Integrative Medicine: A Whole-Body Approach to Health and Well-Being
As a physician, I was trained in traditional Western medicine. But through my own personal health journey, I discovered integrative medicine—a whole-body approach that has changed not only how I care for my patients, but also how I care for myself. Integrative medicine blends evidence-based conventional medicine with complementary approaches like nutrition, acupuncture, movement, and mindfulness.
It recognizes that true health is more than just the absence of disease; it’s about balance—physically, mentally, and spiritually.
In this article, I want to share the four key pillars of integrative medicine that have transformed my practice and my life:
Prioritizing Sleep for Overall Well-Being
Fueling Your Body with Balanced Nutrition
Moving with Intention and Strength
Connecting to Your Spirit for Mental and Emotional Health
These pillars aren’t about perfection. They’re about creating sustainable, realistic habits that support you in every phase of life. Whether you’re a healthcare provider looking to optimize your own health or a physician wanting to offer a more comprehensive approach to patient care, these principles can make a difference.
Prioritizing Sleep for Overall Well-Being
Sleep is the foundation of health. It affects everything from metabolism and hormone regulation to emotional resilience and cognitive function. Yet, so many of us—especially women in medicine—underestimate its importance.
There are two common sleep struggles I see in my patients: those who choose to undersleep (staying up late, waking up early for work) and those who can’t sleep (struggling with falling asleep or staying asleep).
Either way, the effects are profound—brain fog, mood swings, increased cravings, and decreased resilience to stress.
To optimize sleep, I recommend:
Establishing a bedtime routine: Just like children need a predictable wind-down period, so do adults. Dim the lights in the evening, avoid stressful TV shows (no Law & Order: SVU before bed!), and engage in calming activities like reading or a warm bath.
Magnesium soaks: One of my favorite sleep hacks is a 10-minute soak in Epsom salts before bed. Magnesium helps relax the muscles and calm the nervous system, setting the stage for restorative sleep.
Morning light exposure: Getting outside within an hour of waking helps regulate circadian rhythms and improves sleep quality. If natural light isn’t available, a light therapy box can be a great alternative.
Seeking professional help if needed: If sleep issues persist for more than a month, especially if they impact daily function, cognitive behavioral therapy for insomnia (CBTI) is an evidence-based, non-pharmaceutical approach that can help.
Fueling Your Body with Balanced Nutrition
Nutrition is more than just calories in and calories out. It’s about providing your body with the right fuel at the right time. I see so many women—especially healthcare providers—under-eating, over-exercising, and not fueling strategically.
One of the biggest nutrition mistakes I see is skipping breakfast. Many women try intermittent fasting but end up delaying their first meal until midday, which can actually increase stress on the body and lead to fatigue and cravings later in the day. Instead, I recommend:
Eating within 1-2 hours of waking: This helps regulate cortisol and metabolism.
Prioritizing protein at breakfast (at least 30g): Protein helps rebuild amino acid stores, keeps you full longer, and supports muscle maintenance.
Aiming for three balanced meals a day with minimal snacking: Instead of grazing, think of meals as strategic fuelings—intentional moments to nourish your body.
Stopping eating after dinner: This allows for a natural 12-hour overnight fast, improving digestion and supporting metabolic function.
Moving with Intention and Strength
Exercise isn’t just about burning calories—it’s about supporting longevity, maintaining muscle, and promoting mental well-being. Movement should feel joyful and sustainable, not like a punishment.
For many women, especially those in medicine, it’s easy to put exercise on the back burner or fall into extremes—either over-exercising or barely moving at all. The key is balance and consistency, focusing on movements that align with your body's needs at different life stages.
Start small—add a 10-minute walk after meals, lift weights twice a week, or incorporate stretching before bed.
Focus on consistency—it’s better to do small amounts of movement daily than to push yourself too hard and burn out.
Listen to your body—adjust workouts based on energy levels and cycle phase.
Here’s my ideal movement prescription, designed to support metabolism, strength, and overall well-being:
1. 7,000-10,000 Steps Per Day for General Activity
Daily movement matters just as much—if not more—than structured workouts. If you’re spending most of your day sitting at a desk or in a clinic, prioritizing steps and general movement helps regulate blood sugar, improve circulation, and support metabolic health.
Why it matters: Regular movement throughout the day keeps the lymphatic system flowing, reduces stiffness, and prevents long-term health issues like insulin resistance and cardiovascular disease.
