In the era of precision medicine, measuring personal wellbeing goals has become increasingly accurate, encompassing both qualitative and quantitative approaches. Quantitatively, these can now be monitored through weight, Basal Metabolic Rate (BMI), waist circumference and blood pressure. Lisa Durante reports with inputs from Habiba Walid.
These are the obvious quantitative approaches adopted historically.
The others are more detailed and can be assessed via DNA testing.
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There are various ways to measure wellbeing goals related to health, genetics, DNA testing, biological age reduction and longevity.
Health metrics: This can include measures such as body mass index (BMI), blood pressure, cholesterol levels, glucose levels, and other markers of vitality.
Genetics: This can be tracked via testing, which can determine a person's risk for certain diseases and conditions, as well as their overall resilience and longevity potential.
DNA Testing: DNA testing is increasingly popular to accurately assess a person's biological age, which is a reflection of the energy and stability of their cells and tissues.
Biological age reduction: This can be calculated studying various biological markers, such as telomere length, epigenetic marks, and levels of oxidative stress.
Longevity: Healthspan can be gauged by calculating a person's expected lifespan based on their current health, genetics and environmental factors.
Integrative health practitioners consider all these metrics in their entirety when giving wellbeing and lifestyle advice, as they are vital in setting viable wellness milestones and ensuring positive health outcomes.
Dr Veena Pillai, Functional Physician, CENTUM Longevity, clarifies how to gauge the wellbeing and health of an individual from personal DNA.
“DNA information sheds light insight into an individual's potential risk for certain health conditions and traits, but it is not a direct measure of an individual's current health or wellbeing. DNA testing can be used to identify genetic variations that may increase the risk of developing certain diseases, such as cancer, heart disease, diabetes and hematologic disorders. DNA testing is also popular nowadays in determining an individual's ancestry and identifying specific genetic markers that are associated with certain traits. However, it is important to understand that an individual's DNA does not determine their overall health or wellbeing and that environmental and lifestyle factors also play a significant role in health and wellbeing.”
For example, Thalassemia emerges as a significant global health challenge, extending its impact beyond the realms of Genetics and Biology. When integrative health practitioners evaluate an individual's healthspan, they take into account various factors such as genetic predispositions, environmental influences, and the current health status.
This genetic blood disorder, disrupting haemoglobin production, serves as a prime example of the intricate interplay of these elements. With its chronic anaemia and intricate treatment requirements, Thalassemia underscores the necessity for a holistic approach to wellbeing, acknowledging the importance of genetic, environmental, and lifestyle factors in overall health.
Thalassemia exists in two forms, distinguished by the specific globin affected: alpha-thalassemia (α-thalassemia) and beta-thalassemia (β-thalassemia). The former arises when one or more of the four α-globin genes undergo damage or alteration, whereas the latter manifests when both β-globin genes are either damaged or mutated.
The MENA region, including the Gulf Cooperation Council (GCC) countries and the UAE, shows a higher prevalence of β-thalassemia and carriers compared to α-thalassemia. Notably, the UAE has the highest recorded prevalence of thalassemia carriers among all the MENA countries. The Kingdom of Saudi Arabia exhibits a higher prevalence of β-thalassemia, with carriers ranging from 1-15%, while Jordan and Egypt also report notable prevalence rates. Kuwait demonstrates an incidence range of 5 to 10% for α-thalassemia carriers. The UAE, in comparison to Bahrain, has significantly higher rates of both α-thalassemia and β-thalassemia carriers.
In addition to genetic testing for evidence-based assessment that can then be used as a baseline to chart objectives, wellness goals can also be tracked digitally through today’s numerous wearable devices, offering a seamless and affordable method of monitoring personal progress or even gamifying our advancement with others.
The global wearable medical device market, valued at USD 26.8 billion in 2022, is projected to witness substantial growth at a compound annual growth rate (CAGR) of 25.7% from 2023 to 2030, forecasted to reach a substantial size of USD 168.2 billion by 2030.
