Health&Wellness

The eight dimensions of wellness is a framework for achieving holistic health and well-being. These dimensions include Emotional Wellness, which involves managing stress and emotions effectively; Environmental Wellness, which focuses on living in harmony with nature and maintaining a safe environment; Financial Wellness, which involves managing resources wisely; Intellectual Wellness, which emphasizes lifelong learning and critical thinking; Occupational Wellness, which seeks fulfillment in work and personal activities; Physical Wellness, which encompasses nutrition, exercise, and health; Social Wellness, which involves building meaningful relationships; and Spiritual Wellness, which explores life's purpose and meaning. Balancing these interconnected dimensions can enhance overall quality of life and well-being.

REE & Body Composition

By Nichole Ahn

Just as the world is always changing, so are our bodies. The sum of physical and chemical changes that occur within our body at any given time is called metabolism. Metabolism is human energy (Rawson et al., 2020). Expenditure of energy utilized at rest in relation to body composition and size is called the Resting Energy Expenditure rate (REE). One way to calculate REE is an online REE calculator https://calculator.academy/ree-resting-energy-expenditure-calculator/. In essence it is the number of caloric needs your body uses to function daily. Evidence illustrates the rate at which the body utilizes its energy stores varies from person to person and in addition to body composition it can also be influenced by stages of life; intensity and consistency of exercise; and metabolic rate of organs and tissue (Fernández-Verdejo et al., 2024).

Understanding body composition is important as it’s a measure of your overall health and wellness. In short, body composition describes what the body is made of: fat, bone, muscle tissue, organs, and water. Body composition affects the rate of REE. Of all the mass calculated for REE, fat free mass is responsible for most of the variance between individuals (Fernández-Verdejo et al., 2024).

More fat free mass increases REE. Muscle and organ tissue are more metabolically active, requiring more energy, than fat mass. Thus, fat mass has a smaller impact on REE. Yet overweight individuals may have a higher REE due to the fact there is more mass (muscle, water and fat) to be accounted for in the REE equation.

Body composition is fluid can be changed through lifestyle and nutritional modifications. According to Kolnes, REE accounts for roughly 60% of total energy expenditure while physical activity accounts for approximately 40% (2021). Weight loss may decrease REE as the body composition altered. According to a study of 1,317 obese, survivorship persons, the best exercise modality to reduce inflammation and improve your body composition is through combination of aerobic exercise and resistance training. Specifically, this exercise combination had the highest reduction of body mass, waist circumference, percentage of body fat compared to aerobic exercise, HIIT, and moderate-intensity exercise. (Hooshmand et al., 2021).

In sum, body composition affects REE in a multitude of ways. Fat free mass is metabolically more active than fat mass and may increase REE. Changing your body composition will change your REE and it is important to check REE often to ensure you are nourishing your body adequately.

Resources

Fernández-Verdejo, R., Sanchez-Delgado, G., & Ravussin, E. (2024). Energy Expenditure in Humans: Principles, Methods, and Changes Throughout the Life Course. Annual Review of Nutrition. https://doi.org/10.1146/annurev-nutr-062122-031443

Hooshmand Moghadam, B., Golestani, F., Bagheri, R., Cheraghloo, N., Eskandari, M., Wong, A., Nordvall, M., Suzuki, K., & Pournemati, P. (2021). The Effects of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Inflammatory Markers, Body Composition, and Physical Fitness in Overweight/Obese Survivors of Breast Cancer: A Randomized Controlled Clinical Trial. Cancers, 13(17), 4386. https://doi.org/10.3390/cancers13174386

Kolnes, K. J., Petersen, M. H., Lien-Iversen, T., Højlund, K., & Jensen, J. (2021). Effect of Exercise Training on Fat Loss—Energetic Perspectives and the Role of Improved Adipose Tissue Function and Body Fat Distribution. Frontiers in Physiology, 12(12). https://doi.org/10.3389/fphys.2021.737709

‌Rawson, E. S., J. David Branch, & Stephenson, T. J. (2020). William’s Nutrition for Health, Fitness & Sport.

REE/RDEE (Resting-Energy-Expenditure) Calculator. (2024, March 27). Calculator Academy. https://calculator.academy/ree-resting-energy-expenditure-calculator/

Optimal Healing Environments (OHE)

By Nichole Ahn

Optimal Healing Environments: A Holistic Approach to Healthcare

An Optimal Healing Environment (OHE) is a healthcare framework designed to promote patient healing and wellness. This approach is based on the belief that given ideal conditions, people can heal from within. The OHE framework consists of three interconnected components: physical environment, interpersonal relationships, and integrative nutritional care.

