
Holistic Health Tips from a Whole Health Dietitian
Taking care of your health goes far beyond just eating well, or hitting the gym. True wellness comes from addressing the bigger picture—your physical health, mental well-being, relationships, sleep, and how you manage stress. A holistic approach to health recognizes that all these elements are interconnected, and essential for creating lasting change.
Seema Shah, a registered dietitian and integrative health expert, knows this firsthand. Through her own health journey and years of experience, she's developed a client-centered philosophy that focuses on empowering people to take small, meaningful steps towards achieving their health goals.
Keep reading for Seema's insights on the pillars of good health, and practical tips for incorporating them into your own life.
Build a Strong Nutrition Foundation
Good nutrition is a cornerstone of health, but it doesn't have to be overly complicated. Start with small, manageable changes that fit into your current lifestyle. Learning how to eat well is a process, but it's a worthwhile one.
As Seema says, "I want my clients to learn how to eat for their health. I don't want to just give them a meal plan; I want to give them the skills to make smart choices for the long term."
Here are some of the ways that she approaches talking about nutrition with her clients:
Identifying Healthy Foods You Enjoy: Seema likes to start with just talking about food with her clients. "What fruits and vegetables do you enjoy? What did you like as a kid?" she asks. The goal is to "find the most health-promoting options in there," and to incorporate those foods more often.
Label Reading: When grocery shopping, check product labels. Look for foods with fewer ingredients, and that have adequate amounts of fiber, protein, healthy fats, and nutrients. "Label reading can be overwhelming at first," Seema explains, "but it's a skill that empowers people to make better choices."
Cooking Skills: If cooking feels intimidating, start with the basics. For example, scrambled eggs with avocado and whole-grain toast make a quick, nutritious meal, and it only requires knowing how to cook one item: the eggs. Seema notes, "Even simple cooking techniques can transform someone's meals."
Move Your Body in Ways You Enjoy
Movement is an essential part of holistic health, but it doesn't have to look like an intense workout at the gym. The key is finding activities that you genuinely like, so they feel less like a chore, and become something you look forward to.
For Seema herself, Tai Chi fits the bill. "Tai Chi is amazing because it hits so many pillars of health at once—stress management, physical activity, and even social connection," Seema explains. Not only does it improve strength and balance, but it also helps calm the mind, and reduce stress. In fact, Seema loves it so much that she's becoming a certified instructor, and is actively teaching classes in her community.
Foster Social Connections
Finding movement that you enjoy can naturally extend into another critical pillar of holistic health: building connections.
Group activities like fitness classes or walking groups can help you stay motivated and connected. "There's a social aspect to movement that's often overlooked," Seema notes. "Being part of a group can help address feelings of loneliness while keeping you active."
Her Tai Chi classes, held in a beautiful park near her home, are a perfect example. "You're connecting with nature, getting physical exercise, and building community all at once," she says. Activities like these provide a relaxed and welcoming environment to meet others, while improving physical, and mental health.
Social connection doesn't have to involve large, formal groups, though. It can be as simple as inviting a friend to join you for a walk, cooking a meal together, or even just reaching out for a conversation.
"Loneliness is such a big issue, and addressing it is a key part of health," Seema notes. These small, intentional actions can have an outsized impact on emotional well-being.
Address and Manage Stress
Stress is an inevitable part of life, but managing it effectively is essential for overall health. Seema suggests incorporating mind-body practices to help cope with stress. "Stress management is a huge piece of the puzzle," she explains. "Practices like Tai Chi, meditation, and deep breathing can make a world of difference."
To improve your stress management, try working one of these practices into your daily routine:
Incorporate Meditation or Breathing Exercises: Simple practices like five minutes of deep breathing or guided meditation, can help calm the mind and regulate the stress response. Seema encourages clients to find moments of mindfulness throughout their day, even if it's just a few minutes between tasks.
Identify Stress Triggers: Part of stress management is understanding what's causing it. Seema works with clients to identify stressors, and develop strategies to address them. Whether through lifestyle changes, better sleep, or improved nutrition.
Try Journaling: Writing down your worries and stresses can help your mind release them, so that they can have less of an impact on your health and well-being.
Consider speaking with a mental health professional if things feel too overwhelming: If your stressors start going beyond what you think you can manage on your own, it's important to reach out to a trained and licensed mental health professional. They can provide you with the right guidance and support to help you find your way in difficult times.
Taking a Holistic Approach to Your Health
Health is about more than just diet or exercise—it's about addressing every aspect of your well-being, from managing stress and fostering connections, to improving sleep, and building sustainable habits.
Whether it's practicing Tai Chi to nurture your mind and body, learning to prepare balanced meals, or simply reaching out to a friend for connection, every positive action builds toward a healthier, more vibrant life.
Seema Shah is a Whole Health Dietitian Coach, Writer, and Tai Chi Instructor based in Long Beach, CA. She offers 1:1 consultations, teaches Tai Chi classes, regularly authors blog posts, and sends out a free monthly newsletter through her remote private nutrition practice, SeemaShahRD Whole Nutrition. In addition, she is frequently quoted in many media outlets such as Yahoo Health, Eating Well, Food Network, What's Good by Vitamin Shoppe, Everyday Health etc.