What’s the Seventh-day Adventist “Health Message” All About?

One thing Seventh-day Adventists (SDA) are known for is their emphasis on living healthy lives. Since our bodies are living temples of the Holy Spirit (1 Corinthians 6:19-20), we strive to stay healthy physically and mentally, as well as spiritually (3 John 1:2).

In many ways, these three categories of total health go hand in hand. It’s part of being good stewards of the bodies God gave us.

Even in a sinful, imperfect world, we recognize that each human being is “awesomely and wonderfully made” (Psalm 139:14, NASB). So we do what we can to promote information, activities, programs, etc., that can improve our individual health and help others do the same.

To learn more about how Adventists view and pursue wellness, we’ll go over 8 fundamental areas of health that form the foundation of our health message:

• Nutrition
• Exercise
• Water
• Sunlight
• Moderation/Self-control
• Fresh air
• Rest
• Faith in God

Many Adventists remember these 8 health principles by the acronym NEW START, coined by Weimar University, a private Adventist health education institute (Nutrition, Exercise, Water, Sunlight, Temperance, Air, Rest, and Trust in God).

Nutrition to support complete wellness

Photo by Dan Gold on Unsplash

Adventists strive to maintain a diet based on foods in their most natural form. You’ll find that many Adventists are vegetarian (avoiding meat) or vegan (avoiding all animal products), opting for whole foods and plant-based choices.

But even though reducing animal products is a large focus, the real goal is complete nutrition. It’s not only about avoiding certain foods, it’s about what foods are included.

But why the emphasis on plant-based or vegetarian foods?

For one, we look at the original diet God gave to Adam and Eve in the Garden of Eden, before the Fall.

“And God said, ‘See, I have given you every herb that yields seed which is on the face of all the earth, and every tree whose fruit yields seed; to you it shall be for food” (Genesis 1:29, NKJV).

It was only after the Flood that God gave humanity the go-ahead to use animals for food (Genesis 9:3). And even then, He clearly instructed them not to eat flesh with the blood or animal fat still in it (Genesis 7:3–4; Genesis 9:4; Leviticus 7:22–27).

He also outlined which animals were considered “clean” and could be eaten (Leviticus 11).

Much of this instruction still applies, even today. Modern research shows that those who stick to plant-based food tend to live longer. This is what informs our choices when it comes to diet.

“A vegan diet has been associated with a lowering of risk of diabetes, heart disease, and high blood pressure,” says David DeRose, MD, MPH, an Adventist physician and president of Compass Health Consulting, Inc. “And this is more than just avoiding animal products. A diet rich in vegetables, fruits, whole grains, nuts, and beans can enhance your overall health.”

Adventists, nutrition, and “Blue Zones”

Photo by Edgar Castrejon on Unsplash

Adventists in Loma Linda, California, are among the people with the longest life expectancy in the world.

Partnering with the National Geographic Society, writer Dan Buettner located 5 places in the world that had high concentrations of centenarians, or people over 100 years old. Many of these people have grown old without significant health issues like heart disease, obesity, cancer, or diabetes.

He called these places Blue Zones.

One of these places was a small city that has the highest concentration of Seventh-day Adventists in the United States: Loma Linda, California. And the Adventists in this area live up to 10 more healthy years than the average American.

This is likely due to their plant-based diet, supported by other healthy habits such as avoiding alcohol and tobacco.

The other Blue Zones include:

• Okinawa, Japan
• Ikaria, Greece
• Sardinia, Italy
• Nicoya Peninsula, Costa Rica

The study shows that 95% of all people who lived to be 100 ate a plant-based diet rich in vegetables, legumes, and whole grains.

The Adventist Health Study

Conducted by Michael Orlich, MD, PhD, Gary E. Fraser, MD, PhD, Fayth Miles, PhD, MPH, and Karen Jaceldo-Siegl, DRPH, this study is an ongoing, long-term medical research endeavor to determine the links between diet, disease, and lifestyle. The study’s participants are more than 96,000 Adventists from every state/province in the United States and Canada.

Findings continue to suggest that those who maintain a vegetarian diet exhibited lower risk of obesity, high blood pressure, colon cancer, and high blood sugar, compared to non-vegetarians.

This could be why on average, vegetarian Adventists lived 1.5–2.4 years longer than non-vegetarian Adventists.

Also, those in the study who maintained a vegan diet had the lowest body mass index (BMI) compared with vegetarians and those who ate meat.

Eating well in today’s world

Even with the emphasis on eating well, Adventists know that keeping up a healthy, balanced diet isn’t easy these days. So many factors can make this difficult, like being busy or stressed, limited budget, limited availability of certain foods, or feeding a family of very picky kids.

That’s why there are many Adventist programs and resources available on the subject of nutrition. Helping one another is one of the keys to success when setting up any important habit.

It can be fun to share creative ways to prepare healthy meals, or tips for including beneficial foods in our diets. Lots of individual Adventists, churches, or ministry groups have put together cookbooks, host cooking classes, or offer courses or seminars

Exercise—we were born to move

Photo by JESHOOTS.com

In addition to eating healthy, Adventists recognize the necessity of regular exercise. We are created to move!

Adventists often bring attention to the fact that right after God created humans, He gave them something to do.

“Then the Lord God took the man and put him in the garden of Eden to tend and keep it” (Genesis 2:15, NKJV).

Caring for the garden was meant to be a daily, full-time responsibility. God ensured that humans got their regular workouts from the very beginning. And we still need it even today.

(In fact, yardwork or gardening is a great option for a well-rounded, non-strenuous physical activity. And it comes with the perks of making your home look nice, and perhaps some food or herbs to enjoy later.)

But of course, we are free to exercise whichever ways work best for our individual needs.
It could be:

• Brisk walking
• Running
• Swimming
• Biking
• A gym session
• Etc.

The key is consistency. Anything that keeps you active and moving can benefit your mind and body if it’s kept up regularly.

There’s always considerations taken for those who have specific fitness goals, or those who have to make accommodations for various health conditions. But in typical situations, a good recommendation is 75-150 minutes per week of moderate-to-intense exercise.

The scientific community also tells us that beyond weight loss, muscle building, and endurance, physical exercise benefits our minds, too.

Ever noticed that sense of wellbeing you feel right after exercising? That’s from endorphins. This group of hormones can uplift your mood and help your body during the recovery period after a workout.

Exercise also helps improve mental focus. It even helps to prevent disease and aids in recovery from sickness.

And there’s still more!

Staying hydrated (Water can do more than you think!)

Water has always been a large part of our existence.

The Bible tells us that it was here even before the world was created. The whole place was covered by it (Genesis 1:2). So when God started creating, the second and third things He did had to do with water.

First, He separated the waters on the earth’s surface from the water in the atmosphere, like clouds and vapor. Then He divided the surface water into separated bodies of water (Genesis 1:6-10).

Today it’s common knowledge that about 70% of the earth’s surface is covered in water. God must have thought we’d need a lot of it, and often.

It’s no wonder that water happens to be the one consumable thing needed in the largest quantity by the human body.

In fact, our bodies are mostly made up of water—up to 60%. And the biological processes in our bodies need water to run.