The Need for OHEs

Current data shows that the leading causes of death in America linked to diet are heart disease, cancer, stroke, obesity, and type-2 diabetes. Alarmingly, about one-third of Americans now have pre-diabetes, compared to less than 1% fifty years ago. Many of these conditions can be prevented or potentially reversed through integrative nutritional care and the adoption of optimal healing environments.

Key Components of OHEs

Physical Environment

The physical space plays a crucial role in maximizing positive patient outcomes. Key elements include:

Access to nature
Ambient lighting and sound
Thoughtful use of color

Interpersonal Relationships

Positive interactions and personal wholeness are vital aspects of OHEs:

Fostering supportive relationships
Promoting self-awareness
Maintaining a positive mental attitude
Nurturing mind-body-spirit connections

Integrative Nutritional Care

Integrative nutrition is a patient-centered approach that combines holistic interventions with conventional medicine. It aims to treat the root cause of disorders rather than just their symptoms. This approach includes:

Personalized, whole-foods-based diets
Lifestyle recommendations
Physical activity guidance

Benefits of Integrative Nutrition

Research has shown several benefits of integrative nutrition:

Cardiovascular Health: A longitudinal study revealed that adherence to an antioxidant-rich diet is associated with reduced risk of cardiovascular disease (CVD) among adults.
Mental Health: Physical exercise, a key component of integrative nutrition, has been shown to reduce symptoms of depression and anxiety.
Blood Pressure and Cholesterol: Aerobic exercises can lower blood pressure and decrease levels of LDL cholesterol and triglycerides, reducing the risk of cardiovascular diseases.

Implementing OHEs

Creating an optimal healing environment can be as simple as:

Taking an evening walk after a nutrient-dense dinner with loved ones
Enjoying a morning swim in the sunlight

By addressing root causes through whole-food nutrition and exercise, rather than solely treating symptoms with medication, OHEs can significantly improve overall well-being.

Conclusion

Integrative nutrition and optimal healing environments offer powerful tools for preventive care and health optimization. This approach is particularly beneficial for those facing nutrition-related challenges, providing a holistic path to wellness that goes beyond conventional medical treatments.

References

McGovern, P. (2022). The prevalence of pre-diabetes in America: A historical perspective.
Knight, E., Geetha, T., Burnett, D., & Babu, J. R. (2022). The Role of Diet and Dietary Patterns in Parkinson's Disease. Nutrients, 14(21), 4472. https://doi.org/10.3390/nu14214472
Li, J., & Lu, Y. (2024). Antioxidant-rich diets and cardiovascular disease risk: A longitudinal study.
Mahindru, S., et al. (2023). The impact of physical exercise on mental health: A comprehensive review.
Ghodeshwar, G. K. (2023). Impact of lifestyle modifications on cardiovascular health: A narrative review. Cureus, 15(7). https://doi.org/10.7759/cureus.42616

Binge-eating Disorder (BED)

By Nichole Ahn

Binge-eating disorder (BED) is a mental health condition illustrated by repeated episodes of consuming large amounts of food in a short period of time, often to the point of discomfort. (NIDDK, 2019). Binge eating often brings about feelings of guilt and shame. These episodes occur every week over three months. BED can stem from social, biological or psychological factors. Some of the risk factors for binge eating disorder may include: family issues, childhood obesity, perfectionism, mental health concerns, and/or Intestinal microbiota alteration (Iqbal, 2022).

For a friend of mine struggling with binge-eating, I would recommend him/her to seek help from a professional who specializes in eating disorders. Cognitive-behavioral therapy (CBT) has shown effectiveness in combating BED (Mayo Clinic, 2018). In addition, I would recommend keeping a regular eating schedule and practicing mindful eating. This may look like utilizing the olfactory senses at mealtime and chewing food slowly. I would also suggest identifying emotional triggers so that binge eating can be avoided.

Friends and family members can be supportive by creating a non-judgmental environment. This can be done lovingly through encouragement and by avoiding stating negative comments about weight or food. They could learn about the disorder and take part in therapy. Recovery is possible with appropriate treatment and support.

