glossary of terms

A

Absenteeism: Chronic absence from work, often linked to health, stress, or workplace dissatisfaction.

Accountability partner: Someone who supports you in achieving your goals by providing encouragement and regular check-ins, often a health coach.

Adaptogens: Natural substances that help the body adapt to stress and maintain balance. Examples include ginseng, which boosts energy and immune function, and maca root, which enhances energy and hormone balance.

Aerobic exercise: Physical activity that uses oxygen to meet energy demands, such as walking, cycling, or swimming.

Alzheimer's disease: A progressive neurodegenerative disorder characterised by memory loss, cognitive decline, and behavioural changes. It is the most common cause of dementia and is associated with plaque buildup in the brain.

Anaemia: A condition where the body has a lower-than-normal number of red blood cells or insufficient haemoglobin, leading to reduced oxygen delivery to tissues. Common symptoms include fatigue, weakness, and dizziness.

Iron-deficiency anaemia: A type of anaemia caused by insufficient iron, resulting in reduced haemoglobin production. It is the most common form of anaemia. It is characterised by extreme fatigue, brittle nails, pale skin, and headaches.

Angiogenesis: The process of forming new blood vessels from pre-existing ones. It is critical for growth, wound healing, and tissue repair.

Angiogenesis disorders: Conditions where angiogenesis is either excessive (e.g., cancer, diabetic retinopathy) or insufficient (e.g., chronic wounds, ischemic heart disease), leading to health complications.

Attachment styles: Patterns of relating to others in relationships, typically developed in early childhood based on interactions with caregivers. Our attachment styles influence how we connect to others, trust each other, and communicate in relationships.

• Secure attachment: A healthy attachment style characterised by trust, emotional availability, and comfort in relationships. Individuals with a secure attachment style feel confident in seeking support from others and can maintain independence while fostering intimacy.

• Anxious attachment: An unhealthy attachment characterised by a fear of abandonment. It can manifest as a constant need for reassurance from others. It often stems from inconsistent caregiving in early life.

• Avoidant attachment: Characterised by a tendency to avoid emotional closeness and dependence on others. It often arises from caregivers who are emotionally unavailable or dismissive.

• Disorganised attachment: A style that combines elements of both anxious and avoidant attachment, often resulting from trauma, abuse, or neglect in childhood. Individuals with this style experience conflicting desires for closeness and fear of it.

Authentic leadership: Leadership that is value-led, transparent and ethically driven.

Autoimmune disease: Health conditions occur when the immune system mistakenly attacks the body rather than protecting it, causing inflammation and damage. Examples include type 1 diabetes, Celiac Disease, and Multiple Sclerosis (MS).

Autonomic nervous system (ANS): The part of our nervous system that controls essential involuntary bodily functions, such as breathing, heart rate, and digestion. It is divided into:

• Parasympathetic nervous system (PNS): Regulates rest-and-digest activities, promoting relaxation and recovery.

• Sympathetic nervous system (SNS): Activates the fight-or-flight response during stress or danger.

B

Behaviour change: The process of modifying habits to achieve healthier outcomes.

Body composition: The percentages of fat, bone, water, and muscle in the body.

Boundaries: Limits set to protect emotional, mental, and physical wellbeing in relationships or at work.

Burnout: A state of emotional, physical, and mental exhaustion caused by prolonged stress.

Burnout recovery: Strategies to restore energy, motivation, and health after chronic stress, including rest, therapy, and lifestyle adjustments.

C

Calorie: A unit of measurement that indicates the amount of energy a food or beverage provides when consumed. The body uses calories to fuel all physical and biological processes, including movement, breathing, and digestion.

• Kilocalories (kcal): The unit of "calories" on food labels. One kilocalorie represents how much energy it takes to raise the temperature of 1 kg of water by 1°C.

• Empty calories: Calories from foods and beverages with little to no nutritional value (e.g., sugary drinks, candy, fried foods).

• Calorie deficit: Eating fewer calories than the body needs for energy is often a goal for weight loss.

