Your Guide to a Healthy Body, Mind, and Soul

Resources and links to related articles on healthy living

• The NEWSTART
• Adventist Health Ministries
• Mental Health & Wellness Ministry Resources

Why a wholistic approach to health matters

The body, mind, and soul are not independent of one another. The poor condition of one will always affect the others.

Why?

Let’s say you own a race car that’s about to begin a race.

You could have a great driver and plenty of gas, but if your tires are flat, worn, or in bad condition, you’re not going to get very far.

And what if you have brand new, high-quality tires and a great driver…but the tank is empty? Again, you’re not going to get very far.

You could even have great tires and premium fuel in the tank…but if the driver is sleepy, sick, or distracted, they’re probably going to lose the race.

The body, mind, and soul are all connected in the same way.

If you haven’t taken care of your body, your mental and spiritual health take a toll. If you’re not taking care of your mental health, you’re going to see that exhaustion or distraction show up in your physical and spiritual life as well.

And if you have little to no spiritual life, your physical and mental health will also suffer because spirituality is an essential part of who we are. Spirituality, after all, is what gives us direction and purpose, what answers our biggest questions about our identity and the role we have to fulfill in the world. Spirituality gives us guidance and hope just as a good driver keeps a race car on the track. Studies even show that the presence of spiritual beliefs and commitments can improve longevity, enhance recovery from physical illness, and reduce anxiety and depression.¹

Wholistic health is based on the idea that health isn’t just about physical health, but the way physical, mental, and spiritual health all impact one another. In other words, it’s concerned with a person’s entire being—their body, mind, and soul.

The Bible supports the idea of the way these different areas impact one another, as we see in Bible verses like Proverbs 17:22:

“A merry heart does good, like medicine, but a broken spirit dries the bones” (NKJV).

But what do we do with this idea?

And with so much health advice out there, how do we know the best ways to care for our body, mind, and soul?

The central answer to this question lies within 8 key health principles.

8 key principles of health

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Though there are many ways to maintain physical, mental, and spiritual health, the heart of having a healthy body, mind, and soul comes down to 8 principles.

These include:

1. Nutrition
2. Exercise
3. Water
4. Sunlight
5. Temperance
6. Air
7. Rest
8. Trust in God

Let’s talk about what these principles mean and how we can practically apply them to everyday life.

1. Nutrition

Food is fuel. Without sufficient nutrients, our bodies and minds become weak and slow, making it hard to perform our daily duties, whether at work, school, home, or in our communities.

That’s why it’s important to adopt a balanced diet so we can get every nutrient we need.

This is typically done by eating a combination of grains, legumes, fruits, and vegetables, as well as eggs, dairy, or meat.²

Though different health and environmental circumstances may call for different diets, ideal diets are low-sugar, low-fat, and full of tasty fruits and veggies.³

Plant-based diets that focus more on fruits and vegetables than meat or dairy have proven to be especially healthful as they are full of vitamins and necessary minerals and are low in saturated fat, calories, and cholesterol.⁴

Eating more vegetables has also been shown to reduce the risk of heart disease, diabetes, and cancer.⁵ It can also promote weight loss and better brain health.⁶

2. Exercise

Exercise helps us burn calories and strengthen our bodies.

Getting sufficient exercise has also been shown to reduce body fat, the risk of diabetes, heart disease, and cancer. Studies also report that it can improve mental health, cognitive functions, and quality of sleep.⁷

For full benefits, experts recommend performing moderate aerobic exercise (walking, biking) for 150 minutes per week or high-intensity aerobic exercise (running, swimming) for 75 minutes per week.⁸ It is also recommended to incorporate strength training twice a week, like lifting weights or doing pilates or yoga.⁹

3. Water

Water is a crucial part of the human body. It makes up our blood, keeps our organs functioning, helps our joints move smoothly, regulates body temperature, and so much more.¹⁰

That’s why so much of the body is impacted by dehydration. Not getting enough water could cause headaches, dizziness, urinary tract infections, and inhibit physical and mental performance.¹¹ On the other hand, staying well-hydrated can help boost metabolic functions as well as help with constipation and kidney stones.¹²

The amount of water you need to drink will depend on your age and gender. More water may also be needed if you’re exercising or sweating.