Generally, adult men need about 3 liters (3.2 quarts) per day while women need about 2.2 liters (2.3 quarts). Children need less depending on their age.

And we use pure water for more than just drinking, cleaning up, or personal hygiene. Many Adventist wellness centers offer hydrotherapy options to aid in treatment or recovery.

Safely getting sunlight

Photo by Andre Furtado

The very first thing God made was light (Genesis 1:3). Then on the fourth day, He made the sun (Genesis 1:14-19). And not only does it provide us with light and warmth during the day, but it also can serve as a powerful healing and cleansing agent (when used appropriately).

It’s common knowledge that sunlight helps our bodies produce vitamin D, which is an important staple in our nutrition.

According to Neil Nedley, MD, and president of Weimar University, “many people around the world can get enough sunshine in their own backyards. Ten or 15 minutes in noontime summer sun leads to the production of 10,000 IU [International Units] of Vitamin D.”

Sunlight can also have a mood-elevating effect. ¹

The sun can provide multifaceted benefits to us. And it’s interesting that when God wanted to reveal Himself to us as the Savior and Healer of our souls, He used the sun as His illustration:

“But to you who fear My name, the Sun of Righteousness shall arise with healing in His wings” (Malachi 4:2, NKJV).

But we can’t talk about the benefits of sunlight without also acknowledging that we have to be careful about how much sun we take in at a time.

Currently, the American Academy of Dermatology recommends that if we spend any prolonged time outside, broad-spectrum sunscreen with SPF 30 or higher should be applied to any exposed skin.

Self-control is a key ingredient for balance and contentment

According to the Bible, self-control is one of the “fruits of the Holy Spirit” (Galatians 5:22-23), or evidence God is working in a believer’s life.

Also, in describing the growth of a believer to become godly, Peter mentions self-control as a necessary ingredient (2 Peter 1:2-11).

“But also for this very reason, giving all diligence, add to your faith virtue, to virtue knowledge, to knowledge self-control, to self-control perseverance, to perseverance godliness, to godliness brotherly kindness, and to brotherly kindness love” (2 Peter 1:5-7, NKJV).

Another word for self-control is temperance. This means to be accountable toward yourself, knowing when to say “yes” or “no” to our human whims.

But rather than thinking of self-control as a singular act, or that it just means saying “no” most of the time, it’s best to think of it as knowing yourself well enough to exercise restraint when needed.

As Solomon observed in his great wisdom, “Whoever has no rule over his own spirit is like a city broken down, without walls” (Proverbs 25:28, NKJV).

Our self-control is at the root of most of the decisions we make each day:

• What and how we eat
• What and how we drink
• How we dress
• Which advice we listen to
• Who we spend time with
• How much we work or study
• How we spend our time
• How we deal with our emotional lives and interpersonal relationships etc.

Because these decisions can affect our personal wellbeing, Adventists consider self-control an integral part of complete health.

And there is a particular emphasis on exercising self-control when it comes to consuming alcohol, tobacco, and any type of mind-altering substance. Lack of self-control with these substances can have dangerous effects on a person’s life, so we often start with these “big-ticket” items when talking about temperance, or self-control.

A good biblical principle to keep in mind when working on self-control is found in the words of the apostle Paul:

“All things are lawful for me, but not all things are helpful; all things are lawful for me, but not all things edify” (1 Corinthians 10:23, NKJV).

While there are plenty of things in life that should be avoided completely, with most things, the goal is moderation. We want to seek out what is good for the body and the mind, and to stay away from things that could harm our health.

Fresh air—a simple yet necessary ingredient of wellness

After God sculpted the first human from dust, he still laid lifeless. But when “[God] breathed into his nostrils the breath of life,” Adam became alive (Genesis 2:7, NKJV).

And ever since then, humanity needs to breathe in order to stay alive.

In fact, breathing is the one thing a human being can’t live long without. We can survive a few weeks without food, a few days without water, but we can only survive a few minutes without air.

“The breath of the Almighty gives me life” (Job 33:4, NKJV).

But why worry about getting enough air? It’s all around us, right?

Sure. But the quality of air also matters.

Air that is polluted or air that has become stale can affect how well we process it in our lungs.

That’s why Adventists include “fresh air” in our principles of health. When we make a point to breathe fresh air that is well-circulated and clean, our bodies can use that air more efficiently.

So open the windows or take a walk outside.

But if it’s the dead of winter or opening the windows just isn’t practical, or if you’re concerned about the air quality in your area, there are ways you can filter the air with plants or air filter devices.

The bottom line is that the air we breathe matters for our wellness, so we want to make sure it is a priority.

The importance of rest

Photo by bruce mars on Unsplash

Taking time to rest is an absolute necessity for both our physical and mental health.

Even machines get worn out after running for a while. Then they’d need to be serviced or have parts replaced.

Everything needs time to rest.

We like to look at this rest in three different ways:

Rest every day between tasks

We need periodic rest now and then during the day.

Strenuous jobs or tasks require stopping to rest in between, so we don’t wear out our muscles or cause repetitive stress on our joints.

Or if we’ve been sitting for a while at work, taking a break could be standing up and stretching.

Sometimes all we might need is a change between tasks. It’s like hitting a reset button for our minds.

Rest every night as we sleep

We all know we need sleep. While the average recommendation for adults is 7-8 hours per night, some might need a little more and others a little less.

We also know how lack of sleep can affect our moods, our productivity, our immune systems, and our physical and mental health in general.

But it’s not uncommon for us humans to exchange a couple hours of much-needed sleep to finish a project we’re working on or finish a movie we’re watching…sometimes we just don’t want to stop.

Other times we might want to sleep but it just isn’t happening, whether it’s due to anxiety, distractions, parenthood, a noisy environment, or any number of things.

But sleep is essential enough to our health that it pays to make it a priority.

Rest every week, taking a day off all work (Sabbath)

Photo by Sid Leigh on Unsplash

After He made us, God took a full day to rest. In fact, the first day Adam and Eve were alive was this day of rest, so they could enjoy communing with their Maker.

From then on, one out of the seven days of the week was dedicated to rest and worship, so we can pause from the typical obligations that take up the rest of the days of the week.
God knew we needed a Sabbath.

“Remember the Sabbath day, to keep it holy. Six days you shall labor and do all your work, but the seventh day is the Sabbath of the Lord your God.”

In it you shall do no work: you, nor your son, nor your daughter, nor your male servant, nor your female servant, nor your cattle, nor your stranger who is within your gates.

For in six days the Lord made the heavens and the earth, the sea, and all that is in them, and rested the seventh day. Therefore the Lord blessed the Sabbath day and hallowed it” (Exodus 20:8-11, NKJV).

Seventh-day Adventists take full advantage of this rest day. We consider it a much-loved day off.

Trusting in Divine Power

Each facet of health we’ve looked at so far helps us keep our minds and bodies in tip-top shape. But what about our souls? Does spiritual health matter to our mental and physical health too?

Yes. Our spiritual health and our perspective of the world has a lot to do with our overall wellbeing.

It’s hard work to stay healthy. We’re busier than we’ve ever been, more stressed than we’ve ever been…and we live in a world of convenience, flashy advertising, and sedentary activities. Sometimes it feels like we just can’t do this on our own.