• Calorie need: The number of calories the body needs for energy. It varies by individual based on factors like age, sex, weight, physical activity level, and metabolic rate.

Cardiovascular disease (CVD): A group of health conditions affecting the heart and blood vessels, including coronary heart disease, heart attacks, and strokes. These diseases are often linked to lifestyle choices such as diet, physical activity, and smoking.

Cholesterol: A fat in the blood, essential for building cell membranes and producing some hormones. Excess cholesterol can lead to health problems such as heart disease. There are two types of cholesterol:

• LDL cholesterol (low-density lipoprotein) is often called "bad cholesterol". High levels of LDL cholesterol can lead to plaque building up in the arteries, increasing the risk of heart disease and stroke.

• HDL cholesterol (high-density lipoprotein) is often called "good cholesterol". It helps carry excess cholesterol to the liver for removal from the body, reducing the risk of heart disease and stroke.

Circadian rhythm: The body's natural, internal process that regulates sleep-wake cycles roughly every 24 hours.

Cognitive dissonance: Discomfort is experienced when thoughts and behaviours do not match values and beliefs. For example, overeating when wanting to lose weight, smoking despite knowing the health risks, or black-and-white thinking patterns, 'I'm always...' which aren't true. People often seek to resolve cognitive dissonance by changing their beliefs, justifying their actions, or altering behaviour to reduce conflict.

Compassion fatigue: Emotional and physical exhaustion due to prolonged exposure to others' stress or trauma, common in caregiving professions.

Corporate wellness programme: Initiatives employers provide to promote employee health and wellbeing, such as fitness challenges, health screenings, or mental health support.

D

Developmental trauma: Emotional harm experienced during childhood that affects long-term mental health and relationships.

Diabetes: A chronic condition in which the body cannot effectively regulate blood sugar levels due to insulin production or function issues.

• Type 1 diabetes: An autoimmune disorder where the immune system attacks insulin-producing cells in the pancreas.

• Type 2 diabetes: The most common form of diabetes linked to insulin resistance and lifestyle factors.

• Pre-diabetes: Elevated blood sugar levels, not yet diabetes, but a warning sign for developing it.

• Gestational diabetes: Develops during pregnancy and may increase the risk of type 2 diabetes later.

Dietary fiber: A plant-based nutrient that helps maintain healthy digestion.

Dietician: A licensed healthcare professional specialising in the science of nutrition and diet planning.

Detoxification (detox): The body's natural process of eliminating toxins, often misunderstood in extreme diets or cleanses.

Diversity and inclusion: Policies and practices that ensure all employees feel valued and respected, regardless of background.

Dopamine: A neurotransmitter (chemical messenger) involved in motivation and reward.

E

Emotional eating: Eating in response to emotions, such as boredom or stress, rather than physical hunger.

Employee engagement: Employees' emotional commitment and involvement toward their organisation and its goals.

Emotional regulation: The ability to manage and respond to emotional experiences in a healthy way.

Endorphins: Chemicals in the brain that act as natural painkillers and mood elevators.

Essential nutrients: Nutrients the body cannot produce independently and must obtain through food.

F

Fat-soluble vitamins: Vitamins are absorbed by the body more easily when accompanied by dietary fats. They include vitamins A, D, E, and K.

Fiber: An indigestible carbohydrate found in plant-based foods that promotes healthy digestion and regulates blood sugar levels.

• Soluble fiber: Dissolves in water, lowering cholesterol and stabilising blood sugar.

• Insoluble fiber: Adds bulk to stool and aids bowel movements.

Flavanols: A compound found in plant-based foods like tea, chocolate, and apples, known for their antioxidant and anti-inflammatory properties.

Flexible work: Employment options that suit the employee's personal needs, including different hours or remote working.

Food and mood journal: A tool for tracking food and drink intake to improve awareness and identify eating patterns.

Functional fitness: Exercises that improve daily life activities, such as balance, strength, and coordination.

Family systems theory: A framework for understanding relationships and dynamics within a family unit.

Fertility awareness: Understanding and tracking ovulation and menstrual cycles to support pregnancy planning or prevention.

