The world of wellness is more diverse than ever. From all those mindfulness apps to the revival of herbalism, we have soooo many more ways to take care of ourselves now than can be found inside a conventional doctor’s office. This trend in alternative health care — therapies and philosophies excluded from the traditional Western medical system — actualizes a widespread yearning for whole-person, individualized healing.
But the abundance of data available can be overwhelming. Otherwise, you can easily find yourself engaged in “wellness grazing,” a term referring to that situation where we try out a dozen different supplements or therapies without ever realizing whether any of it is even working. However, being organized is not the only reason for taking a structured approach; it is also important for your well-being and begins with a safe, effective, and intentional way of managing your health.
Taking that first step is easykind of simple when you break the process down into logical stages. Here is your roadmap for navigating the world of alternative health care with confidence.
Phase 1: Define Your “Why”
Before making an appointment with a naturopath or buying a shelf full of tinctures, you need to clarify your goals. Are you looking to treat chronic pain, relieve stress, assist in digestive tract function, or just maximize your performance as an athlete?
Alternative medicine often shines when working with quality-of-life problems that conventional medicine misses. When narrowing your focus, you can select a modality tailored to those needs! For example:
- For physical alignment: chiropractic or osteopathy.
- Stress and emotional balance—Acupuncture or mindfulness-based stress reduction (MBSR).
- For systemic issues: Ayurvedic or traditional Chinese medicine.
Phase 2: Understanding the Categories
The NCCIH classifies alternative health care into specific, different categories. Wrangling these helps you give a structure to what you are looking for.
- Biologically-Based Therapies—This involves the use of natural substances such as herbs, vitamins, and minerals.
- Mind-Body Medicine: Practices that may strengthen the relationship between mind and body, like meditation and yoga.
- Touch and Body-Based Approaches: Practices that involve direct (usually manipulative) physical contact with the body, such as massage or spinal manipulation.
- Energy Medicine: Forms of healing that are based on the belief that there are energy fields surrounding the physical body that can be affected, including Reiki and Qi Gong.
Phase 3: The Check of the Research and Evidence
One of the largest challenges in alternative health care is the differing scientific evidence. Some of these approaches have been subject to clinical trials, while others are based on tradition and hearsay.
A Note on Evidence: Do Not Be Scared of Looking at Data Sources such as the PubMed Database or the NCCIH Website that Summarize What Research Has Discovered About Different Supplements and Therapies. Like all things, if a practitioner makes claims that resemble “miracles,” then they likely are.
When it comes to research, think about the “three-pillar” strategy:
- Safety — Is there anything about this practice that is known to cause side effects? Does it have potential interaction with your existing medication?
- Effectiveness: Do the evidence suggest it works for your condition?
- Regulation: Is the provider registered with a legitimate board?
Phase 4: Integration, Not Replacement
Perhaps the best way to make use of alternative health care is by adopting an integrative model. That is, these practices are to be used in place of conventional medicine ONLY as a complement, not an alternative.
Say, for example, you are going through treatment for a terminal illness such as cancer or heart disease; then acupuncture would be an amazing way to possibly mitigate some of the side effects of treatments such as fatigue and nausea. These methods, however, should never be taken instead of potentially life-saving conventional treatments.
The Golden Rule: Always keep your primary care doctor informed. Some herbal supplements can interact with prescription drugs. For example, St. John’s Wort may reduce the effectiveness of many drugs, such as production control and blood thinners. Being honest with your doctors is about the only safety net you have.
Phase 5: Vetting Your Practitioners
Your body is an investment; you should vet your slate of practitioners as if they were a financial advisor. The following questions should be asked when screening an alternative health care provider:
- What is your training? (e.g., Where did they study? (Example: How long have they been doing this for?)
- Do you hold a license in this state/region?
- How much experience do you have in treating my condition?
- What is the process for working with traditional doctors?
These are the types of questions a quality practitioner will embrace, and they should be willing to communicate their beliefs and approach in plain English.
Phase 6: Listen to Your Body
The last, but most important, point in a structured approach is self-observation. This means that alternative medicine usually takes a lot more patience to go with than modern medicine. An aspirin may rid you of a headache in 20 minutes, but a dietary alteration or course of acupuncture may take weeks or months to show an impact.
Keep a health journal. You can track your symptoms, your energy levels, and your mood. This data will be especially helpful when you see your practitioner and decide if the treatment is helping.
Conclusion
It can be challenging to wade through the waters of alternative health care without feeling as if you are leaping into something unknown. Arming yourself with a sound research plan, a clear definition of your goals, and a customized action plan ensures you will stay within the larger medical framework while efficiently stacking on practices that support your specific health strategy.
The path to wellness is almost never linear, but by having a map and compass you can make sure you’re taking every step safely and knowledgeably. Whether you want a little easykind chill, or more ancient healing systems, they all lead to the same place: a healthier you.