But God is here for us. He knows we’re all struggling in a world rife with sin. Where we are weak, He is strong. And He offers His strength to us as we grow closer to Him.

We can let go of our burdens and give them to God. We can find comfort and hope in the fact that this world and this life isn’t everything. We can look forward to eternal life with Him, when Jesus returns for us.

And even if we could stay healthy on our own, there’s more to our fulfillment than just functioning properly. We naturally crave meaning and purpose in our lives. It’s like our bodies know deep down that we need our Creator.

“Come to Me, all you who labor and are heavy laden, and I will give you rest. Take My yoke upon you and learn from Me, for I am gentle and lowly in heart, and you will find rest for your souls” (Matthew 11:28-29, NKJV).

We can embrace our purpose and identity as children of God. And when we see other people as children of God as well, we learn to treat them with love and dignity. And our relationships can flourish.

Trusting and following God is a health principle we don’t often think about, but it’s truly amazing the impact our spiritual lives can have on our wellbeing.

These principles of health work best when they work together

Photo by Jaddy Liu on Unsplash

Each of these eight principles of whole-person health are great on their own, but they’re meant to work together. They are like eight puzzle pieces of the big picture of health.

In the Blue Zones study we mentioned earlier, those with long lifespans attributed their good health not only to diet, but to their lifestyle as a whole.

These people lead active lives, make time to be outside, rest regularly, eat a nutritious diet, and maintain close family and community ties as much as possible.

That kind of healthy lifestyle contributes to physical, mental, emotional, and social wellbeing. Living out these health principles can set us up to thrive in our respective corners of the world, enjoying a high quality of life.

Adventist lifestyle choices are inspired by the Bible. And science continues to show that though these simple 8 health principles were given long ago, they are still relevant today.

We don’t see these choices as restrictions. Instead, we treasure them as priceless guidelines that help us live as Jesus wants us all to live, to “have life and have it abundantly” (John 10:10, ESV).

We also recognize that total health is a journey, and everyone has to set their current priorities within the circumstances of their lives. These principles are just that—principles. We use them for our own personal growth, and to guide us in helping others in need. They aren’t health laws or standards of character, and God loves us and saves us no matter where we are on our health journeys.

1. https://pubmed.ncbi.nlm.nih.gov/12480364/ [↵]

More Answers

Worry and fear are the ingredients of anxiety. It’s easy to see how the world isn’t perfect—and the anticipation of a bad event or experience (that may or may not even happen) can end up draining the peace and enjoyment from anyone’s life.

As it turns out, there are several examples in the Bible about people who were deeply worried or afraid. And the good news is that each of those examples have a corresponding passage that teaches us what we can do when we feel uneasy, anxious, or downright scared.

So let’s dive into the Word of God and discover:

• The causes of worry and fear 
• What the Bible says about worrying
  • Jesus’ famous words on worry
• How you can apply the Bible’s advice and overcome worry 

We’ll begin by looking at the reasons behind our fears.

What causes us to worry or to be afraid?

Image by Silvia from Pixabay

It all starts with stress. When we’re overwhelmed, everything feels worse.

Add some fear of the unknown into the mix, and it’s a perfect storm of worry, dread, and cycles of anxious thoughts.

Essentially, we feel helpless. The lack of control hits us hard. Especially when accompanied by pressure, internally or externally, that you still must manage everything perfectly.

Stress is defined as any demand placed on your brain or body. So it’s inevitable that we’ll experience stress all throughout our everyday lives.

However, we feel “stressed out” when too many competing demands are placed on us all at once, making us feel frustrated, nervous, helpless, overwhelmed, depressed, anxious…the list can go on. And if the stress is severe, it can lead to aggressive behavior.

While a higher amount of stress isn’t always bad in the short term—like compelling us to study for an exam or overcome a big challenge—it’s still meant to be temporary.

If the worry and dread becomes so constant that it interferes with your daily life and interactions with others, then of course it becomes a serious problem.

In some cases, it could result in a diagnosis of a mental health issue under the broad category of anxiety disorders.

Other causes of worry include:

• Traumatic events – People who experience or witness abuse or trauma as children or as adults tend to develop anxiety disorders at some point in life. 
• Major life changes – Events like moving to a new home, starting a new school or job, getting married, or even having a baby can cause worry if things aren’t going well or don’t meet prior expectations.
• Illness – Suffering from health condition or serious illness can cause significant worry about treatment options, expenses, preparing for the future, etc.
• Overwhelm – A big event, or a gradual buildup of smaller difficult life situations, can trigger anxiety. It could be a death in the family, work stress, family tension, or ongoing financial difficulties. 
• Personality type – People with certain personality types tend to worry more than others—especially those who tend to think deeply about every detail of their lives. 
• Mental health conditions – Any struggle with mental health can also cause anxiety. When it feels like the rest of the world operates differently than you do, the uneasiness or frustration can build up into anxiety.
• Genetics – Anxiety disorders can run in families. So having blood relatives with an anxiety disorder can predispose you to frequent worrying.
• Drugs or alcohol – Use, misuse, or withdrawal of drugs and alcohol can cause or worsen anxiety.
• Some prescription medications – Some medicines, like asthma inhalers, diet pills, and thyroid medications can worsen anxiety, especially if the ideal dosage is still being figured out.

Worrying over a long period of time can lead to other health problems: 

• Medical conditions such as heart disease or high blood pressure
• Depression
• Lack of sleep
• Social isolation
• Inability to be productive at work or at school
• Suicidal thoughts

In these cases, the best advice is professional advice. This can be in the form of counseling, medication, or in some cases, lifestyle coaching.

If you or someone you know is distressed and possibly considering suicide, seek help right away. Several agencies provide free and confidential emotional support, 24 hours a day, such as the National Suicide Prevention Lifeline in the US: 1-800-273-8255.

It’s important to know that you don’t have to face these things on your own. There are always people willing to help, and God is always with you, listening to your prayers.

What does the Bible say about worry and fear?

Photo by Aaron Burden on Unsplash

There are verses all over the Bible that describe people feeling worry or fear. Characters like David, Martha, and Job are just a few examples of worry in the Bible:

• “Fear and trembling come upon me, and horror overwhelms me” (Psalm 55:5, ESV).
• “Martha, Martha, you are anxious and troubled about many things” (Luke 11:41, ESV).
• “For the things that I fear comes upon me, and what I dread befalls me. I am not at ease, nor am I quiet; I have no rest, but trouble comes” (Job 3:25-26, ESV).

But the great news is that, for all the worrying that humans express in the Bible, there are even more expressions of comfort, the peace of Christ, and God’s love.

The Bible leads us away from worry, telling us we have no need to fear (we’ll talk about how to not worry in a moment).

For example, the poet and king David writes in Psalm 23:

“Even though I walk through the valley of the shadow of death, I will fear no evil, for You are with me” (Psalm 23:4, ESV).

The prophet Isaiah expresses a similar sentiment:

“Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with My righteous right hand” (Isaiah 41:10, ESV).

