The Wheel of Health and Your Optimal Health Journey

wheel2-878x1024Today I’d like to share an overview of the Duke Integrative Medicine Wheel of Health (WOH). This wheel provides a framework for creating your personalized health plan – and a map of your optimal health journey. We will explore the various parts of the wheel in-depth in subsequent posts, but for now, let’s look at the big picture.

The WOH represents the whole picture of your health and wellbeing. It is a multidimensional, whole person approach that considers body, mind and spirit. As you can see, it does not focus on just physical health. It goes beyond managing disease and instead emphasizes optimizing health.

Dimensions of the Wheel

You

At the center of the wheel is YOU, because health coaching is a person-centered process. Your health journey is driven by your values, goals and desires. As a coach, I won’t tell you what to do or not to do – you get to decide based on your priorities and what works for you.

Mindful Awareness

Surrounding the center of the wheel is Mindful Awareness. The concept of mindfulness – paying attention on purpose, in the present moment, and non-judgmentally – is a powerful tool and resource for behavior change.  Being more present and aware of what is happening to you and in you can help you respond to changes in your life in a more proactive, engaged way.

Self-Care

The green ring in the wheel represents the seven areas of self-care. People often focus their efforts here when making changes to their health behaviors. Evaluating your current and desired states in each of these areas can help you create a healthier life. These include:

Movement, Exercise and Rest – This area addresses physical activity, whether it be formal exercise (for example, running 30 minutes a day) or general activities of daily living (such as cleaning the house or grocery shopping). Just as important, it also incorporates the need for adequate rest (good sleep is vital!) and relaxation or “down time”.

Nutrition – In a nutshell, eating a balanced, healthy diet that fuels and nourishes your body and mind. There is no specific diet that is recommended. There are some key healthy eating strategies that we’ll discuss in a future post, but it is also based on what works for your body.

Personal and Professional Development –  It is helpful to assess where you are with personal, career or life goals, particularly at times of transition or milestones. These may include work-life balance, financial goals, and personal growth that will support optimal wellbeing. Regular assessment of your goals can reinforce healthy behavior choices.

Physical Environment – Studies have suggested that your surroundings at work and home can impact your health, either positively or negatively. Exposure to light, noise or toxins in your home or work space can have a major impact on how you feel physically and emotionally. On the other hand, a supportive, nurturing physical environment can enhance your sense of peace and wellness.

Relationships and Communication – Research demonstrates that positive relationships built on open, respectful communication with family, friends and colleagues can have a beneficial impact on your health. Identify those relationships in your life that fuel you and those that drain you. In doing so, you can invest in your positive connections and minimize or re-evaluate those relationships that don’t serve you.

Spirituality – This area is about finding purpose and meaning in something larger than oneself. For some people, it may include a religious affiliation. For others, it may be a connection to nature or the arts. Although the definition of spirituality is very personal in nature, the role that it plays in your life can transform your health.

Mind-Body Connection – This area relates back to the inner ring of Mindful Awareness. It focuses on mind-body practices that can help you be more present. Techniques include things that activate the body’s relaxation and healing response, like breathing practices, meditation, yoga, or guided imagery.

Professional Care

It is important to seek routine preventive medical care such as an annual physical exam, recommended cancer screenings (e.g., mammogram, colonoscopy) and vaccinations. In addition, you can supplement your usual medical care with complementary approaches such as acupuncture, massage, hypnosis or energy work. A primary goal of Integrative Medicine is to remove the distinction between conventional and complementary approaches and create one integrated approach to health care. In this model, patients and their providers work together to determine the most effective, evidence-based personalized health plan to achieve life-long wellbeing.

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