Nina Kaufmann

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What does it truly mean to be healthy?

If you flip through popular magazines or browse health websites, you might get the impression that being healthy is all about losing weight and fitting into toxic beauty standards. But more often than not, the pursuit of “health” through weight loss can lead to stress, anxiety, isolation, and even obsession with food and exercise. Does that sound like true health?

According to the World Health Organization (WHO), health is defined as “a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity.” (Although this definition brings its own pressure, but that’s a topic for another day).

If you find yourself constantly focused on calorie counting, scrutinizing your body in the mirror, and avoiding social gatherings because of food, it’s worth asking: Are you really enjoying health?

Fortunately, there are plenty of ways to take care of your health that have nothing to do with dieting or restrictive eating. Here are seven powerful actions you can take to nurture your well-being without focusing on food.

1. Meditation

Meditation is one of the most impactful ways to support your overall health. Studies show that regular meditation can increase gray matter in areas of the brain related to learning, memory, and emotional regulation. In fact, people in their 50s who meditate consistently have been found to have brain structures comparable to those half their age.

Even just 15–20 minutes of meditation a day can create noticeable changes, with benefits such as improved concentration, reduced stress, and heightened emotional resilience. Why not start by adding a few mindful moments into your morning routine?

If you feel you can’t spare 15-20 minutes (then you probably need them the most), start by taking 5 deep breaths every now and then.

2. Journaling

Journaling can be a transformative tool for your mental health. Whether you use it to set daily intentions, express gratitude, or reflect on your goals, journaling helps activate the brain’s reticular activating system (RAS), which filters information to support your aspirations.

Gratitude journaling, in particular, has been linked to increased happiness, better relationships, and overall well-being. Even just a few minutes a day can help shift your mindset.

My personal favorite is definitely free writing as intructed in the book “The Artist’s Way” – as a part of this practice, we write 3 full pages of anything that comes to mind as soon as we wake up. According to the book, this liberates our mind by releasing some of the clutter and helps us have a more creative, productive day. I agree.

The book also has lots of other helpful suggestions, I would definitely recommend going on that journey!

3. Body Care Rituals

Taking care of your body goes beyond food—it’s about showing love and appreciation for yourself. Pamper your skin with nourishing face and hair masks, indulge in a luxurious bath, or treat yourself to a soothing massage. Even a simple hot shower followed by a self-massage with coconut oil or your favorite body lotion can enhance your mood and promote relaxation. My favorite is Advanced Clinicals Retinol Cream—it’s rich, nourishing and quickly absorbed. It’s also a great gift idea; I’ve been gifting them to all my favorite people. Active ingredients are chamomile, green tea, hyaluronic acid, retinol; meaning it’s calming, hidrating and great for aging gracefully.

Self-care is an essential part of overall well-being. By prioritizing your needs, you’re better equipped to serve others and tackle life’s demands with renewed energy.

4. Spending Time in Nature

Nature has profound effects on our physical and mental health. Whether it’s enjoying your morning coffee in the garden or taking a walk through a nearby park, being outside can reduce stress, improve memory, and strengthen your immune system.

Sunlight exposure for just 15–20 minutes a day boosts vitamin D levels, helping to regulate sleep patterns and improve mood. Plus, time in nature offers a much-needed break for our eyes, especially given how much time we spend staring at screens.

5. Embracing Creativity

Remember the hobbies you loved as a child? Whether it was painting, dancing, writing, or knitting, creative activities offer therapeutic benefits. Engaging in creative expression helps reduce stress, boost confidence, and reconnect with your authentic self.

Creativity also stimulates brain health. Learning new skills, exploring passions, and letting your imagination run free keep your mind sharp and resilient.

Once again, “The Artist’s Way” is a brilliant guide back to your inner creative source. It’s designed as a 12 week program, every week including journaling prompts and other fun tasks, such as date with yourself. I promise it’s worth trying!

6. Relaxing with a Good Book and Tea

Sometimes, the best way to nurture your health is to simply relax. Curl up with a book you’ve been meaning to read, brew a cup of your favorite tea, and allow yourself to escape into a world of imagination and tranquility.

Reading sharpens your mind, expands your vocabulary, and reduces stress. Pair it with a soothing cup of tea, many of which have natural healing properties, and you have a recipe for pure relaxation.

7. Gentle Movement or Yoga

Exercise doesn’t have to be intense to be effective. Gentle stretching or yoga can work wonders for both body and mind. By focusing on mindful, slow movements, you can increase flexibility, reduce tension, and foster a deeper connection with your body. If taking out your yoga mat seems daunting, you can start with 5 minutes of chair yoga.

These practices also have a meditative quality, promoting mindfulness and helping you stay present in the moment. A flexible body leads to a flexible mind—an important foundation for overall health.

Conclusion

As you can see, nurturing health isn’t about strict diets or weight loss. By incorporating these nurturing, stress-reducing activities into your life, you can cultivate a healthier, happier you without the pressure of food obsession. True health is about balance, self-care, and stress management.

If you are interested in learning more about weight neutral approach to health, I would love to invite you to explore my programs:

• Intuitive Eating: Foundation of Health—free program designed to help you understand how intuitive eating is an integral part of creating long term health. It’s a gentle invitation to shift the narrative and focus on genuine well-being that extends beyond appearance. Perfect if you’re just starting to explore intuitive eating and health at every size approach.
  Learn more here.
• Nurturing Female Hormones: Beyond Diets and Restrictions—unique, well loved program that will help you discover how to nurture your hormones and be in harmony with your menstrual cycle, all without insane food restrictions. By the end of this self-paced program, you will be able to naturally support your body through intuitive, sustainable lifestyle changes—without giving up on any of your favorite foods.
  Learn more here.
• Health For All: Weight Neutral Approach to Health—life changing program where you will learn how to design a healthy life you’re in love with, through peace, freedom and infinite self-compassion. HFA will teach you to redefine health, free from diet culture to create a more sustainable, healthy approach to well-being. You’ll have life long tools to manage your physical, emotional, mental and spiritual health.
  Learn more here.
• Explore my other free courses here.

Which of these activities are you already practicing, and which one will you try next? Share these ideas with a friend who could benefit from a weight-neutral approach to health.