And as a last example, the apostle Paul, in his letter to the Romans, encourages believers against all trouble, including fear and worry. He assures them that “neither death nor life, nor angels nor rulers, nor things present nor things to come, nor powers, nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord (Romans 8:38-39, ESV).

But one part of the Bible that talks extensively about worry comes from Jesus, so let’s see what our Savior Himself has to say about dealing with the difficulties and uncertainties of life.

What does Jesus say about worry and fear?

In Matthew 6, Jesus is preaching what is known as the Sermon on the Mount. A large part of this message is about not worrying and not being anxious, and instead placing your trust on God to provide for your needs.

Jesus says:

“Do not worry about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food and the body more than clothing?

Consider the birds of the sky: They don’t sow or reap or gather into barns, yet your heavenly Father feeds them. Aren’t you worth more than they?” (Matthew 6:25-26, CSB).

And

“Which of you by being anxious can add a single hour to his span of life?” (Matthew 6:27, ESV).

And

So don’t worry, saying ‘What will we eat?’ or ‘What will we drink?’ or ‘What will we wear?’ For the Gentiles eagerly seek all these things, and your heavenly Father knows that you need them. But seek first the kingdom of God and His righteousness, and all these things will be provided for you” (Matthew 6:31-33, CSB).

And

“Therefore, do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own” (Matthew 6:34, CSB).

This whole section, Matthew 6: 25-34, is the dedicated go-to for those struggling with fearfulness amid the challenges of life. Entire Bible studies focus just on this chapter—there’s so much to think about and meditate upon.

But now that we know God doesn’t want us to worry or be afraid, let’s look more closely at passages that help us actually overcome the worries in our lives.

How to overcome worry, according to the Bible

Photo by Sincerely Media on Unsplash

Similar to the advice Jesus gives in Matthew 6, the Bible’s guidance for dealing with anxiety and frustration has to do with turning to God and claiming His promises.

Here are 4 ways you can do just that:

1. Trusting God
2. Reading God’s Word
3. Praying
4. Giving your burdens to God and seeking His kingdom

1. Trusting God

Solomon, the man gifted with much wisdom, guides us to trust God instead of in ourselves:

“Trust the Lord with all your heart, and do not lean on your own understanding” (Proverbs 3:5, ESV).

When we let go of all the things we hold onto and lean on God, the Bible says “He shall direct your paths” (Proverbs 3:6, NKJV).

And we can know that He will guide our paths even if we take a wrong turn, “For He Himself has said, ‘I will never leave you nor forsake you’” (Hebrews 13:5, NKJV).

“…Do not be afraid or discouraged, for the Lord your God is with you wherever you go” (Joshua 1:9, CSB).

Paul expresses the freedom that comes from trusting in the Lord. He says, “the Lord is my helper; I will not fear; what can man do to me?” (Hebrews 13:6, NKJV).

Truly, if our trust is in God, we need not fear what the world throws at us, for Jesus has “overcome the world” (John 16:33, ESV).

2. Reading God’s Word

God filled His Word with consolations for us in times of distress. The author of the Psalms especially leaned on God’s instruction when he was suffering.

David writes, “When the cares of my heart are many, your consolations cheer my soul” (Psalm 94:19, ESV).

He also says, “Your word is a lamp to my feet and a light to my path” (Psalm 119:105, ESV).

We can also turn to God’s instruction and promises to remember God’s goodness.

To help make this part of your routine, you can start an online Bible study or even just go through the Bible one chapter at a time.

And here are just a few great Bible stories that involve people learning to trust God:

• Shadrach, Meshach, and Abednego trust God through the fire (Daniel 3)
• Daniel trusts God to save him from a death sentence (Daniel 6)
• Deborah trusts God to guide amid a difficult time for Israel (Judges 4-5)
• David trusts God and slays a giant (1 Samuel 17)
• A sick woman trusts God, makes her way to Jesus, and is healed (Mark 5)

3. Praying

Not only does prayer give us a direct line of communication with God, but it also helps to calm our spirits by turning all of our thoughts toward God.

The Bible directs us to pray to God not matter what is troubling our minds:

“Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus” (Philippians 4:6-7, ESV).

When we pray to God, the Bible says we will receive peace, which is exactly what we need in times of fear and worry. There is no peace like the peace God can give.

4. Giving your burdens to God and seeking His kingdom

Whenever we do pray to God, we can specifically ask for Him to take our burdens from us.

So many different things in life can feel like weight on our shoulders. But we don’t have to carry these burdens alone!

1 Peter 5:7 encourages us to be “casting all our cares on Him because He cares for us” (ESV).

And as we unload the weight of our worries onto Him, remember what Jesus said in Matthew 6 that we looked at earlier:

“Seek first the kingdom of God and His righteousness, and all these things shall be added to you” (Matthew 6:33-34, NKJV).

When we put God first, the Holy Spirit can fill our lives with peace. He’ll take care of everything else. Living the way that Jesus would live means giving our burdens to God and taking on the yoke of Jesus, which is full of peace:

“Come to Me, all who labor and are heavy laden, and I will give you rest. Take My yoke upon you, and learn from Me, for I am gentle and lowly in heart, and you will find rest for your souls. For My yoke is easy, and My burden is light” (Matthew 11:28-30, ESV).

A “yoke” is an ancient tool placed on cattle to help plow fields. These were heavy, and the animals wore them most of the day. But Jesus tells us that His “yoke” is easy and light.

When we cast our cares on Jesus and seek His righteousness, we will find rest. And not just rest for our bodies, but rest for our souls.

Jesus is the key to finding lasting peace

Photo by Ben White on Unsplash

As you look to the Bible for wisdom and cast your burdens on God through prayer, you can begin looking into the future with hope. Hope of restoration, and that you have a chance at enjoying your life and finding the little blessings you might not have been able to see before.

But apart from this firm reliance on God, we have a part to play too.

There are simple things we can add to our daily routines that keep us on track when it comes to overcoming worry. And there are mindsets, or attitudes, we can cultivate that serve as a safeguard against worry and fear.

And with God helping you, constant worry can be a thing of the past.

Here are some Bible promises that assure us that God cares for you and there is no need to worry or fear.

More Answers

You may have an Adventist friend who is vegetarian, or maybe you’re attending a Seventh-day Adventist Church for the first time and notice the potluck doesn’t have any meat.

This isn’t unusual in Adventism.

In fact, about 36% of Adventists are lacto-ovo vegetarians, meaning they don’t eat meat or fish but may eat eggs or dairy. Another 16% eat fish or meat occasionally, according to Adventist Health Studies done by Loma Linda University.¹

At any rate, perhaps you’re wondering what their reasons are.

Vegetarianism is popular within Seventh-day Adventism because we value personal health and believe that a vegetarian diet is a good way to care for our bodies, maintain wellness, and honor God (1 Corinthians 6:20; 10:31; Romans 12:1-2). God originally gave human beings a vegetarian diet, according to Genesis 1:29, and today, research is increasingly showing the benefits of a diet low in animal products and high in fruits, vegetables, grains, and nuts.

However, the desire to serve God in this way is not meant to be a means to become “holier” or to somehow earn salvation. Adventists aim to live this way as a response to what God has done for us as human beings.

