, and avoid screens before bedtime to enhance the quality of your sleep.

3. Rest and Recovery

Rest and recovery are as important as activity. Ensure you have downtime to relax and recharge. This includes taking regular breaks throughout your day and not overcommitting yourself. Listen to your body and mind, and give yourself permission to rest when needed. Incorporating relaxation techniques such as mindfulness or yoga can also help your body recover from stress and physical exertion.

H – Heart (Spiritual and Emotional Health)

1. Daily Prayer and Meditation

Connecting with your spiritual beliefs can provide a sense of peace and purpose. Spend time each day in prayer or meditation to find inner calm and strengthen your relationship with your faith. These practices can help you navigate life’s challenges with a centered and grounded perspective.

2. Acts of Kindness

Performing acts of kindness not only benefits others but also boosts your own emotional health. Whether it’s helping someone in need, offering a kind word, or volunteering your time, acts of kindness foster a sense of community and well-being. They remind us of the interconnectedness of humanity and the power of compassion.

3. Emotional Expression

Healthy emotional expression is vital for mental health. Find ways to express your emotions constructively, whether through talking with a friend, journaling, or engaging in creative activities like art or music. Bottling up emotions can lead to stress and anxiety, so it’s important to find outlets that allow you to release and process your feelings.

Putting It All Together

By focusing on these four areas, you can create a balanced and holistic approach to your health. Here’s an example of how you can incorporate the PATH approach into your daily routine:

Morning:

  • Start with a prayer or meditation session to center yourself.
  • Enjoy a nutritious breakfast, perhaps a smoothie packed with fruits and vegetables.
  • Write in your gratitude journal, listing three things you’re thankful for.

Midday:

  • Engage in physical activity, such as a brisk walk or a yoga session.
  • Take breaks throughout your workday to manage your time effectively and reduce stress.

Evening:

  • Prepare a healthy dinner with a balance of lean proteins, whole grains, and vegetables.
  • Practice positive affirmations to end your day on a positive note.
  • Unwind with a relaxing activity, like reading or a warm bath, and establish a bedtime routine for quality sleep.

Start adding the PATH Approach today!

Begin your PATH to holistic health today. Choose one area to focus on each week and gradually incorporate these practices into your daily routine. Share your journey with our community and encourage others to take steps towards their holistic health. Together, we can support each other in living healthier, more balanced lives.

Holistic health is a journey, not a destination. By adopting the PATH approach, you can create a harmonious balance in your physical, mental, emotional, and spiritual well-being. Remember, small, consistent steps lead to significant, lasting changes. Start your PATH today and experience the transformative power of holistic health.

Have you heard of the PATH approach? Could you add this to your daily routine?

How to Boost Mental Wellness

I am a #NOWWellness Influencer. In this post, I have included an affiliate link that I receive a commission from purchases, and I am compensated for my post. All my opinions are my own. My full disclosure policy

Let’s talk about the mind-body connection, shall we? It’s no secret that our physical health and mental well-being are intertwined. You know, the old saying, “healthy body, healthy mind”? Well, it’s true! Traditional fitness routines often just focus on the outside stuff, like building muscles and getting your heart pumping. But lately, research has shown that exercise and what you eat can have a huge impact on your mental health.1 Let’s dive into my favorite topic and the details of the world of exercise, nutrition, and mental well-being. We’ll explore how certain workouts and food choices can boost your mood and make you feel like a million bucks!

I’ve shared in a previous blog post the connection between Strength training and mental health especially for women in their forties.

Exercise: A Prescription for Psychological Resilience

Unbeknownst to many, exercise is not only beneficial for our physical well-being but also a fantastic elixir for our minds. Numerous studies have consistently demonstrated that regular exercise significantly reduces the likelihood of experiencing stress, anxiety, and depression.2 The simplicity of this intervention belies its profound impact. It’s as if exercise is a magical potion that enhances our overall well-being, fostering a sense of inner peace and vitality

Benefits of Exercise on Mental Health

Exercise has several positive effects on mental well-being. One important mechanism involves the release of endorphins, neurotransmitters that act as natural mood elevators. Endorphins alleviate pain, induce euphoria, and contribute to the well-known “runner’s high” experienced by many people who engage in physical activity. 