G

Glycemic index (GI): A measure of how quickly a food raises blood sugar levels.

Goal setting: The process of defining objectives to work toward.

Grounding techniques: Practices to reduce stress and stay present, often used in trauma-informed coaching or during intense emotions.

Growth mindset: The belief that skills and intelligence can be developed with effort and learning.

• Fixed mindset: The belief that we are born with intelligence and skills that cannot be improved.

Gut-brain axis: The two-way communication system between the gut and the brain, influenced by the microbiome and linked to digestion, mood, and overall health.

H

Health coach: A professional who supports individuals in achieving health and wellness goals through lifestyle changes, habit formation, and behaviour modification.

Holistic health: An approach to wellness that considers the whole person—mind, body, and spirit.

Holistic parenting: A parenting style that considers the whole child—physical, emotional, mental, and spiritual wellbeing.

Hormones: Chemical messengers produced by glands in the endocrine system that regulate various bodily functions, including metabolism, growth, reproduction, and mood. Examples include insulin, estrogen, testosterone, and cortisol.

High-functioning burnout: When someone maintains outward productivity while feeling emotionally and physically drained.

Hormonal balance: Hormones function optimally to regulate many bodily processes.

Hyperglycemia: A condition marked by elevated blood sugar levels, often seen in individuals with diabetes. Prolonged hyperglycemia can lead to complications like nerve damage, kidney disease, and vision loss.

Hyperlipidemia: A condition involving high levels of lipids (fats) in the blood, such as cholesterol and triglycerides, which increases the risk of cardiovascular disease.

I

Imposter syndrome: Self-doubt that leaves one questioning one's abilities and achievements despite evidence to the contrary.

Inflammation: The body's response to injury or infection, which can be acute (short-term) or chronic (long-term).

Inner critic: Internal dialogue is often negative self-talk, criticism, and judgment about one's abilities, actions, or worth. It is shaped by past experiences, cultural expectations, and internalised beliefs. It can undermine self-confidence, increase stress, and contribute to anxiety or depression. Developing self-compassion and mindfulness can help manage the inner critic.

Insulin: A hormone produced by the pancreas that regulates blood sugar levels by moving the glucose into muscle cells for energy or fat and liver cells for storage.

Intuitive eating: A philosophy of listening to your body's hunger and fullness cues rather than following a specific diet.

Iron: An essential mineral needed for producing haemoglobin, a protein in red blood cells that carries oxygen throughout the body. It is found in red meat, leafy greens, beans, and fortified cereals.

Iron deficiency: A condition in which the body has insufficient iron to meet its needs, often caused by inadequate dietary intake, blood loss, or absorption issues. Symptoms may include fatigue, weakness, pale skin, and shortness of breath.

K

Ketosis: When the body doesn't have enough glucose (from carbohydrates) to create energy, it burns fat.

Key performance indicators (KPIs): Measurable goals used in health coaching to track progress.

L

Lactation consultant: A professional who supports breastfeeding parents with techniques and troubleshooting.

Leadership development: Training and coaching to enhance skills and effectiveness in workplace leadership roles.

Legumes: Nutrient-dense plants known for their edible seeds, which include beans, lentils, peas, and chickpeas. They are a rich source of plant-based protein, dietary fiber, and essential nutrients such as iron, magnesium, and folate.

Lifestyle diseases: Chronic conditions are partly caused by unhealthy lifestyle factors, such as poor diet, poor sleep, lack of physical activity, and stress, including heart disease, type 2 diabetes, some cancers and Alzheimer's disease.

Lifestyle medicine: A branch of medicine focused on using lifestyle interventions to prevent and treat chronic diseases.

Lymphatic system: A network of tissues and organs that help the body eliminate toxins and waste.

M

Macronutrients (Macros): Carbohydrates, proteins, and fats are the key nutrients the body needs for energy and optimal function.

• Carbohydrates: The body's primary energy source, broken down into glucose to fuel cells, tissues, and organs. They Provide quick energy for physical and mental activities, regulate blood sugar levels, and support brain function. Sources include whole grains, fruits, vegetables, legumes, and dairy products.