To further explain why vegetarianism is popular among Adventists, we’ll look at:

• Biblical reasons
• Scientific reasons
• Spiritual reasons

To start off, let’s turn to the Bible’s insights.

What the Bible says about a vegetarian diet

Photo on Pexel

When we read about Adam and Eve living in the Garden of Eden, we find that God’s original plan for humanity included a plant-based diet. He told the new humans:

“See, I have given you every herb that yields seed which is on the face of all the earth, and every tree whose fruit yields seed; to you it shall be for food” (Genesis 1:29, NKJV).

And it makes sense that God would have provided Adam and Eve with food that would sustainably grow for them. And in a perfect world without death of any kind, the slaughter of animals would’ve been incomprehensible.

It wasn’t until after the flood that God directly permitted humans to eat meat (Genesis 9:3-4). After the flood, the earth’s vegetation had been destroyed and would take time to grow back and be able to provide food once again.

For this reason, God instructed Noah to bring on the ark seven of every “clean” animal (Genesis 7:2-3).

(Leviticus 11 and Deuteronomy 14 explain in more detail what is considered “clean” meat.)

After the time of the flood, most people throughout the rest of the Bible ate meat. It was a necessity in a society where fresh food wasn’t always easy to come by and couldn’t be preserved for long periods of time. So to meet their dietary needs, they hunted animals to provide for their families.

In some places today, too, being a vegetarian may not be as practical or provide enough necessary nutrition due to a lack of vegetarian options. But many Adventists who live in places with easy access to fruits, vegetables, grains, and legumes year-round choose a vegetarian diet to eat as closely to the original diet as possible.

And modern science continues to show the benefits of eating this way, as we’ll look at in the next section.

What science says about a vegetarian diet

A balanced vegetarian diet, high in fruits, nuts, vegetables, and legumes, has numerous benefits for physical health, as revealed by research done over the past 20 years. Eating vegetarian is associated with:²

• Lower blood pressure, LDL cholesterol, and BMI
• Lower risk of heart disease
• Lower risk of cancer
• Lower risk of type 2 diabetes
• Lower risk of obesity³

Adventist Health Studies, conducted by Loma Linda University, have looked at the connection between lifestyle and health in Seventh-day Adventists. Adventist Health Study-1 surveyed more than 34,000 individuals over a 14-year period and found significant links between a high-fiber vegetarian diet and lower risks of cancer.

Adventist Health Study-2, which involved over 94,000 respondents, provided even more insight. It found that Adventists who did not eat meat had a smaller chance of developing type 2 diabetes.⁴

Another analysis of the data from the Adventist Health Study-2 found that Adventists who got protein from foods like lentils, nuts, and seeds had a lower risk of cardiovascular death than those who got protein from meat.⁵

The longevity of Adventists also speaks for their lifestyle and way of eating.

Researchers found that Adventist men in California who were vegetarian lived almost 10 years longer than their counterparts.⁶

In fact, Loma Linda, California, an area with a high concentration of Adventists, drew the attention of researcher Dan Buettner when he was studying “Blue Zones,” or places in the world where people live significantly longer (often to over 100 years old) and healthier lives than the average population.

He labeled Loma Linda as one of those Blue Zones because of the many Seventh-day Adventists there who are health conscious and eat a vegetarian or vegan diet.

Though diet is not the only factor for health and longevity in the Blue Zones, it’s a significant one. Most Blue Zone residents eat 95% vegetarian, consuming meat rarely and focusing on unprocessed, whole foods like legumes, vegetables, fruits, nuts, and whole grains. If they do eat meat, it’s generally lean meat, like fish, and little to no red meat.⁷

The health benefits of being vegetarian coincide with Adventists’ desire to honor God by being good stewards of the bodies God gave us, striving to maintain well-being in as many ways as possible. Let’s look at that next.

Spiritual reasons Adventists choose vegetarianism

Photo by Pablo Merchán Montes on Unsplash

Alongside striving toward eco-friendliness and kindness to animals, Adventists find healthy living to be a good way to serve and honor God to the best of our abilities. One passage we turn to in Scripture is 1 Corinthians 6:19-20:

“Or do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and you are not your own? For you were bought at a price; therefore glorify God in your body and in your spirit, which are God’s” (NKJV).

Because our bodies are “the temple of the Holy Spirit”—the means through which God speaks to our minds—we seek to care for our bodies, mentally, spiritually, and physically. So it makes sense for good health to be a priority.

Eating healthy is one aspect of that. It helps to keep our minds clear, making it easier to grow closer to God and serve Him more effectively.

The apostle Paul sums up this idea of honoring God in his letter to the Corinthian church:

“Therefore, whether you eat or drink, or whatever you do, do all to the glory of God” (1 Corinthians 10:31, NKJV).

And that’s really what it’s all about—serving God and orienting our lives toward Him. Making healthy choices supports that ultimate desire.

Related Articles

1. “Adventist Health Study–2,” Loma Linda University. [↵]
2. “Becoming a vegetarian,” Harvard Health Publishing. [↵]
3. “Plant-based nutrition: Exploring Health Benefits for Atherosclerosis, Chronic Diseases, and Metabolic Syndrome—A Comprehensive Review,” Nutrients, July 2023. [↵]
4. Sabaté, Joan, et al. “Unscrambling the relations of egg and meat consumption with type 2 diabetes risk,” National Library of Medicine, November 1, 2018. [↵]
5. Tharrey, Marion, et al. “Patterns of plant and animal protein intake are strongly associated with cardiovascular mortality: the Adventist Health Study–2 cohort,” National Library of Medicine, October 1, 2018. [↵]
6. “Findings for Longevity,” Loma Linda University Health. [↵]
7. “Top Reasons Why Blue Zones are the Healthiest Places to Live,” Plant Whys. [↵]

More Answers

You may have heard that Seventh-day Adventists care about health.

But what you may not know is that Adventists have been the subjects of long-term research into lifestyle and health. Since 1958, researchers from Loma Linda University School of Public Health have conducted five cohort studies. Collectively, these studies are known as the Adventist Health Studies.

These studies have helped confirm the incredible health benefits of the unique Adventist diet and lifestyle. They give us confidence that the Bible’s principles of health do work!

Read on to learn what you need to know about each study:

• Why do Seventh-day Adventists care about health?
• Why study Adventists?
• Study #1: Adventist Mortality Study
• Study #2: Adventist Health Study-1
• Study #3: Adventist Health Air Pollution Study
• Study #4: Adventist Health Study-2
• Study #5: Adventist Religion and Health Study
• Key lifestyle takeaways from the Adventist Health Studies

Why do Seventh-day Adventists care about health?

Seventh-day Adventists emphasize whole health—physical, mental, social, and spiritual. These facets are connected: Physical health affects all the others, including the spiritual.

We also recognize that our bodies belong to God and that He desires us to honor Him in the way we care for them (1 Corinthians 6:19–20). And we do so through our lifestyle choices.

Because Adventists live such a healthful lifestyle and tend to have a lower incidence of disease, researchers wanted to see if there was a connection. The purpose of the Adventist Health Studies has been “to measure the link between lifestyle, diet, disease, and mortality among Seventh-day Adventists.”