Benefits of exercise for your hormones that affect your mental health

Exercise has been shown to reduce levels of cortisol, the body’s primary stress hormone. Chronic stress and elevated cortisol levels are associated with a myriad of adverse health outcomes, including impaired cognitive function, disrupted sleep patterns, and increased risk of mood disorders. Exercise acts as a regulator of cortisol levels, effectively reducing the physiological manifestations of stress. It promotes a sense of calmness and relaxation, offering a restorative effect. Check out my post on Understanding your hormones

Exercise benefits on your mental well-being

Exercise has an immediate effect on mood, regular exercise has long-term benefits for mental well-being. Studies have shown that individuals who engage in consistent physical activity are less likely to experience symptoms of depression and anxiety over time. Movement has been associated with improvements in cognitive function, including enhanced memory, attention, and executive function. The FaithFueled Life App has exercises for all fitness levels to help improve cognitive function. 

Women running in gym
Source: Missionary Films

Finding the right exercise for mental health

When it comes to choosing the right type of exercise for mental well-being, the key is to find activities that are enjoyable and sustainable. While any form of physical activity can offer benefits for mental health, certain types of exercise, such as aerobic activities like jogging, cycling, or swimming, are particularly effective in reducing symptoms of depression and anxiety. 

Mind Body Exercises help with mental health

Mind-body practices like restorative stretching, integrative movement, and somatic movement combine physical movement with mindfulness and relaxation techniques, offering a holistic approach to mental and physical wellness. In The FaithFueled Life App, you’ll find restorative stretching, Biblical breath prayers, meditation, and somatic exercises that guide you in inviting God into your physical practices.

Nutrition: Fueling the Mind for Optimal Function

Just as exercise nourishes the body, nutrition plays a crucial role in supporting optimal mental function. The foods we eat provide the building blocks for neurotransmitters, the chemical messengers that regulate mood, cognition, and behavior. By consuming a balanced diet rich in essential nutrients, we can support brain health and promote mental well-being.

The power of Omega 3s on Mental Health

Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, as well as flaxseeds, chia seeds, and walnuts, are particularly important for brain health. These essential fats play a key role in neuronal membrane function and have been linked to reduced risk of depression and cognitive decline. Check out my blog post on 100 healing foods for more ideas of food to help with mental health. Use “FAITHFUELED” for 20% off at www.nowfoods.com

Anti-oxidant-rich food helps with mental health

Studies have proven that foods rich in antioxidants, such as fruits, vegetables, nuts, and seeds, help to protect the brain from oxidative stress and inflammation, both of which have been implicated in the development of mood disorders and neurodegenerative diseases.3 Antioxidant-rich foods also support the production of neurotransmitters like serotonin and dopamine, which play key roles in regulating mood and emotions. 

Diet quality affects mental health

The gut-brain connection highlights the importance of gut health in supporting mental well-being. A study on the effects of gut health concluded that the gut microbiome, the community of microorganisms that inhabit the digestive tract, plays a crucial role in regulating mood, cognition, and behavior4. Consuming probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi can help to promote a healthy balance of gut bacteria, leading to improvements in mood and overall well-being.

Putting It All Together: A Holistic Approach to Mental Wellness

Exercise and nutrition are powerful tools for promoting mental well-being and supporting overall health. By incorporating regular physical activity and a balanced diet into our daily routines, we can nourish both the body and mind, fostering resilience, vitality, and inner peace.

When it comes to exercise, the key is to find activities that we enjoy and that align with our individual preferences and goals. Whether it’s going for a run, practicing restorative stretching, or dancing to our favorite music, finding ways to move our bodies that bring us joy is essential for sustaining a long-term fitness routine.

