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N-E-W   S-T-A-R-T   is a holistic approach to wellness that was developed by the Seventh-day Adventist Church. It emphasizes the importance of lifestyle choices such as good nutrition, exercise, rest, and stress management in promoting optimal health and wellness. The acronym stands for Nutrition, Exercise, Water, Sunlight, Temperance, Air, Rest, and Trust in God.

Each component of NEW START plays a crucial role in maintaining physical, mental, and spiritual health. By adopting these evidence-based strategies, individuals can prevent and even reverse chronic diseases such as heart disease, diabetes, and certain cancers. In this way, NEW START offers a comprehensive approach to health and wellness.

“N” for Nutrition

Adopting a plant-based diet can have numerous health benefits. By adopting a plant-based diet and consuming a variety of whole plant foods, we can nourish our bodies and promote optimal health and wellness. As with any dietary change, it’s important to consult with a healthcare professional to ensure that you are meeting all of your nutritional needs. Here are some evidence-based strategies and reference materials from doctors that can help you understand the importance of a plant-based diet in promoting optimal health and wellness:

• Consuming a diet that is primarily based on whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds can help prevent and reverse chronic diseases such as heart disease, diabetes, and certain cancers.
• Plant-based diets are rich in fiber, antioxidants, vitamins, minerals, and phytochemicals, which promote optimal health and wellness.
• Reducing or eliminating the intake of animal products such as meat, dairy, and eggs can also lead to lower rates of chronic diseases.

Reference materials from doctors:

• In the book “How Not to Die” by Dr. Michael Greger, he presents evidence-based research on how plant-based diets can help prevent and reverse chronic diseases. He recommends a diet that is rich in fruits, vegetables, whole grains, legumes, nuts, and seeds.
• The Physicians Committee for Responsible Medicine (PCRM) is a non-profit organization of doctors and health professionals that promotes plant-based diets for optimal health. They have published numerous articles and resources on the health benefits of plant-based diets.
• In a study published in the Journal of the American Medical Association (JAMA), researchers found that consuming a plant-based diet can significantly reduce the risk of developing type 2 diabetes.
• In a study published in the journal “Nutrition Reviews,” researchers found that vegetarian and vegan diets can help prevent and manage hypertension (high blood pressure).

Bible texts and quotes:

• Genesis 1:29: “Then God said, ‘I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will  be yours for food.'”
• Ellen G. White wrote, “Fruits, grains, and vegetables, prepared in a simple way, free from spice and grease of all kinds, make, with milk or cream, the most healthful diet” (Counsels on Diet and Foods, p. 92).

“E” for Exercise

Regular exercise is an essential component of the NEW START approach to health and wellness, as it has numerous benefits for both physical and mental health. Incorporating regular exercise into your daily routine can have numerous benefits for your physical and mental health. By engaging in activities such as brisk walking, running, cycling, or strength training, you can improve your cardiovascular health, reduce your risk of chronic diseases, and promote optimal physical and mental wellness. Here are some evidence-based strategies and reference materials to help you understand the importance of exercise:

Regular physical activity can reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers.

• Exercise can improve cardiovascular health, bone density, muscle strength, and flexibility.
• Regular exercise can also improve mental health, reduce stress and anxiety, and promote better sleep.

Reference materials from doctors:

• The American Heart Association recommends at least 150 minutes per week of moderate-intensity aerobic exercise or 75 minutes per week of vigorous aerobic exercise for optimal heart health.
• In a study published in the New England Journal of Medicine, researchers found that individuals who engaged in regular physical activity had a significantly lower risk of developing heart disease than those who did not exercise regularly.
• The      Centers for Disease Control and Prevention (CDC) recommends a combination of aerobic exercise and strength training for optimal health benefits.

Bible texts and quotes:

• 1 Timothy 4:8: “For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.“
• Ellen G. White wrote, “The health of the body is essential to the healthy development of the mind and soul… The more perfect the health, the more perfect will be the intellect.” (Counsels on Health, p. 57).

“W” for Water 

Hydration is an important component of the NEW START approach to health and wellness, as water is essential for many bodily functions. Incorporating proper hydration into your daily routine can have numerous benefits for your physical and mental health. By drinking enough water throughout the day, you can improve cognitive performance, prevent health issues, and promote optimal physical and mental wellness. Here are some evidence-based strategies and reference materials to help you understand the importance of hydration:

• Water is essential for many bodily functions, including regulating body temperature, transporting nutrients, and removing waste.
• Dehydration can lead to symptoms such as headaches, fatigue, and constipation.
• Proper hydration can help prevent urinary tract infections, kidney stones, and  other health issues.

Reference materials from doctors:

• The Institute of Medicine recommends that women consume 2.7 liters (91 ounces) of water per day and men consume 3.7 liters (125 ounces) of water per day.
• In a study published in the Journal of the American College of Nutrition, researchers found that drinking adequate amounts of water can improve cognitive performance and mood in healthy young adults.
• The European Food Safety Authority recommends a daily water intake of 2.5 liters (84 ounces) for men and 2.0 liters (68 ounces) for women.

Bible texts and quotes:

• Isaiah 55:1: “Come, all you who are thirsty, come to the waters; and you who have no money, come, buy and eat! Come, buy wine and milk without money and without cost.“
• Ellen G. White wrote, “The simple beverage of water, when taken in proper quantities, assists the kidneys in their work of cleansing the system of impurities.” (Counsels on Diet and Foods, p. 206).