These studies have increased overall knowledge of lifestyle diseases—diseases that result from people’s day-to-day choices for their diet, activities, and environment.

Why study Adventists?

Image by Andreas Breitling from Pixabay

Adventists are an ideal demographic to study. They are very similar to one another in their lifestyle: They don’t smoke or drink, and they live active lives. But their eating habits cover a spectrum—meaning that researchers can study the impact of dietary patterns without the interference of other factors.

Adventists fit into the following dietary categories, as was the case for Adventist Health Study-1 and Adventist Health Study-2:

• Vegan—doesn’t include any animal products
• Lacto-ovo vegetarian—includes eggs and dairy
• Pesco-vegetarian—includes eggs, dairy, and fish
• Semi-vegetarian—includes meat less than once per week
• Non-vegetarian—includes meat more than once per week

Study #1: Adventist Mortality Study

The Adventist Mortality Study ran from 1958 to 1966 and looked at the death rates of Californian Adventists. The American Cancer Society provided the funding because it was conducting a similar study on the general population and wanted to compare the results. Dr. Frank Lemon and Dr. Richard Walden from Loma Linda University School of Medicine led the study.

Participants

The study included 22,940 Seventh-day Adventists who lived in California.

The methods

The researchers surveyed the participants and then followed up with them after five years. Though the study spanned eight years, one more follow-up took place 25 years later.

The results

Photo by Simon Godfrey on Unsplash

The main finding of the study was this:

Adventists live longer than the general population. Their death rates are lower for all causes of death, including multiple kinds of cancer, cardiovascular disease, stroke, and diabetes.

This was the case even when Adventists were compared with only non-smoking, non-Adventists. Thus, other aspects of lifestyle made a difference, too!

Study #2: Adventist Health Study-1 (AHS-1)

From 1974 to 1988, the National Cancer Institute sponsored Loma Linda University to do a second study: Adventist Health Study-1. This time, instead of comparing Adventists and non-Adventists, researchers wanted to investigate the relationship between diet and cancer. In 1981, they also expanded it to cover cardiovascular disease.

Dr. Roland Phillips was the head researcher this time, followed by Dr. Gary E. Fraser who took over after his death in 1987.

The participants

AHS-1 involved 34,192 Adventists who lived in California. They had to be at least 30 years of age or older, though the average age of the women was 53, and the average age of the men was 51. Most of them reported that they exercised regularly.

The methods

AHS-1 surveyed each participant using a questionnaire about lifestyle and medical history. It included 60 dietary questions.

For six years, researchers used follow-up surveys to assess the participants every year. They also looked at hospital and medical records and the National Death Index.

The results

Findings from AHS-1 covered life expectancy, cancer, cardiovascular disease, and their connections to diet. It found that the closer participants adhered to a total vegetarian diet, the lower their risk for chronic disease.

Let’s start with the life expectancy findings:

According to the survey, Adventist men live 7.3 years longer and Adventist women live 4.4 years longer than the general population. For vegetarian men, the number increased to nearly 10 years!

The researchers believe there are five contributing factors:

1. Never smoking
2. Maintaining a normal body weight
3. Exercising
4. Eating a vegetarian diet
5. Eating nuts

Next, here are some things they noticed related to cancer:

• Vegetarians have a lower risk of all types of cancer compared to non-vegetarians.
• Those who ate high-fiber foods—fruits, vegetables, grains, and legumes—had a significant decrease in colon cancer risk.
• Meat consumption many times per week may increase the risk of colon cancer by up to 60%.
• Foods that may help lower cancer risk are legumes and dried fruits (for pancreatic cancer); fresh fruits (for lung cancer, stomach cancer, and ovarian cancer); and tomatoes and soy milk (for prostate cancer).

And related to cardiovascular disease?

• Adventists who had the same risk factors (diabetes, obesity, and a history of smoking) for cardiovascular disease as the general population increased their risk of heart attacks, too.
• Men who ate two or more servings of beef a week had an increase in fatalities from CHD (coronary heart disease).
• Eating whole wheat bread instead of white bread may lower the risk of cardiovascular disease.
• Nuts seemed to make a big difference, too. Those who ate nuts one to four times a week decreased their risk of nonfatal heart attacks by 74% and fatal CHD by 73%.

Study #3: Adventist Health Air Pollution Study (AHSMOG)

Photo by CDC on Unsplash

The Adventist Health Air Pollution Study is a substudy of AHS-1. It began in 1977 and has continued to the present. Its purpose has been to study the link between air pollutants and respiratory diseases.

The study had many sponsors:

• National Cancer Institute
• National Heart, Lung, and Blood Institute
• National Institute for Environmental Health Sciences
• Environmental Protection Agency
• American Cancer Society

The participants

Researchers chose 6,338 individuals from those surveyed during AHS-1.

The methods

Participants filled out respiratory symptom questionnaires multiple times (in 1977, 1987, 1992, and 2000). They were specifically watched for coronary heart disease, cancer, and death.

The results

AHSMOG helped to show some of the links between air pollution and various chronic respiratory conditions, such as asthma, bronchitis, and lung cancer.

Study #4: Adventist Health Study-2 (AHS-2)

The Adventist Health Study-2, again sponsored by the National Cancer Institute, began in 2002 and continues to the present. Its purpose was to understand the effect of food and certain nutrients on cancer and heart disease.

Dr. Fraser became the head researcher assisted by ten other senior researchers. The study employed a total of 50 people.

The number of participants took the research to another level, too.

The participants

Rather than sticking to Adventists in California, AHS-2 recruited participants from all across the United States and Canada for a total of 96,194 people. Many were Caucasian, but nearly 26,000 were African Americans, making this one of the few large health studies of black Americans.

The methods

Compared to AHS-1, the survey was much longer. It included 594 questions about lifestyle and medical history but especially zeroed in on dietary patterns. It had a food frequency questionnaire with more than 200 food items. And participants had to describe all the food they ate for six different days.

Follow-up included surveys, hospital records, and records from the National Death Index.

The results

AHS-2 showed significant correlations between diet and chronic conditions. The closer people were to eating a vegan diet, the lower their cholesterol, blood pressure, and risk of diabetes and metabolic syndrome. They were also less likely to get certain types of cancer (breast, prostate, and colon).

The researchers saw the same progression from non-vegetarians to vegans when it came to weight and BMI (body mass index). In fact, vegans had lower BMIs and weighed an average of 30 pounds less than non-vegetarians of the same height.

Photo by Nadine Primeau on Unsplash

Researchers believe that eating meat is not the only factor, though. They noticed that the vegans and vegetarians tended to live healthier lives in general: getting more sleep, eating more fruits and vegetables, consuming less saturated fat, and having a higher intake of beans and nuts.

The study looked at other areas too:

• The connection of highly processed foods to higher mortality¹
• The impact of protein (vegetarian or otherwise) intake on wrist fractures in women
• Vitamin D levels in those who eat a vegetarian diet
• The effect of vitamin B-12 supplementation on B-12 levels in the body

Study #5: Adventist Religion and Health Study (ARHS)

The Adventist Religion and Health Study, a substudy of AHS-2, began in 2006 and has continued to the present. It is funded by the National Institute of Aging and looks at the relationship between religion, upbringing, and health.