• Protein: Essential for building, repairing, and maintaining body tissues, including muscles, skin, and organs. Proteins are made up of amino acids, some of which must come from the diet. They produce enzymes and hormones and play a role in immune function. Sources include meat, fish, eggs, dairy, legumes, nuts, and seeds.

• Fat: Fat provides long-term energy storage, insulates the body, protects organs, and supports brain health. It is also involved in hormone production and the absorption of fat-soluble vitamins. Healthy fats include avocados, nuts, seeds, olive oil, and fatty fish. Saturated fats are found in butter and red meat, while trans fats are typically found in processed foods (to be avoided).

Magnesium: An essential mineral involved in many bodily processes, including energy production, muscle contraction, nerve function, and bone health. It is in leafy greens, nuts, seeds, and whole grains.

Menopause: The natural biological process marking the end of a woman's menstrual cycles, diagnosed after 12 consecutive months without a period.

Metabolic syndrome: A group of health issues (high blood pressure, high blood sugar, excess belly fat) that increases the likelihood of lifestyle diseases, e.g. heart disease, stroke, and type 2 diabetes.

Microbiome: The community of microorganisms (bacteria, viruses, fungi) living in and on the human body, particularly in the gut, playing a critical role in digestion, immunity, and overall health.

Micronutrients: Nutrients, including vitamins and minerals, required in small amounts for optimal health.

Mindful parenting: A parenting approach emphasising present-moment awareness and non-judgmental responses to children's behaviour.

Mindfulness: The practice of paying attention to the present moment with curiosity and without judgment.

Microtraumas: Small, repeated stressors or events that, over time, build up and impact mental health.

N

Neurodiversity: A concept recognising and respecting neurological differences as part of human diversity, relevant in workplace inclusivity and parenting.

Non-alcoholic fatty liver disease (NAFLD): A condition characterised by excess fat stored in the liver, unrelated to alcohol consumption, often associated with obesity and metabolic syndrome.

Non-communicable diseases (NCDs): Chronic diseases not caused by infectious agents. They include conditions like heart disease, diabetes, cancer, and chronic respiratory diseases, often linked to lifestyle and environmental factors.

Nutritional therapist: A practitioner who uses evidence-based nutrition strategies to support health and manage symptoms of chronic conditions, often focusing on a holistic approach.

Nutrition label: Information on packaged foods that lists calories, macronutrients, and ingredients.

O

Omega-3 fatty acids: Healthy fats in foods like fish, flaxseed, and walnuts are essential for brain and heart health.

Overtraining: Excessive physical training that leads to fatigue, injury, or burnout.

P

Parental burnout: Emotional and physical exhaustion from the demands of parenting, distinct from workplace burnout.

Perimenopause: The transitional phase women experience when hormone levels (estrogen and progesterone) begin to fluctuate in the run-up to menopause. It can last several years and includes a range of symptoms, including hot flashes, night sweats, brain fog and mood swings.

Perinatal mental health: Emotional and psychological wellbeing during pregnancy, childbirth, and postpartum.

Perinatal period: The time before, during, and after pregnancy.

Phytoestrogens: Naturally occurring plant compounds that mimic estrogen in the body with potential health benefits. Found in foods like soy, flaxseeds, and chickpeas.

Plant-based diet: A diet focused on primarily plant-derived foods while minimising or excluding animal products.

Polyphenols: Antioxidant-rich compounds in plants that protect against inflammation and chronic diseases. Examples include flavanols and tannins.

Polycystic ovary syndrome (PCOS): A hormonal disorder in women characterised by irregular menstrual cycles, excessive androgens (male hormones), and cysts on the ovaries. It can result in fertility issues and other health complications.

Polyvagal theory: A theory developed by Dr. Stephen Porges that explains how the autonomic nervous system (ANS) influences emotional regulation, social behaviour, and physiological responses to stress. It emphasises the vagus nerve's role in regulating safety, connection, or defence states.

