The ALCH3ME Framework encompasses seven dimensions of wellness, scientifically proven to have a positive impact on wellbeing. The framework is meant to be descriptive rather than prescriptive, and encourages the individual to engage the dimensions in a personalized manner.
SCIENCE — According to the World Health Organization, mental health is defined as a state of well-being in which every individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community. The positive dimension of mental health is stressed in WHO's definition of health as contained in its constitution: "Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.’
CHAKRA — Third Eye — Represents our wisdom and ability to focus.
TIPS — reading, learning, critical thinking, problem solving; using the mind in new ways and increasing knowledge.
SCIENCE — (Source) Nutrition, nourishment, or aliment, is the supply of materials — food — required by organisms and cells to stay alive. In science and human medicine, nutrition is the science or practice of consuming and utilizing foods. (Source) Eating a balanced diet is vital for good health and wellbeing. Food provides our bodies with the energy, protein, essential fats, vitamin and minerals to live, grow and function properly. We need a wide variety of different foods to provide the right amounts of nutrients for good health. https://www.medicalnewstoday.com/articles/160774.php
CHAKRA — Solar Plexus — Represents our confidence and ability to feel in control.
TIPS — eating healthy, nutritious food, utilizing herbs and spices, hydration; any form of consumption which supports health and wellness.
SCIENCE — Spirituality refers to how people understand meaning and purpose in their lives. While different individuals may have different views of what spiritualism is, it is generally considered to be the search for meaning and purpose in human existence, leading one to strive for a state of harmony with oneself and others while working to balance inner needs with the rest of the world. source It can be affected by illness or loss, and it can be experienced in many ways — not just religion, but nature, arts, humanities, and rational thinking. Some say it is God, some find it in family, and some find it in nature. It's a very personal thing for people. (Puchalski 2011) Patients and healthcare professionals alike have experienced a growing recognition of the importance of spiritual health as a foundation for physical health and well-being.
CHAKRA — Crown — Represents our ability to be fully connected spiritually.
TIPS — prayer, meditation, connecting with nature, gratitude; any connection to a higher power.
SCIENCE — Our brains are networked with what scientists refer to as “reward pathways” and “reward centers.” When stimulated by activities we experience as pleasurable (from good flavors and aromas to beautiful music and pleasing touch), these pathways trigger the release of neurotransmitters, endorphins and peptides associated with positive emotion. The proper balance and interaction of these substances, in turn, help to create the biochemical and psychosocial conditions that support well-being and that help counter the effects of stress. Just as research has shown us that chronic stress paves the way to disease, it is now showing us that the road to optimal health may be paved, at least in part, by an ample and reliable supply of satisfaction, passion and pleasure. Not a simple absence of stress and anxiety here, but the tangible presence of experiences that bring sensory and emotional gratification, enthusiasm, and, ideally, joy. These are the kinds of experiences that produce what psychologists collectively refer to as “positive affect.” They also stimulate important brain pathways and trigger the production of a host of neurochemicals that have both direct and indirect influences on our chances of enjoying a healthy, happy life. source
CHAKRA — Sacral — Represents our connection and ability to accept others and new experiences. It holds the basic needs for sexuality, pleasure, and self-worth.
TIPS — career building, vacation, dessert, goal setting; anything that brings joy.
SCIENCE — In 2010, a review of existing literature on the benefits of the arts (music, visual arts, dance and writing) by Stuckey and Noble considered more than 100 studies, concluding that creative expression has a powerful impact on health and well-being on various patient populations. Most of these studies concur that participation and/or engagement in the arts have a variety of outcomes including a decrease in depressive symptoms, an increase in positive emotions, reduction in stress responses, and, in some cases, even improvements in immune system functioning; visual art therapy, for example, is trending toward many of these health gains and more (source). Even engagement in the arts as a viewer can have an impact, but if you really want to benefit from the arts for wellness, studies continue to show that your active participation is the best bet (Bolwerk et al, 2014).
CHAKRA — Throat — Represents our ability to communicate and express.
TIPS — music, writing, drawing, painting; all forms of art and expression.
SCIENCE — The benefits of exercise extend far beyond weight management. Research shows that regular physical activity can help reduce your risk for several diseases and health conditions and improve your overall quality of life. (MedicineNet). Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life.
CHAKRA — Root — Represents our foundation and feeling of being grounded.
TIPS — running, weight lifting, sport, yoga, walking, classes; all forms of exercise and taking care of the physical body.
SOCIAL
SCIENCE — Social wellness is defined as “one’s ability to interact with people around them. It involves using good communication skills, having meaningful relationships, respecting yourself and others, and creating a support system that includes family members and friends.” (Chobdee, 2014). Social wellness includes positive, trusting, supportive relationships with family, friends, and intimate partners as well as being involved in the greater community which gives a sense of purpose. Social wellness is important to mental and physical health. (Umberson & Montez, 2010). People who are socially integrated tend to live longer, healthier lives than people who are socially isolated. Social relationships impact physical and mental health through behavioral influence, psychosocial mechanisms, and physiological responses (Umberson & Montez, 2010).
CHAKRA — Heart — Represents our ability to love and connect.
TIPS — family time, friendship, volunteering, helping another; feeling/showing love and compassion for others.