The participants

ARHS involved 11,000 North American Adventists from AHS-2.

The methods

Participants in the ARHS received an extra survey that asked them questions about the following:

• Religious beliefs and practices
• Stressful life experiences
• Psychological characteristics
• Social life

Some of the participants living in California underwent testing of blood and urine, physical performance, memory, and blood pressure.

A follow-up survey went out to participants in 2009.

The results

Preliminary findings of ARHS include:

• Adventists tend to experience better mental health than non-Adventists.
• Religious coping methods—such as seeking help from God, looking for lessons in a difficult situation, or praying—seemed to decrease depressive symptoms in those who were divorced.
• Traumatic life situations may contribute to fibromyalgia.
• People with an abusive upbringing may be less religious as adults and struggle more with negative emotions.
• People who keep Sabbath may have better mental health.

What are key lifestyle takeaways from the Adventist Health Studies?

Photo by Kafeel Ahmed

The Adventist Health Studies provide overwhelming evidence for the benefits of the Adventist lifestyle, particularly a plant-based diet. As you’ve been reading the results, you may be wondering how you can apply them to your life.

Dr. Gary Fraser, head researcher of AHS-2 for many years, asked in a presentation: “So, what’s a sensible person to do?”

No doubt, following the Adventist lifestyle principles makes a difference. The principles are simple: a healthy diet, water consumption, exercise, rest, sunlight exposure, fresh air, self-control, and trust in God.

When it comes to diet, Dr. Fraser offers the following suggestions based on the study results²:

• Focus on a vegetarian diet (though fish on occasion may be beneficial).
• Minimize the amount of highly processed foods you eat.
• Cut dairy intake, but be sure to get plenty of plant-based calcium.
• Enjoy small quantities of nuts.
• Supplement with vitamin B-12, if you are over the age of 60.
• Get plenty of plant-based protein.

Note: These suggestions are not meant to be taken as medical advice. Be sure to consult your doctor and/or a registered dietitian for more specifics about your personal situation.

Science gives us greater confidence in God’s ways.

For the past 150 years, Adventists have promoted a healthy lifestyle and diet. During much of that time, we shared about the difference it made in our lives. But never before had our lifestyle habits been evaluated in a full-blown scientific study.

The Adventist Health Studies have changed that. They give us greater confidence that the principles of healthy living do reduce lifestyle disease risk.

The result?

Optimum physical, mental, and spiritual health!

1. “Gary Fraser, MBChB, PhD – New Results from Adventist Health Study 2,” YouTube, March 30, 2021. [↵]
2. Ibid. [↵]

Related Articles

More Answers

Are you concerned about sunlight’s negative effects? You might be the one who lathers on the sunscreen and covers up when you go outside. Or maybe you avoid being outside as much as possible.

You might be surprised, then, to learn that small amounts of exposure to direct sunlight trigger your body to make vitamin D—a vital nutrient—and can make a positive difference in physical, mental, and spiritual health. Research is showing sunshine may reduce the risk of autoimmune disease, cardiovascular disease, and cancer, while boosting levels of endorphins in your brain to make you feel good.

Follow us as we go over:

• 10 health benefits of sunlight
• What sun exposure has to do with spiritual health
• How much sunlight we need
• How to get more sun

10 health benefits of sunlight

Photo by Melissa Askew on Unsplash

Ultraviolet (UV) rays from the sun stimulate the production of vitamin D and other important hormones like serotonin and melatonin in our bodies.¹ The result is a whole array of benefits:

• Increased bone health
• Decreased risk of sickness
• Decreased risk of cancer
• Improved blood pressure
• Better sleep
• Better mental health
• Improved ability to think
• Balanced hormones
• Better eye health
• Better skin health

Let’s explore each one of these health benefits a little more.

1. You’ll have stronger bones

UVB light helps your body produce higher levels of vitamin D, which will, in turn, help your body absorb calcium, allowing your body to form stronger bones.

On the other hand, a lack of vitamin D can lead to bone conditions like osteoporosis, rickets, osteomalacia, and weak teeth.

A study published in the American Journal of Clinical Nutrition also noticed the link between vitamin D deficiency and muscle weakness. Older individuals with low vitamin D levels had a greater risk of falling than those with enough vitamin D.²

2. You’ll get sick less

High vitamin D levels may boost the immune system, too. People with higher amounts of it in their bloodstream seemed to have a lower chance of getting respiratory tract infections such as the cold or flu.³

And some other research may help us understand why:

Researchers at the University of Copenhagen found that vitamin D helps stimulate certain kinds of immune cells called killer T cells. Without vitamin D, these cells “remain dormant” instead of fighting bacteria and viruses.⁴

The vitamin D obtained from sunshine can also produce regulatory T cells which can potentially decrease the chances of developing autoimmune diseases like multiple sclerosis.⁵

So if you want to mobilize your body’s defense systems, make sure you’re getting enough sunlight!

Aside from boosting the immune system, sunlight benefits you by acting as a disinfectant. It’s the reason your grandma used to hang her laundry outside to dry: Sun rays kill bacteria.⁶

3. You’ll reduce your risk of cancer

The vitamin D produced by sunlight can also decrease cancer risk. This is because vitamin D, in many cases, stops the growth of cancer cells.⁷

In this way, high vitamin D levels may also decrease the risk of colon, pancreatic, ovarian, and breast cancer.⁸ We should note, though, that it doesn’t help with all kinds of cancer; stomach and prostate cancer are two exceptions.⁹

4. You’ll have lower blood pressure

In response to the sun, the cells produce a chemical called nitric oxide, which opens up the blood vessels, allowing for easier blood flow.¹⁰

A study published in the Journal of the American Heart Association noted that spending time in the sun seemed to lower the blood pressure levels of participants.¹¹ This, in turn, can help lower chances of developing cardiovascular disease.

5. You’ll sleep better

Sunlight helps your body produce melatonin, a hormone that regulates your circadian rhythm and sleep during the night. Artificial light, though, does not have the same effect as natural light.¹²

6. You’ll improve your mental health

Ever heard of SAD? It stands for seasonal affective disorder, a “type of depression that’s related to changes in seasons.”¹³

People can get SAD when they don’t have enough sunlight or daylight exposure.¹⁴ It’s a common occurrence for people who live in higher latitudes, especially near the Arctic Circle where the sun emerges for only a few hours during the day in the winter.¹⁵

A study by Brigham Young University noticed something similar: People experienced greater “mental health distress” during the winter months when there was less time between sunrise and sunset.¹⁶

One of the primary ways to prevent or cope with SAD is to get more natural light or use a light box that mimics natural light.

But for the majority of us that don’t live in those darker regions, we can take advantage of sunlight year-round.

As light enters the eyes, it triggers the production of neurotransmitters, chemicals in the brain that affect many aspects of the body, including mood. In this way, sunlight can boost levels of serotonin—a hormone that stimulates happiness.¹⁷

But turns out, sunlight helps your brain in other ways too.

7. You’ll think better

Photo by Candice Picard on Unsplash

We all want to be more alert, think more clearly, and focus better. Sunlight might play into that as well!