References

Iqbal, A., & Rehman, A. (2022, October 31). Binge Eating Disorder. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK551700/

Mayo Clinic. (2018, May 5). Binge-eating disorder - Symptoms and causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/binge-eating-disorder/symptoms-causes/syc-20353627

NIDDK. (2019, March 22). Definition & Facts for Binge Eating Disorder | NIDDK. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/weight-management/binge-eating-disorder/definition-facts

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Sciatica

By Nichole Ahn

The sciatic nerve is part of the peripheral nervous system. Sciatica is a condition that develops from issues affecting the sciatic nerve, which is part of the peripheral nervous system. Sciatica usually arises when the sciatic nerve becomes irritated or faces compression and peaks around 40 years old (Fairag et al., 2022). Herniated discs or abnormal narrowing of the spinal canal (spinal stenosis) puts pressure on the nerves or spinal cord (John Hopkins Medicine, 2020) and the resulting pain is claimed to be horrendous. Sciatica is described as excruciating pain and paresthesia in the sciatic nerve distribution and/or associated lumbosacral nerve root and can negatively affect the quality of life of those affected (Davis & Vasudevan, 2019). Symptoms like weakness, pain, and numbness continuously radiate from the lower back down through the legs. Walking, standing, sitting, sleeping and everyday interactions are affected by sciatica. Adopting a healthy lifestyle is helpful for those with sciatica, especially by addressing modifiable risk factors. Significant changes may include avoiding prolonged standing, heavy manual labor, and heavy lifting (Fairag et al., 2022) as well as managing obesity and quitting smoking if applicable.

To date there is no definitive cure, but there are treatments available aimed at alleviating symptoms, prevention of future attacks, and targeting underlying causes. Most treatments involve self-care, medications, and physical therapy. Surgery is available as the last option. As outlined by Davis and Vasudevan (2019) and (Sciatica Home Remedies and Self-Care, 2020), pain management can be approached in the following ways:

Use hot or cold packs to decrease inflammation
Avoid prolonged sitting or standing
Practice good, erect posture
Strengthen the core
Stretch the lumbar spine and hamstrings
Regularly partake in exercises such as walking or swimming

Use of anti-inflammatory drugs, NSAIDs
Muscle relaxants
Corticosteroids
Spinal manipulation
Deep tissue massage
Physical therapy
Acupuncture

Implementing these strategies can help those with sciatica work towards achieving homeostasis while managing sciatica.

References

Davis, D., & Vasudevan, A. (2019, November 15). Sciatica. Nih.gov; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK507908/

Links to an external site.

Fairag, M., Kurdi, R., ALkathiry, A., Sr, N. A., Alshehri, R. S., Alturkistany, F. O., Almutairi, A., Mansory, M. A., Alhamed, M. A., Alzahrani, A. S., Sr, A. M. A., Fairag, M., Kurdi, R., Alkathiry, A., Alghamdi, N., Alshehri, R., Alturkistany, F. O., Almutairi, A., Mansory, M., & Alhamed, M. (2022). Risk Factors, Prevention, and Primary and Secondary Management of Sciatica: An Updated Overview. Cureus Journal of Medical Science, 14(11). https://doi.org/10.7759/cureus.31405

Links to an external site.

John Hopkins Medicine. (2020). Lumbar Spinal Stenosis. John Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/lumbar-spinal-stenosis

Links to an external site.

Sciatica home remedies and self-care. (2020, April 21). Harvard Health. https://www.health.harvard.edu/pain/sciatica-home-remedies-and-self-care

References

Alexander, H. (2019). Exercise and the lymphatic system. MD Anderson Cancer Center. https://www.mdanderson.org/publications/focused-on-health/exercise-and-the-lymphatic-system.h20-1592991.html

Barnhart, H. (2024). Live to Move and Move to Live: The Health of the Lymphatic System Relies on Mobility and the Foot and Calf Pump Connection. Lymphatics, 2(2), 43–49. https://doi.org/10.3390/lymphatics2020004

Breastcancer.org. (2022). Careful Weight Lifting Doesn’t Increase Lymphedema Risk. Breastcancer.org. https://www.breastcancer.org/research-news/20101208

Clarke, G. M., Conti, S., Wolters, A. T., & Steventon, A. (2019). Evaluating the impact of healthcare interventions using routine data. BMJ, 365(1), 1–7. https://doi.org/10.1136/bmj.l2239

Elshikh, M., Moawad, A. W., Salem, U., Klimkowski, S. P., Hassan, T., Rao Korivi, B., Jensen, C. T., Javadi, S., & Elsayes, K. M. (2021). Oncologic Imaging of the Lymphatic System: Current Perspective with Multi-Modality Imaging and New Horizon. Cancers, 13(18), 4554. https://doi.org/10.3390/cancers13184554

Hamasaki, H. (2020). Effects of Diaphragmatic Breathing on Health: A Narrative Review. Medicines, 7(10), 65. https://doi.org/10.3390/medicines71000