In general, health experts recommend men to drink 3.7 liters a day and women to drink 2.7 liters a day.¹³

4. Sunlight

Though you might not think it, the amount of sunlight we’re exposed to can greatly contribute to our overall health.

Sitting out in the sun helps our bodies produce more vitamin D which can increase the strength of our bones and immune systems.¹⁴ It can also promote weight loss, better sleep, and better mood.¹⁵

Medical professionals recommend getting 15 minutes of sunlight per day for the best results.¹⁶ It’s also recommended that you wear sunscreen and adequate sun protection if you’re outside for longer or during warmer hours of the day.

5. Temperance

Temperance is all about balance—not overdoing it on good things, and staying away from harmful things.

Different people may approach temperate living differently, but many do it by being mindful of the way they live—how they eat, drink, exercise, and relax.

It’s remembering that while many things are not significantly harmful in moderation, such as sugar or highly processed foods, they can have negative effects on our bodies and minds when we have too much of them.

This can even apply to things that are good for us. Sleep is essential for good health—but that doesn’t mean we should sleep half the day away in addition to our nightly rest.

And food is essential for providing the nutrients we need to live—but it’s certainly possible to overeat.

Those interested in temperate lifestyles may also choose to do away with harmful substances like alcohol, tobacco, and vapes.

The self-control displayed in temperate living can also help us enjoy more self-control in our spiritual lives.

You too can enjoy the benefits of temperance by considering how to improve your lifestyle choices.

6. Air

Photo by Olga Nayda on Unsplash

We need air to live. We can’t even go a couple minutes without breathing it. But the quality of air we’re breathing matters too.

Polluted air can cause lung problems, headaches—even cancer.¹⁷

That’s why it’s important to take deep breaths of fresh, clean air by going outside. We can even create cleaner air in the home by using air filters and by opening windows (as long as the air quality is good outside).

7. Rest

Everyone needs to take a break. Sleeping helps repair and recharge our bodies and minds which helps us function the next day. Missing sleep can lead to irritability, poor concentration, poor memory, and poor physical and cognitive performance.¹⁸ It may also contribute to poor mental health.¹⁹

That’s why it’s important to get enough sleep, which, as experts recommend, would be 7-9 hours of sleep for most adults.²⁰ Even devoting a day to restful activities can be incredibly beneficial.

8. Trust in God

Did you know having a trusting relationship with God can improve spiritual, mental, and physical health?

The spiritual health benefits may be more obvious but knowing you have a God you can trust can also increase longevity and improve mental health.²¹

The good news is, anyone can build a relationship with God. In fact, He’d love to spend time with you! Studying the Bible, praying, and meeting with fellow believers are all great ways to develop a deeper appreciation, love, and trust for God.

The importance of healthy minds and emotional well-being

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Mental and emotional health is complex. While the 8 principles we talked about can help maintain and improve mental and emotional health, there may come times when additional action is necessary.

People struggle in these areas in different ways. Some people grapple with brain fog, burnout, stress, grief, and mental illnesses like anxiety and depression.

Some of these problems are short-lived and can be dealt with, while others are life-long issues that are better managed with the help of mental health professionals.

That being said, while there may be no “solving” certain mental health issues, researchers have found a number of ways to boost mental and emotional health through mental, physical, and spiritual self-care practices:

Mental:²²

• Work on a hobby
• Enroll in a class to gain new skills and knowledge
• Practice being patient and compassionate with yourself
• Consult a mental health professional

Physical:²³

• Eat healthy
• Enjoy regular exercise
• Get enough sleep

Spiritual:

• Join a Christian community
• Pray
• Read the Bible
• Explore your beliefs²⁴
• Practice Christian meditation
• Volunteer to help your community²⁵
• Nurture relationships with loved ones²⁶

Now that we’ve addressed different ways to improve health, let’s look at the differences we see between traditional African medicine and modern medicine.