How to do it: If you’re struggling to hit your step goal, start small—take the stairs, go for a 5-minute walk between patients, or schedule a walking meeting.
Pro tip: Movement after meals is one of the best ways to support digestion and keep blood sugar stable. Even a 10-minute walk after eating can significantly improve glucose control. If you don’t have time for a walk, do 30 squats which takes about 2 minutes.
2. Strength Training 3-4 Times a Week for Muscle and Bone Health
As we age, muscle mass naturally declines, which slows metabolism and increases the risk of injury, osteoporosis, and joint pain. Strength training is critical—especially for women—to maintain lean muscle, support healthy bones, and improve metabolic flexibility.
Why it matters: Muscle is metabolically active, meaning it helps regulate blood sugar, burns more calories at rest, and supports hormone balance.
How to do it: Strength training doesn’t have to mean lifting heavy weights at the gym. Bodyweight exercises, resistance bands, Pilates, or kettlebell workouts all count.
Pro tip: Post-menopausal women benefit most from daily short strength sessions rather than infrequent, long workouts. Instead of an hour-long workout twice a week, try 10-20 minutes of strength training most days to reduce injury risk and improve consistency.
3. At Least One or Two Yoga or Stretching Sessions Per Week
Flexibility and mobility often get overlooked, but they’re critical for injury prevention, joint health, and stress reduction. Yoga and stretching aren’t just for flexibility—they activate the parasympathetic nervous system (rest and digest mode), helping to lower cortisol and improve sleep.
Why it matters: As we get older, stiffness and mobility issues can creep in, leading to pain and reduced range of motion. Stretching supports muscle recovery, reduces injury risk, and helps calm the nervous system.
How to do it: A gentle yoga class, guided stretching session, or even 5 minutes of mobility work before bed can make a huge difference.
Pro tip: Incorporate stretching after workouts or before bed to improve relaxation and help with sleep quality.
4. Joyful Movement That You Actually Enjoy
The best workout is the one you’ll actually do—and enjoy. Exercise should feel energizing, not exhausting. If your workouts leave you completely drained, you’re probably overdoing it.
Why it matters: When you find movement you genuinely enjoy, you’re far more likely to stick with it long-term. Exercise shouldn’t feel like a chore.
How to do it: Experiment with different types of movement—hiking, dance, swimming, barre, cycling, or even walking with a friend. If lifting weights alone feels tedious, work out with a friend or join a class.
Pro tip: Tune into your body—some days, you’ll want a high-energy workout, and other days, a slow walk will feel best. Listening to your body and adjusting accordingly is key to long-term consistency.
5. Listening to Your Cycle and Energy Levels
Not every workout is right for every phase of your cycle. Women’s hormones fluctuate throughout the month, and our workouts should, too.
Follicular phase (Days 1-14): Estrogen is rising, so energy is high. This is a great time for strength training, HIIT, and higher-intensity workouts.
Luteal phase (Days 15-28): Progesterone increases, leading to lower energy and increased inflammation. This is a better time for gentler workouts like walking, yoga, Pilates, and moderate strength training.
Menstrual phase: Focus on restorative movement, stretching, or gentle walking instead of intense workouts.
Connecting to Your Spirit for Mental and Emotional Health
We don’t talk enough about spiritual health in medicine, but research shows that people who feel connected to something greater than themselves have better health outcomes.
Spiritual connection doesn’t have to be religious—it’s about finding a sense of purpose, presence, and connection. This could be through:
Meditation or breathwork (even just 5 minutes of focused breathing in bed)
Walking in nature and noticing the world around you
Journaling or gratitude practices
Engaging in a supportive community
Many of us feel like we don’t have time for spiritual health. But when we ignore this pillar, we often feel more stressed, lost, and disconnected. Taking even a few minutes a day to ground yourself can create profound changes in how you show up in your life.
“What we realize is actually in this very moment, we are fine, and that we can use this present moment to regulate our breath and regulate our neuro-chemicals… to help our body feel better by regulating the parasympathetic and sympathetic nervous system”
Bringing It All Together
Integrative medicine is about seeing the whole person, not just the symptoms. When we optimize sleep, fuel our bodies properly, move with intention, and nurture our spirit, we create a strong foundation for lifelong health.
These changes don’t happen overnight, and they don’t have to be perfect. Start with one small shift—go to bed 30 minutes earlier, add protein to breakfast, take a 10-minute walk outside. Over time, these habits build, creating a ripple effect that transforms your health from the inside out.
What’s one small change you can make today to support your whole-body health?
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