Increased-lymphatic-drainage | Cellular-effects | Physiological-effects-of-massage | Massage | Treatments | Physio.co.uk | Leading physiotherapy provider in Liverpool and Manchester. (n.d.). Www.physio.co.uk. https://www.physio.co.uk/treatments/massage/physiological-effects-of-massage/cellular-effects/increased-lymphatic-drainage.php

Mackenzie, A. (2022, September 8). Lymphedema and the Powerful Effects of Deep Breathing. AIROS Medical, Inc. https://airosmedical.com/lymphedema-and-the-powerful-effects-of-deep-breathing/

Null, M., & Agarwal, M. (2023). Anatomy, lymphatic system. In StatPearls. StatPearls Publishing.

Ramos, P. dos S., Cunha, I. R. M. M., Rachel, M. C., Pacca, P. S. S., Ferreira, A. P., & Ricardo, D. R. (2015). Acute cardiovascular responses to a session of Manual Lymphatic Drainage. Fisioterapia Em Movimento, 28(1), 41–48. https://doi.org/10.1590/0103-5150.028.001.ao04

‌ Remien, K., & Vilella, R. C. (2021). Osteopathic Manipulative Treatment: Lymphatic Procedures. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK559051/

Smith, A. (2024). Managing lymphoedema following treatment for head and neck cancer: is complete decongestive therapy an effective intervention to improve dysphagia outcomes? Current Opinion in Otolaryngology & Head & Neck Surgery, 32(3), 178–185. https://doi.org/10.1097/moo.0000000000000969

Tatlici, A., & Çakmakçi, O. (2021). Exercise and Lymphatic System. Exercise and Lymphatic System, 23(2). https://doi.org/10.15314/tsed.957914

The Lymphatic System

The lymphatic system is vital to the human body's defense and fluid regulation mechanisms, collaborating with the cardiovascular and immune systems (Britannica, 2019) (Marieb & Hoehn, 2019). Unlike the circulatory system which has a heart for a pump, the lymph system lacks a pumping mechanism. Instead, it relies on muscle contractions and respiratory movement to circulate fluid throughout the body. The lymphatic system is an intricate network that passes through almost all bodily tissues circulating lymph fluid throughout the body (Elshikh et al., 2021) (Null & Manuj Agarwal, 2023).

Lymph flow is important for supporting overall health. It is essential in assisting the body's immune system, removing metabolic waste and detoxification, maintains proper fluid levels throughout the body, and provides health benefits (Increased-Lymphatic-Drainage | Cellular-Effects | Physiological-Effects-of-Massage | Massage | Treatments | Physio.co.uk | Leading Physiotherapy Provider in Liverpool and Manchester., n.d.). There are different strategies to increase lymph flow. One is through movement and exercise. This is because lymph vessels are found throughout the body and run along the legs and arms, so activities involving these limbs provide stimulation for lymph flow. Research shows that endurance activities, strength training, running, and brisk walking are great for lymphatic flow (Alexander, 2019; Barnhart, 2024; Breastcancer.org, 2022; & Tatlici & Çakmakçi, 2021). In addition to physical exercise and movement, deep diaphragmic breathing also increases lymph flow. Diaphragmatic breathing creates an internal pressure that directly stimulate lymphatic circulation. During a deep breath, the diaphragm muscle contracts and relaxes, promoting fluid movement (Mackenzie, 2022). Another holistic way to stimulate and encourage lymph flow include manual lymphatic drainage (MLD) practices such as massage. A lymphoscintigraphy study by Barbieux et al. (2023) discovered that 75% of patients showed maximum new lymphatic pathways after MLD and 11.3% showed new pathways after nonspecific massage.

Safety precautions are important to consider when stimulating lymph flow as contradictions exist. Prior to any treatment, consulting a healthcare provider is recommended especially for individuals with pre-existing medical conditions (Smith et al., 2024). Patients with respiratory issues, thyroid disorders, cancer, bone fractures, acute heart failure, or pregnancy should discuss matters with a healthcare professional guidance prior to any lymphatic stimulation (Ramos et al., 2015; Remien & Vilella, 2021). Deep breathing and manual lymphatic drainage techniques pose potential risks for individuals with respiratory conditions. Research findings suggest that for individuals with severe respiratory diseases, diaphragmatic breathing might actually make breathing more challenging (Hamasaki, 2020). In sum, individuals should discuss interventions with a healthcare provider, begin treatments with gentle movements, self-monitor bodily responses, and cease any technique that is the source of dizziness, pain or discomfort (Clarke et al., 2019).

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