Factors influencing this expansion include the surge in demand during the COVID-19 pandemic, rising awareness about personal health monitoring, and the growing prevalence of lifestyle-associated disorders like diabetes and hypertension. Thalassaemia, among other diseases, requires continuous monitoring of physiological parameters, emphasising the amalgamation of healthcare data with portable medical devices.
The market's growth trajectory is propelled by advancements in diagnostic and therapeutic devices, catering to neurological disorders, pain management, and insulin monitoring. Furthermore, the sector's growth is bolstered by the dominance of diagnostic devices, the increasing adoption of wrist-worn products, and the market's segmentation based on applications like sports and fitness, remote patient monitoring, and home healthcare.
However, alongside these technological advances, a qualitative assessment, incorporating holistic practices like breathwork, art therapy, and movement meditation can significantly enhance the probability of meeting and sustaining these health goals for increased health span and biological age reduction.
Integrating Holistic Practices for Sustained Vitality
While traditional quantitative measures such as weight, blood pressure, and genetic assessments provide a solid foundation for health evaluation, integrating holistic practices into one’s lifestyle routine offers a deeper, more embodied approach to reaching and sustaining optimal vitality.
Holistic practices, such as meditation, have been found to significantly boost levels of feel-good hormones, including dopamine, serotonin, endorphins, and oxytocin. These chemical messengers play a pivotal role in enhancing happiness and euphoria, ultimately contributing to an improved overall mood and well-being.
The practice of meditation also decreases activity within the limbic system, the brain region dedicated to emotions. This decline in emotional reactivity leads to a more measured response during stressful situations. Yoga, meditation, and relaxation techniques are effective in easing muscle tension and cultivating a sense of inner tranquillity.
Breathwork: Scientifically, breathwork aids in regulating the autonomic nervous system, reducing stress and improving cardiovascular health. By learning how to deeply fill our lungs to capacity, we activate serotonin, oxytocin, quelling stress-inducing cortisol. This mindful breathing technique, which is carried out whilst lying down, often leads to altered states of consciousness, psycho-spiritual breakthroughs and enhanced mindfulness.
As an Endocrinologist, Dr Massimo De Martino understands the importance of adopting methods to support correct hormone calibration for optimal vitality. As a researcher, who has lectured in Body-Mind Connection and Cognitive Decline at the University of Southern California, he believes in combining somatic approaches, like Breathwork, for expanding and sustaining optimal vitality through this increasingly popular breathwork technique.
“I became an accredited Breathwork Master because I have seen how powerfully sound and breath can unite to yield deep transformational life-altering experiences. It never ceases to amaze me how facilitating these journeys has given me the privilege of seeing people move through their deepest selves for profound healing.”
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How can we see and be satisfied that wellness goals have been reached? Dr Massimo clarifies:
“Resting on one's laurels is never a smart strategy, especially in the constantly fluctuating complexity of the human body. Once a given health objective has been reached, a new goal of creating a lifestyle aimed at maintaining the good results can only be done seriously by setting specific Key Performance Indicators, which is a quantifiable set of goals to reach your specific wellness objective. When these are embedded via deep somatic work, then the overall positive wellbeing outcomes are invariably higher.”
Art Therapy & Movement Meditation: With countless permutations and combinations, engaging in art therapy stimulates the right brain, fostering creativity and emotional release. This process can significantly aid in visualising and materialising personal health objectives.
Movement meditation, like yoga or tai chi, combines physical activity with mindfulness. It not only improves physical fitness but also enhances mental wellbeing, crucial for sustaining long-term health goals.
Scientific Perspectives on Holistic Practices
These practices are grounded in scientific research. For instance, studies have shown that breathwork can lower cortisol levels, while art therapy has been linked to reduced anxiety and improved mental health. Movement meditation, such as yoga, has been found to improve muscle strength, balance, and mental focus.