The role of traditional and contemporary medical practices

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Across the globe, traditional medicine has recognized the connection of physical, mental, and spiritual health.

In African traditional medicine, there’s a special emphasis on the connection between physical and spiritual health. This idea informs the way African traditional medicine works, especially when witch doctors were consulted to deal with physical and spiritual problems by using natural herbs and spiritual rituals.²⁷

Many Africans still consult witch doctors and natural medicine to deal with sickness and injury.

But as with many traditions, it’s good to evaluate them to be sure they’re still relevant and beneficial.

So do these practices still have a place in modern medicine?

To truly understand what would bring about the most healthful results, we have to look at how these practices have worked over the centuries.

For their part, natural herbs and remedies used by herbalists have formed the foundation of modern pharmaceuticals. When used properly, they can be an incredible natural alternative to manufactured drugs.

But what about consulting witch doctors or shamans for spiritual rituals?

Before consulting anyone for spiritual guidance, it’s important we first see what the Bible, the source of spiritual wisdom, has to say about it.

The Bible leaves us with numerous warnings against consulting people, like witch doctors, who claim to communicate with or derive power from “spirits.”²⁸

“Give no regard to mediums and familiar spirits; do not seek after them, to be defiled by them: I am the Lord your God” (Leviticus 19:31, NKJV).

The only higher power the Bible advises us to come to for our needs and our health is God.

“And when they say to you, “Seek those who are mediums and wizards, who whisper and mutter,” should not a people seek their God? Should they seek the dead on behalf of the living?” (Isaiah 8:19, NKJV).

It’s dangerous when we seek the help of spiritual powers outside of our Creator.²⁹

Witch doctors are also aware of this danger. Even their attempts to communicate with these beings carry risk as spirits can be moody, vengeful, and deceptive, bringing more pain and suffering than relief. With that in mind, let’s get back to answering the question.

Traditional medicine still has an important place today, but it’s important to acknowledge that not every form of traditional medicine is beneficial to our health. That’s why it’s so important to reconsider risky practices like communicating with spirits, and instead, embracing the aspects of traditional medicine that produce consistent, beneficial, and reliable results such as the use of herbs and proven techniques for natural remedies.

There are many benefits to natural medicine as practiced by herbalists. Not only are natural remedies more practical and cost-effective than synthetic drugs, they usually have less side effects (and less toxins) than their drugstore counterparts.³⁰

That being said, it’s important to be aware of the potency of herbal solutions, being careful not to misidentify any plants. It’s also important to consult a doctor about the use of natural herbs as they could interact with other medications or cause health complications for people with certain conditions.

Besides that, it’s good to remember that natural medicine doesn’t totally eliminate the need for modern medicine. There are some things that modern medicine can achieve that natural medicine simply can’t.

Whether traditional or modern, it’s important to use whatever medicine will best improve our health.

Now that we’ve looked at how Africans practiced health in the past, let’s examine how Africans look at health today.

The culture of health in Africa

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Culture impacts the way we live in addition to the way we look at the world.

African culture is no different. It influences and shapes many aspects of African life, including the way health is viewed.

Some of these views have had a negative impact on health.

One of these views, found in some cultures within Africa, is the idea that being overweight is a sign of health, beauty, and wealth.³¹ This concept can be dangerous as obesity is known to lead to health problems like heart disease, diabetes, and cancer.³²

African culture also encourages communal living, and while this can improve mental health in some instances³³, overcrowding and urbanization have led to sanitary concerns and physical health problems.³⁴

At the same time, African culture can also have a positive effect on the health of its people.

This mainly comes from the fact that African culture helps facilitate a healthier environment as it emphasizes the need for fresh food, outdoor activity, and community support.