Nutrition can help your mental health

In terms of nutrition, prioritizing the consumption of whole, nutrient-rich foods and maintaining a healthy gut microbiome plays a crucial role in optimizing brain function and promoting mental well-being.By nourishing our bodies with the fuel they need to thrive, we can enhance our mood, sharpen our focus, and cultivate a greater sense of vitality and well-being.

Holistic Approach to mental wellness

Taking a holistic approach to mental wellness means recognizing the interconnectedness of our physical, mental, and emotional health and adopting lifestyle habits that support balance and resilience across all dimensions of our being. By prioritizing self-care and making conscious choices to support our mental well-being, we can unlock our full potential and live life to the fullest.

How to incorporate a Holistic Approach into your mental well-being

As a certified LiveWell Coach and Wellness Advisor, I can help you come up with a holistic plan to help you feel better from the inside out.  Schedule a “Comeback consult

Reference:

  1. Fox KR. The influence of physical activity on mental well-being. Public Health Nutrition. 1999;2(3a):411-418. doi:10.1017/S1368980099000567
  2. M.H.M. De Moor, A.L. Beem, J.H. Stubbe, D.I. Boomsma, E.J.C. De Geus,Regular exercise, anxiety, depression and personality: A population-based study,Preventive Medicine,Volume 42, Issue 4, 2006,Pages 273-279,ISSN 0091-7435, https://doi.org/10.1016/j.ypmed.2005.12.002.
  3. Singh, Ravindra Pratap, Shashwat Sharad, and Suman Kapur. “Free radicals and oxidative stress in neurodegenerative diseases: relevance of dietary antioxidants.” J Indian Acad Clin Med 5.3 (2004): 218-225.
  4. Li, Ye, et al. “Dietary patterns and depression risk: a meta-analysis.” Psychiatry research 253 (2017): 373-382.
  5. Forsythe, Paul, et al. “Mood and gut feelings.” Brain, behavior, and immunity 24.1 (2010): 9-16.

Why is LiveWell Holistic Health Coaching A Unique Faith-Based Approach to Wellness?

After ten weeks of dedication, growth, and learning, I’m thrilled to announce that I am officially a Certified LiveWell Christian Holistic Health Coach! This past weekend, I participated in a recalibrating 4-day virtual retreat that not only equipped me with new skills but also renewed my spirit and solidified my calling to serve through faith-based health coaching. This certification marks a pivotal moment in my journey, allowing me to expand my service offerings and help others achieve holistic wellness through a Godly approach.

How can LiveWell Coaching help me?

Maintaining overall well-being can be challenging. With the increasing complexity of modern life, many individuals are seeking holistic approaches to health that encompass not just physical wellness, but also mental and spiritual well-being. LiveWell Christian Holistic Health Coaching offers a unique solution by integrating a Godly approach with embodied faith, providing comprehensive health coaching that aligns with Christian values. I mentioned their would a pivot in my services a few months back. Check out my blog post,

There are multifaceted benefits of LiveWell Christian Holistic Health Coaching and how it can positively impact your life.

Holistic Health Perspective

Holistic health considers the complete person, focusing on physical, mental, emotional, and spiritual dimensions of well-being. LiveWell Christian Holistic Health Coaching embodies this philosophy by addressing the interconnectedness of mind, body, and spirit.

Mind, Body, and Spirit Integration

Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength. Mark 12:30

A fundamental principle of holistic health is the integration of mind, body, and spirit. Research has shown that spiritual practices can significantly impact mental and physical health. For instance, a study published in the Journal of Religion and Health found that individuals who engage in regular spiritual practices experience lower levels of stress and anxiety, better immune function, and improved overall well-being1 (Koenig, 2012). LiveWell Coaching utilizes this integration, promoting practices that nourish every aspect of your being.

stock image sourced: Canva

Faith-Based Guidance

Spiritual Growth

LiveWell Christian Holistic Health Coaching provides a framework for spiritual growth. The coaching process aligns health practices with Christian values, fostering spiritual development alongside physical and mental health improvements. This dual focus ensures that health interventions are not just effective but also meaningful within the context of your faith.