Breathwork, Yoga and Art Therapy have been garnering public attention and popularity due to beneficial effects on health and well-being. Interest in Breathwork grew 41% over the past year, compared to the year before, putting it at a current volume of 37K searches per month, as of last month. Several small-scale studies found that yoga can be beneficial for individuals dealing with post-traumatic stress disorder (PTSD). It is typically employed as a supplementary treatment to alleviate intrusive memories and emotional arousal, fostering a more composed mental state. The incorporation of yoga aims to induce calmer and steadier breathing, as deep and slow breathing is linked to a sense of calmness by promoting activation of the parasympathetic nervous system. Moreover, yoga has the capacity to influence mood positively by enhancing the levels of gamma-aminobutyric acid (GABA), a neurotransmitter associated with improved mood and decreased anxiety. Yoga and other forms of Art Therapy were associated with alleviating symptoms of depression and anxiety in a review of 15 studies featured in the journal Aging and Mental Health. The studies encompassed massage therapy, progressive muscle relaxation, stress management, and music listening. Although all approaches yielded some positive effects, yoga and music emerged as the most effective in addressing both depression and anxiety.
A Comprehensive Approach to Health Metrics
Originally trained as an IT Engineer, Amal Ismail has now retrained, over 2 decades, as psychotherapist who utilises somatic practices such as NIA Movement meditation and Creative Art Expression into her counselling practice. She explains,
“Health metrics, such as BMI, cholesterol levels, and biological age, provide a snapshot of an individual's health. However, incorporating holistic and somatic practices into this framework leads to a more comprehensive approach. I can see the benefits that my clients enjoy, both during personal sessions, or even during our holistic retreats.”
NIA, short for Neuromuscular Integrative Action, is a revolutionary approach to movement that transcends traditional fitness routines. This holistic practice seamlessly blends dance, martial arts, and mindfulness. NIA places a strong emphasis on the joy of movement and self-expression, providing a dynamic and inclusive fitness experience. Rooted in the principles of pleasure and body awareness, NIA encourages individuals to explore their bodies through a diverse range of movements inspired by martial arts like tai chi, dance forms, and elements of yoga. It's a mindful and expressive journey that not only enhances physical fitness but also nurtures mental and emotional wellbeing.
These practices not only address the physical aspects but also cater to mental and emotional wellbeing, essential for achieving and maintaining health goals.
How To Visualise
Establish a goal, then see yourself attaining that goal in a detailed imagination process.
Fun or feat? Amal summarises the therapeutic power of vision boards:
“Making a vision board can be fun, but it can also be a challenging or even overwhelming task, especially if we do it alone. I have conducted numerous vision board sessions and believe that this internal creative adventure is great for relaxing and releasing into oneself. Having others in the group all showcasing their most vibrant lives through this evocative art therapy form is compelling and transformational.”
Expert Insights: The Role of Consistency and Awareness
Hannia Zanana, Precision Dietician and Scientific Director, CENTUM Longevity appreciates how consistency, perseverance, and self-awareness is fundamental to reaching personal wellness goals. She explains,
“Even in my own life, I have appreciated how committing to self-care by integrating holistic practices has yielded a balanced approach between discipline and flexibility. From pilates and breathwork, to hiking and sailing, my vitality and endurance have improved and this holistic, incremental approach to creating smart habits, is what we apply with our Wellbeing Explorers.”
Simple, But Not Easy
One way of relinquishing bad habits is by ‘tricking the brain’ to ‘forget’ that we even had that habit, and keep reinforcing that for at least 20 days. This is because research indicates that it takes at least 20 days to loosen the grip of a bad habit, and then it can take 66 days of effort to replace it with a sound new habit, as this is what it is said to take to establish.
How Many Days Does It Take To Form A Habit?
Research demonstrates that it can take anywhere from 18 to 254 days to change a habit related to healthier eating, drinking and exercise. On average, it took most people 66 days to make the habit automatic.
*2009 study in the European Journal of Social Psychology
What is needed to achieve good results, is it all about perseverance and consistency?