Again, in the case of health, it’s important to discard harmful concepts and embrace healthy ones.

And, in the end, the way we determine whether a certain practice is helpful or harmful all comes back to the eight principles of health.

And it all starts with taking care of our body, mind, and soul.

Now that you know the basics of healthy living, why not keep learning?

1. 1. Puchalski, Christina M., “The Role of Spirituality in Health Care,” National Library of Medicine, Oct.14, 2001. [↵]
   2. “Healthy Diet,” World Health Organization. [↵]
   3. Ibid. [↵]
   4. “Plant-Based Diets,” Physicians Committee for Responsible Medicine. [↵]
   5. Ibid. [↵]
   6. Ibid. [↵]
   7. “Physical Activity,” World Health Organization, June 26, 2024. [↵]
   8. Laskowski, Edward R., “How Much Should The Average Adult Exercise Every Day?” Mayo Clinic, July 26, 2023. [↵]
   9. Ibid. [↵]
   10. “Drinking Water and Your Health,” Healthdirect Australia Limited. [↵]
   11. Ibid. [↵]
   12. Leech, Joe, “7 Science-Based Health Benefits of Drinking Enough Water,” Healthline, March 8, 2023. [↵]
   13. “Water: How Much Should You Drink Everyday,” Mayo Clinic, Oct. 12, 2022. [↵]
   14. Frysh, Paul, “Sunlight and Your Health,” WebMD. [↵]
   15. Ibid. [↵]
   16. Ibid. [↵]
   17. Nedley, Neil, Lost Art of Thinking (Nedley Publishing, Ardmore, OK, 2011), p. 252; “Indoor Air Quality,” OSHA.gov. [↵]
   18. “Sleep Matters: The Impact Of Sleep On Health And Wellbeing,” Mental Health Foundation. [↵]
   19. Ibid. [↵]
   20. “How Much Sleep Do I Need?” WebMD. [↵]
   21. Buettner, Dan, “Power 9: Reverse Engineering Longevity,” BlueZones.com.; Boelens et al., “A Randomized Trial of the Effect of Prayer on Depression and Anxiety,” International Journal of Psychiatry in Medicine, vol. 39(4), 2009, pp. 377–392. [↵]
   22. “Emotional Wellness Toolkit,” National Institute of Health. [↵]
   23. Ibid. [↵]
   24. Ibid. [↵]
   25. Ibid. [↵]
   26. Ibid. [↵]
   27. Weisz, J.R., “East African Medical Attitudes,” Science Direct. [↵]
   28. Leviticus 20:6; Deuteronomy 18: 10-12; 1 Timothy 4:1; 1 Chronicles 10:13-14. [↵]
   29. 1 Peter 5:8; 1 John 4:1; 2 Corinthians 11:14-15. [↵]
   30. Karimi, Ali, Maedeh Majlesi, and Mahmoud Rafieian-Kopaei, “Herbal Versus Synthetic Drugs; Beliefs and Facts,” National Library of Medicine, Jan. 1, 2025. [↵]
   31. Manafe, Mashudu, Paul Kiprono Chelule, and Sphiwe Madiba, “The Perception of Overweight and Obesity among South African Adults: Implications for Intervention Strategies,” National Library of Medicine, Sept. 28, 2022. [↵]
   32. “Obesity,” Mayo Clinic. [↵]
   33. Carrere, Juli et al., “The Effects of Cohousing Model on People’s Health and Wellbeing: A Scoping Review,” National Library of Medicine, Public Health Review, Oct.6, 2020. [↵]
   34. Weimann, Amy, and Tolu Oni, “A Systematised Review of the Health Impact of Urban Informal Settlements and Implications for Upgrading Interventions in South Africa, a Rapidly Urbanising Middle-Income Country,” National Library of Medicine, Int J Environ Res Public Health Journal, Sept. 26, 2019. [↵]