Godly Wisdom

By incorporating Biblical principles, LiveWell offers guidance grounded in faith. This approach can provide comfort and direction in making health-related decisions. For example, 

Proverbs 3:5-6 advises, “Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.” 

Such wisdom can be profoundly comforting and motivating in your health journey.

Personalized Coaching

Tailored Programs

One of the standout features of LiveWell Coaching is the personalized approach to health. Recognizing that each individual’s needs and faith journey are unique, LiveWell creates customized health plans that consider your specific circumstances. This personalization ensures that the strategies are relevant, effective, and sustainable.

Supportive Environment

The coaching relationship is built on trust and understanding, offering a supportive and compassionate environment that respects your faith and values. This supportive dynamic is crucial for fostering long-term health improvements and personal growth. If you are looking to navigate your LiveWell journey in the community I will be offering a small group option.  Check out the schedule for the next small group

Motivation and Accountability

Faith-Inspired Motivation

Integrating faith into health coaching can be a powerful motivator. A study published in Psychology of Religion and Spirituality found that religious beliefs and practices can significantly enhance motivation and adherence to health behaviors 2 (Park, Edmondson, & Lee, 2013). By rooting health goals in your spiritual beliefs, LiveWell Coaching provides a strong, faith-based foundation for motivation.

Accountability with Compassion

Regular check-ins and progress assessments are integral to the LiveWell approach. These are conducted with empathy and encouragement, helping you stay on track while feeling supported and understood. This compassionate accountability is key to achieving sustained health improvements.

Community and Fellowship

Shared Values

Connecting with a community of like-minded individuals who share your faith can provide additional encouragement and a sense of belonging. LiveWell Coaching often incorporates group sessions or community activities that foster this connection, enhancing your support network.

women reading bible
sourced: Stock image from Canva

Spiritual Fellowship

Opportunities for prayer, Bible study, and spiritual fellowship within the coaching program can enrich your sense of community and support. Engaging in these activities can deepen your faith and provide a spiritual foundation that supports your health journey.

Mental and Emotional Well-Being

Stress Reduction

The holistic approach of LiveWell includes strategies for managing stress and anxiety through prayer, meditation, and other faith-based practices. A study in Health Psychology highlighted that individuals who engage in regular spiritual practices report lower levels of stress and better emotional well-being 3 (Pargament, Smith, Koenig, & Perez, 1998). These practices can be particularly effective in reducing stress and promoting mental health.

Emotional Support

Addressing emotional health from a Christian perspective can help you find peace and resilience through your faith. LiveWell Coaching offers emotional support that aligns with your spiritual beliefs, helping you navigate life’s challenges with greater ease and confidence.

Lifestyle and Behavioral Changes

Healthy Habits

LiveWell promotes the development of healthy habits and behaviors that align with Christian teachings. This includes balanced nutrition, regular physical activity, and restful sleep, all supported by faith-based principles. By integrating these habits into your daily routine, you can achieve a balanced and wholesome lifestyle.

Sustainable Changes

Rooting health practices in faith ensures that the changes you make are not only effective but also sustainable. When health behaviors are aligned with your spiritual beliefs, they are more likely to become lasting habits. This sustainable approach leads to long-term health benefits and a more fulfilling life.

LiveWell Health coaching is a comprehensive approach to wellness

The journey of the past eight years has brought me to this point. Throughout my path, I have acquired valuable fragments of knowledge and experiences. In the kingdom of learning, nothing goes to waste. I am so excited to offer LiveWell Christian Holistic Health Coaching as a comprehensive, faith-based approach to health that integrates spiritual growth with physical and mental well-being. By addressing the mind, body, and spirit, LiveWell provides a holistic framework that can lead to lasting health improvements. Personalized coaching, faith-inspired motivation, supportive community, and sustainable lifestyle changes are just some of the benefits you can expect. Embracing this Godly approach to health can help you achieve a more balanced, fulfilling, and spiritually enriched life. Schedule your consult session today and lits get you on a path to living well.