Hannia clarifies: “Consistency and perseverance are pivotal in reaching personal goals, but everyone must be honest in acknowledging why they might be struggling to reach or sustain their individual goals. By gaining awareness of the stumbling blocks, people dedicated to upgrading themselves must adopt a lifestyle plan that spans both flexibility and discipline. The question to ask throughout the day when faced with decisions is: ‘Does this action support the vision of myself that I would like to manifest? If it doesn’t, in a word…Don’t go there.’’
Visualising Success: Beyond Traditional Measures
Tricia Evans, has been a Coach for several decades and believes that, “In the lifelong journey of looking good & feeling great, visualisation plays a critical role. I use visual techniques such as manifestation boards, colourful reminders and a visual health masterplan, as they serve as powerful tools in manifesting and literally embedding them in my health goals. These methods are not only motivational but also have a basis in neuroscience, as they engage the brain in a way that aligns with the achievement of these goals.”
The Dynamic Journey of Vitality
Viewing vitality as a dynamic journey involves continuously setting and achieving new health goals. The inclusion of holistic practices such as breathwork, art therapy, and movement meditation curated within the context of Daycations, Staycations and Retreats not only helps in reaching these goals but also in sustaining them, in community with like-minded people who are dedicated to self-actualisation.
Measuring Success Through a Holistic Lens
Success in health and wellbeing should not only be measured through quantitative data but also through the quality of life improvements brought about by holistic practices. These include increased stress resilience, better mental health, and enhanced overall wellbeing.
A Balanced Approach for Lifelong Wellbeing
The integration of breathwork, art therapy, and movement meditation into the framework of health goal setting and achievement offers a more holistic and sustainable approach. These practices complement traditional health metrics, leading to a more fulfilling and balanced journey towards wellbeing.
Measure, Monitor, Mentor
By viewing vitality as a lifelong journey to be extended dynamically and mindfully is critical to living optimally. Ultimately if this proactive view on health is lost it can commonly lead to a relapse, falling back into old ways that did not serve us well.
Science is now also proving that other, more subliminal tools can also increase the probability of successful outcomes, especially in the realms of wellbeing goals.
Vision boards, affirmations, listing goals
These mediums serve as potent drivers for unleashing right brain creativity, especially in the realms of envisaging the holistic wellbeing we desire. From business leaders, sports personalities and leaders of every sort, they By ‘seeing’ what we want to achieve in our mind’s eye, a distinct snapshot of our aspirations sets the brain in motion to scour vibrational attraction to attract those goals.
“First, have a definite, clear, practical ideal; a goal, an objective. Second, have the necessary means to achieve your ends: wisdom, money, materials, and methods. Third, adjust all your means to that end.”
Aristotle
Encourage Inner Motivation
By envisioning a mental picture of a future event, it is better crystallised. After all, we need to ‘see’ it in order to achieve it. Either by vision boarding, affirmations or list writing, visualisation stimulates the creative subconscious which helps to generate new ideas to better achieve ambitions.
The process activates the law of attraction drawing in the right people, resources, and conditions required for success.
Research from Russia has demonstrated that visualisation boasts proven benefits in helping Olympic athletes to succeed. The research studied four different groups of Olympians which each dedicated a particular amount of time to mental and physical training.
• Group one: 100% physical training
• Group two: 75% physical training, 25% mental training
• Group three: 50% physical training, 50% mental training
• Group four: 25% physical training, 75% mental training
Scientists demonstrated that the fourth group performed the best during the Olympic Games. Through visualisation, the athletes stimulated the same parts of the brain that are activated when actual physical action is being carried out.
The image of the future should feel so real that it almost feels like it’s a memory of the past…
When it comes to setting health or self-care intentions, January is the month to make them, February is the month to break them and March is the month to refocus, renew and reboot. It works if we work it. That’s why it’s never too late to take the time to delve into our creativity and imagination by drawing our most vibrant life from a blank white paper.
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