“S” for Sunlight

Sunlight and vitamin D are important components of the NEW START approach to health and wellness, as they are crucial for maintaining proper bone health and immune function. Incorporating proper sunlight exposure and vitamin D intake into your daily routine can have numerous benefits for your physical and mental health. By getting enough sunlight and vitamin D, you can maintain proper bone health, boost your immune function, regulate your sleep-wake cycle, improve your mood, and reduce your risk of depression and certain types of cancer. Here are some evidence-based strategies and reference materials to help you understand the importance of sunlight and vitamin D:

• Sunlight is a natural source of vitamin D, which is crucial for maintaining proper bone health and immune function.
• Vitamin D deficiency has been linked to a variety of health issues, including osteoporosis, heart disease, and certain types of cancer.
• Getting enough sunlight can help regulate your sleep-wake cycle, improve your mood, and reduce your risk of depression.

Reference materials from doctors:

• The American Academy of Dermatology recommends getting vitamin D from food or supplements rather than from sun exposure, as excessive sun exposure can      increase your risk of skin cancer.
• The National Institutes of Health recommends that adults aged 19-70 get 600-800 IU of vitamin D per day.

Bible texts and quotes:

• Psalm 84:11: “For the Lord God is a sun and shield; the Lord bestows favor and honor; no good thing does he withhold from those whose walk is blameless.“
• Ellen G. White wrote, “The light and warmth of the glorious sun, which man so much prize, are but blessings from the hand of God; they are His gifts, and are designed to minister to His creatures.” (Counsels on Diet and Foods, p. 99).

“T” for Temperance

Temperance, or self-control, is an important aspect of the NEW START approach to health and wellness. Incorporating temperance into your daily routine can have numerous benefits for your physical and mental health. By practicing self-control and moderation in all aspects of life, you can prevent overindulgence, promote balance and harmony, and improve your overall health and wellness. Here are some evidence-based strategies and reference materials to help you understand the role of self-control in optimal health:

• Temperance involves practicing self-control in all aspects of life, including food, drink, sleep, and exercise.
• Practicing temperance can help prevent overindulgence, promote moderation, and improve overall health and wellness.
• Studies have shown that individuals who practice temperance are less likely to develop chronic diseases such as diabetes, heart disease, and cancer.

Reference materials from doctors:

• The American Heart Association recommends limiting alcohol intake to one drink per day for women and two drinks per day for men.
• The American Cancer Society recommends maintaining a healthy weight through a balanced diet and regular exercise to reduce the risk of cancer.

Bible texts and quotes:

• Proverbs 25:28: “Like a city whose walls are broken through is a person who lacks self-control.“
• Ellen G. White wrote, “Temperance is the foundation of all the Christian virtues. Without temperance, the practice of other virtues is not possible.” (Counsels on Diet and Foods, p. 18).

“A” for Air

Breathing clean air is essential for good health and well-being. By understanding the sources of indoor and outdoor air pollution and taking steps to reduce exposure, you can improve your respiratory and cardiovascular health, boost your immune system, and enhance your overall quality of life.

Here are some evidence-based strategies and reference materials to help you understand the importance of clean air for optimal health:

• Breathing clean air is crucial for good health, as polluted air can increase the risk of respiratory and cardiovascular diseases.
• Indoor air pollution, caused by factors such as tobacco smoke, mold, and household chemicals, can be just as harmful as outdoor air pollution.
• Improving indoor air quality can be done by reducing sources of pollution, increasing ventilation, and using air purifiers.

Reference materials from doctors:

• The World Health Organization estimates that outdoor air pollution causes 4.2 million premature deaths worldwide each year.
• The American Lung Association recommends improving indoor air quality by using air purifiers, regularly changing air filters, and keeping humidity levels between 30-50%.

Bible texts and quotes:

• Genesis 2:7: “Then the Lord God formed a man from the dust of the ground and  breathed into his nostrils the breath of life, and the man became a living  being.“
• Ellen G. White wrote, “God has given us the blessing of pure, invigorating air, to be prized far above gold.” (Counsels on Health, p. 41).

"R" for Rest
Restoration requires rest because sleep allows the body to renew itself. Many types of rest are important for health, but the sweetest rest follows labor. “Early to bed and early to rise” is a vital NEW START principle, and a healthy lifestyle makes this principle easier to maintain.

Sleep is very important for cardiovascular health. Another research published in the American Heart Association’s journal Circulation found that adults with the healthiest sleep patterns had a 42% lower risk of heart failure regardless of other risk factors compared to adults with unhealthy sleep patterns. Healthy sleep patterns are rising in the morning, sleeping 7-8 hours a day and having no frequent insomnia, snoring or excessive daytime sleepiness. 

"T" for Trust in God

Here are some evidence-based strategies and reference materials to help you understand the importance of spiritual health in the NEW START lifestyle:

• Spiritual  health involves finding meaning and purpose in life, cultivating positive relationships with others, and connecting with a higher power.
• Studies have found that spiritual practices, such as prayer, meditation, and attending religious services, can have a positive impact on mental and physical health.
• The Bible teaches that spiritual health is essential for overall well-being.  Proverbs 17:22 states, “A cheerful heart is good medicine, but a crushed spirit dries up the bones.”

Reference materials from doctors:

• A study published in the Journal of Health Psychology found that spiritual practices can reduce stress and improve psychological well-being.
• A review published in the Journal of Alternative and Complementary Medicine found that spiritual practices can improve physical health outcomes, including blood pressure and immune function.

Bible texts and quotes:

• Psalm 23:1-3: “The Lord is my shepherd, I lack nothing. He makes me lie down in green pastures, he leads me beside quiet waters, he refreshes my soul.”
• Ellen G. White wrote, “The Bible contains all the principles that men need to understand in order to be fitted either for this life or for the life to come” (Counsels on Diet and Foods, p. 47).

The benefits of the NEW  START lifestyle are supported by scientific research and are also consistent with biblical principles and the writings of Ellen G. White.

By adopting a holistic approach to wellness and embracing the NEW  START lifestyle, individuals can experience improved physical, mental, and spiritual health.