References

Koenig, H. G. (2012). Religion, spirituality, and health: The research and clinical

implications. ISRN Psychiatry, 2012, 278730. https://doi.org/10.5402/2012/278730

Park, C. L., Edmondson, D., & Lee, J. (2013). Development of self-regulation through religious and spiritual coping activities. Psychology of Religion and Spirituality, 5(4), 242-253. https://doi.org/10.1037/a0031479

Pargament, K. I., Smith, B. W., Koenig, H. G., & Perez, L. (1998). Patterns of positive and negative religious coping with major life stressors. Journal for the Scientific Study of Religion, 37(4), 710-724. https://doi.org/10.2307/1388152

Why is Holistic health helpful to support mental health?

Let’s talk about the mind-body connection, shall we? It’s no secret that our physical health and mental well-being are intertwined. You know, the old saying, “healthy body, healthy mind”? Well, it’s true! Traditional fitness routines often just focus on the outside stuff, like building muscles and getting your heart pumping. But lately, research has shown that exercise and what you eat can have a huge impact on your mental health.1 (Adan,2019) We’re gonna dive into the magical world of exercise, nutrition, and mental well-being. We’ll explore how certain workouts and food choices can boost your mood and make you feel like a million bucks!

I’ve shared in a previous blog post the connection between Strength training and mental health especially for women in their forties.

Exercise: A Prescription for Psychological Resilience

Unbeknownst to many, exercise is not only beneficial for our physical well-being but also a fantastic elixir for our minds. Numerous studies have consistently demonstrated that regular exercise significantly reduces the likelihood of experiencing stress, anxiety, and depression.2 (Borrega-Mouquinho, Yolanda,2021)The simplicity of this intervention belies its profound impact. It’s as if exercise is a magical potion that enhances our overall well-being, fostering a sense of inner peace and vitality

Benefits of Exercise on Mental Health

Exercise has several positive effects on mental well-being. One important mechanism involves the release of endorphins, neurotransmitters that act as natural mood elevators. Endorphins alleviate pain, induce euphoria, and contribute to the well-known “runner’s high” experienced by many people who engage in physical activity. 

woman slamming medicine ball

Benefits of exercise for your hormones that affect your mental health

Exercise has been shown to reduce levels of cortisol, the body’s primary stress hormone. Chronic stress and elevated cortisol levels are associated with a myriad of adverse health outcomes, including impaired cognitive function, disrupted sleep patterns, and increased risk of mood disorders. Exercise acts as a regulator of cortisol levels, effectively reducing the physiological manifestations of stress. It promotes a sense of calmness and relaxation, offering a restorative effect. Check out my post on Understanding your hormones .

Exercise benefits on your mental well-being

Exercise has an immediate effect on mood, regular exercise has long-term benefits for mental well-being. Studies have shown that individuals who engage in consistent physical activity are less likely to experience symptoms of depression and anxiety over time. Movement has been associated with improvements in cognitive function, including enhanced memory, attention, and executive function. The FaithFueled Life App has exercises for all fitness levels to help improve cognitive function. 

Finding the right exercise for mental health

When it comes to choosing the right type of exercise for mental well-being, the key is to find activities that are enjoyable and sustainable. While any form of physical activity can offer benefits for mental health, certain types of exercise, such as aerobic activities like jogging, cycling, or swimming, are particularly effective in reducing symptoms of depression and anxiety. 

Mind-body exercises help with mental health

Mind-body practices like restorative stretching, integrative movement, and somatic movement combine physical movement with mindfulness and relaxation techniques, offering a holistic approach to mental and physical wellness. In The FaithFueled Life, you’ll find restorative stretching, Biblical breath prayers, meditation, and somatic exercises that guide you in inviting God into your physical practices.

Nutrition: Fueling the Mind for Optimal Function

Just as exercise nourishes the body, nutrition plays a crucial role in supporting optimal mental function. The foods we eat provide the building blocks for neurotransmitters, the chemical messengers that regulate mood, cognition, and behavior. By consuming a balanced diet rich in essential nutrients, we can support brain health and promote mental well-being.