• Ventral vagal state: Associated with safety, social engagement, and calmness. Activation of the ventral vagus nerve promotes emotional regulation, empathy, and the ability to connect with others.

• Sympathetic state: The body prepares for fight-or-flight in the face of extreme stress or perceived danger triggered by the release of stress hormones. It is part of the body's survival mechanism.

• Dorsal vagal state: Linked to shut down or freeze responses in the face of extreme stress or perceived danger. It governs immobilisation and reduced energy expenditure as a survival mechanism. While protective in certain situations, chronic activation can lead to feelings of numbness, dissociation, or depression.

Portion control: Managing the amount of food eaten at each meal or snack.

Post-traumatic growth: Positive psychological changes resulting from overcoming adversity or trauma.

Prebiotics: Non-digestible food components, such as fiber, feed good gut bacteria and promote a healthy microbiome.

Probiotics: Live microorganisms (e.g., Lactobacillus, Bifidobacterium) that provide health benefits when consumed, typically found in fermented foods (e.g., yoghurt, kefir, miso, sauerkraut) or supplements.

R

Reparenting: The process of addressing unmet childhood needs and nurturing oneself as an adult.

Resilience: The ability to cope with and recover from stress or challenges that occur in life.

Resiliency training: Programmes designed to improve an individual's ability to bounce back from stress, often included in corporate wellness.

Resting metabolic rate (RMR): The number of calories your body burns at rest.

S

Secure attachment: A healthy attachment style characterised by trust, emotional availability, and comfort in relationships.

Self-care: Practices that support physical, emotional, and mental wellbeing.

Short-chain fatty acids (SCFAs): Compounds produced by gut bacteria when they ferment dietary fiber, supporting gut health, immune function, and energy metabolism.

SMART goals: A goal-setting framework for Specific, Measurable, Achievable, Relevant, and Time-bound goals.

Somatic therapy: A body-centred therapeutic approach that focuses on the connection between the mind and body to address trauma, stress, and emotional wellbeing. Somatic therapy integrates physical awareness, movement, and breathing techniques to release stored tension and promote healing. Often used alongside talk therapy to provide a holistic approach to healing, it is helpful for individuals dealing with trauma, PTSD, anxiety, chronic stress, and emotional dysregulation.

Stress management: Techniques and strategies to reduce or manage stress in personal or professional life.

T

Tannins: A type of polyphenol found in foods and drinks like tea, coffee, wine, and certain fruits. Known for their bitter taste, tannins have antioxidant properties and may support gut health.

Time-restricted eating: An eating pattern that limits food consumption to specific hours of the day.

Toxin: Substances that can harm the body, often used in discussions about food and environment.

Toxic productivity: The harmful drive to achieve at all costs, often linked to burnout.

Trauma-informed coaching: A coaching approach that recognises the impact of trauma on behaviour and prioritises safety, empowerment, and healing.

Triglycerides: A type of fat found in the bloodstream that the body uses for energy. Excess calories are converted into triglycerides and stored in fat cells for future use. High levels of triglycerides increase the risk of cardiovascular diseases, metabolic syndrome, non-alcoholic fatty liver disease, and type 2 diabetes, especially when combined with high LDL cholesterol or low HDL cholesterol.

V

Values-based living: Making decisions and setting goals that align with personal values.

Vitamin deficiency: A lack of essential vitamins in the diet, which can affect health over time.

W

Wellness wheel: A visual tool representing different aspects of wellbeing, such as physical, emotional, social, and spiritual health.

Whole foods: Foods that are minimally processed and close to their natural state, for example, fruit and vegetables or meat and legumes.

Work-life balance: The ability to prioritise work and personal life to maintain overall wellbeing.

Workplace culture: The shared values, beliefs, and practices within a workplace.

Y

Yoga: A practice combining physical postures, breathing exercises, and meditation for mind-body wellness.

Yo-yo dieting: A repeated pattern of losing and gaining weight due to unsustainable diets.

Z

Zinc: An essential mineral for immune function, wound healing, and cell growth.