The power of Omega 3s on Mental Health

Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, as well as flaxseeds, chia seeds, and walnuts, are particularly important for brain health. These essential fats play a key role in neuronal membrane function and have been linked to reduced risk of depression and cognitive decline. Check out my blog post on 100 healing foods for more ideas on food to help with mental health.

Anti-oxidant-rich food helps with mental health

Studies have proven that foods rich in antioxidants, such as fruits, vegetables, nuts, and seeds, help to protect the brain from oxidative stress and inflammation, both of which have been implicated in the development of mood disorders and neurodegenerative diseases.3 Antioxidant-rich foods also support the production of neurotransmitters like serotonin and dopamine, which play key roles in regulating mood and emotions. 

Diet quality affects mental health

Along with specific nutrients, the overall quality of the diet is important for mental well-being. Other studies have shown that diets high in processed foods, refined sugars, and unhealthy fats have been associated with increased risk of depression and anxiety4, while diets rich in whole foods, including fruits, vegetables, whole grains, and lean proteins, have been linked to better mental health outcomes.

The gut-brain connection’s importance on mental health

The gut-brain connection highlights the importance of gut health in supporting mental well-being. A study on the effects of gut health concluded that the gut microbiome, the community of microorganisms that inhabit the digestive tract, plays a crucial role in regulating mood, cognition, and behavior 5. Consuming probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi can help to promote a healthy balance of gut bacteria, leading to improvements in mood and overall well-being.

Putting It All Together: A Holistic Approach to Mental Wellness

Exercise and nutrition are powerful tools for promoting mental well-being and supporting overall health. By incorporating regular physical activity and a balanced diet into our daily routines, we can nourish both the body and mind, fostering resilience, vitality, and inner peace.

When it comes to exercise, the key is to find activities that we enjoy and that align with our individual preferences and goals. Whether it’s going for a run, practicing yoga, or dancing to our favorite music, finding ways to move our bodies that bring us joy is essential for sustaining a long-term fitness routine.

Nutrition can help your mental health

When it comes to nutrition, focusing on whole, nutrient-dense foods and prioritizing gut health can help to optimize brain function and support mental well-being. By nourishing our bodies with the fuel they need to thrive, we can enhance our mood, sharpen our focus, and cultivate a greater sense of vitality and well-being.

Holistic Approach to mental wellness

Taking a holistic approach to mental wellness means recognizing the interconnectedness of our physical, mental, and emotional health and adopting lifestyle habits that support balance and resilience across all dimensions of our being. By prioritizing self-care and making conscious choices to support our mental well-being, we can unlock our full potential and live life to the fullest.

How to incorporate a Holistic Approach into your mental well-being

As a certified LiveWell Coach and Wellness Advisor, I can help you come up with a holistic plan to help you feel better from the inside out.  Schedule a “Comeback consult”

Reference:

  1. Adan, Roger AH, et al. “Nutritional psychiatry: Towards improving mental health by what you eat.” European Neuropsychopharmacology 29.12 (2019): 1321-1332.
  2. Borrega-Mouquinho, Yolanda, et al. “Effects of high-intensity interval training and moderate-intensity training on stress, depression, anxiety, and resilience in healthy adults during coronavirus disease 2019 confinement: a randomized controlled trial.” Frontiers in Psychology 12 (2021): 643069.
  3. Singh, Ravindra Pratap, Shashwat Sharad, and Suman Kapur. “Free radicals and oxidative stress in neurodegenerative diseases: relevance of dietary antioxidants.” J Indian Acad Clin Med 5.3 (2004): 218-225.
  4. Li, Ye, et al. “Dietary patterns and depression risk: a meta-analysis.” Psychiatry research 253 (2017): 373-382.
  5. Forsythe, Paul, et al. “Mood and gut feelings.” Brain, behavior, and immunity 24.1 (2010): 9-16.
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