Spending time in the sun increases the blood flow to the brain and boosts the production of neurotransmitters. These neurotransmitters help you pass messages between nerve cells in the brain, allowing you to think and focus better.¹⁸

8. Your hormones will be more balanced

Spending time in the sun may help with hormone balance.

Studies found that men who spent one hour in the morning sunlight had an increase in luteinizing hormone, a chemical that encourages reproductive health. Studies have also found that sunlight helped women experience more balanced menstrual cycles.¹⁹

9. It may help your eyesight

Sunlight exposure may decrease the development of nearsightedness, or myopia. Vitamin D stimulates the development of the eye, the release of dopamine to “regulate the sclera,” and prevention of eye elongation, which can lead to myopia.²⁰

Nevertheless, too much time in the sun could also hurt your eyes. So be sure to wear sunglasses if you’re spending a lot of time outdoors.

10. It may improve skin conditions

Sunlight may help with skin conditions like psoriasis²¹ and eczema.²²

While Dr. Melissa Piliang, a dermatologist at the Cleveland Clinic, cautions against excessive sun exposure, she agrees that light therapy can actually improve various skin conditions.²³

But the benefits of sunshine don’t stop there! Sun exposure can also improve spiritual health.

How sun exposure affects spiritual health

Photo by Priscilla Du Preez on Unsplash

Sun exposure can improve spiritual health through many different avenues—whether cheering us up with its bright light or benefitting our mental health so that we can have clearer minds to connect with God.

After all, our physical, mental, and spiritual well-being are not independent from one another. The more sunlight improves our mental and physical health, the more it’ll improve our spiritual health, too.

The Adventist Church has long since recognized the connection between physical, mental, and spiritual health. As a matter of fact, one of our early founders, Ellen White, was quick to draw a connection between spiritual and physical health when she outlined basic principles of health:

“Pure air, sunlight, abstemiousness, rest, exercise, proper diet, the use of water, trust in divine power—these are the true remedies.”²⁴

She promoted these principles of health, calling sunlight a “blessing from heaven” and “one of nature’s most healing agents.”²⁵

Long before scientific research confirmed the benefits of the sun, she encouraged people to spend time outdoors in “the glad sunshine” and to allow light into their homes.²⁶ She taught that time in nature—and sunlight—could improve mental health and provide opportunities for spiritual reflection.²⁷

During the Creation week, God made the sun to be our primary light source and called it “good” (Genesis 1:14–18). Thus, looking at the beauty of nature can call our attention back to that account—reminding us of how much thought and care God put into creating our world.

So, with all these benefits, we’re ready to go get some sun. But before then, we need to answer an important question: How much sun exposure is too much?

How much sunlight do we need?

Moderate sun exposure is good for us, but we need to make sure we don’t get too much.

Dr. Neil Nedley, an award-winning physician who runs the Nedley Depression and Anxiety Recovery program, talks about the importance of sunlight in his book, The Lost Art of Thinking.

It’s in this book that Dr. Nedley offers the following public health recommendations:

“Each day, get 5 to 30 minutes in the sun between 10 a.m. and 4 p.m. without wearing sunscreen. Make sure that your face, arms, hands, and legs are exposed to the sun. People with fair skin will need less time, while those who are older and have darker skin need to spend more time in the sun to get the same amount of vitamin D.”²⁸

There’s reason to be careful about exposure to the UV rays of the sun. Getting too much sun can lead to a higher risk of:

• Sunburn
• Wrinkles and early skin aging
• Skin cancer like melanoma

That’s why people who spend a lot of time in the sun should take special care to protect their skin.

The World Health Organization recommends you wear sun protection, typically a sunscreen of SPF 15 or higher, good sunglasses, a hat, and even a light, long-sleeved shirt to protect the skin on your arms and shoulders.²⁹

Of course, be sure to follow the medical advice of your primary healthcare provider. Take special caution if you take any medications that make your skin sensitive to bright lights or UV radiation.

While excess sun exposure can be dangerous, most of us have the opposite problem: We suffer from a lack of UV light! What can we do about that?

How can we get more sun?

Photo by Filip Urban on Unsplash

Here are some ways Adventists get in those 5 to 30 minutes of sunlight. They just might work for you too!

• Exercising outdoors—whether jogging, walking, going for a bike ride, or doing some other form of enjoyable exercise
• Working in the garden or yard
• Allowing light indoors—opening up those curtains and blinds
• Eating a meal outside or having a picnic with a friend
• Standing or sitting in the sunshine for a short time

If you live in a region of the world that gets significantly less sunlight during certain parts of the year, you may want to try the following tips to continue experiencing the benefits of sunlight:

• Be intentional about finding and sitting in the sun whenever possible, particularly in the morning
• Get light therapy from a light box or expose yourself to blue light for 15 to 20 minutes in the morning³⁰
• Take a vitamin D supplement (be sure to check with your doctor first)

Let some sunshine in!

God created sunlight to be a blessing for humans. It provides us with warmth, light, and health benefits.

In our broken and imperfect world, we have to be careful to protect our skin from the dangers of sunlight. But this doesn’t mean we should avoid it. We need to soak up some sun to produce vitamins and hormones that are necessary for our health and well-being.

We just have to take a moderate approach!

Why don’t you give it a try? Get 5 to 30 minutes of sunshine each day and discover how God’s gift of light can revolutionize your health!

1. “Vitamin D: Fact Sheet for Health Professionals,” National Institutes of Health. [↵]
2. Janssen et al., “Vitamin D Deficiency, Muscle Function, and Falls in Elderly People,” American Journal of Clinical Nutrition, 75 (4), 2002, pp. 611–615. [↵]
3. Duval, William, “Low Vitamin D Levels Associated with Colds and Flus,” National Institutes of Health. [↵]
4. “Vitamin D Crucial to Activating Immune Defenses,” ScienceDaily, March 8, 2010. [↵]
5. “Sunlight and Vitamin D Findings May Help Understanding of Autoimmune Diseases,” University of Aberdeen.  [↵]
6. Holland, Kimberly, “Want to Kill Dangerous Bacteria? Open Your Blinds,” Healthline, Nov. 28, 2018. [↵]
7. Holick, Michael, “Vitamin D, Sunlight, and Cancer Connection,” Anticancer Agents Med Chem, 13(1), 2013, pp. 70–82. [↵]
8. Ibid. [↵]
9. Cristol, Hope, “Myths and Facts about Cancer and Vitamin D,” WebMD. [↵]
10. Holliman, Graham, “Ultraviolet Radiation-Induced Production of Nitric Oxide,” Scientific Reports, Sept. 11, 2017. [↵]
11. “Could Sunshine Lower Blood Pressure? Study Offers Enlightenment,” American Heart Association News, Feb. 28, 2020. [↵]
12. Nedley, Neil, The Lost Art of Thinking (Nedley Publishing, Ardmore, OK, 2011), p. 239. [↵]
13. “Seasonal Affective Disorder,” Mayo Clinic. [↵]
14. “Seasonal Affective Disorder: More Than the Winter Blues,” American Psychological Association, 2014. [↵]
15. Haggag et al., “Seasonal Mood Variation,” Acta Psychiatrica Scandinavica, 81(2), pp. 141–145. [↵]
16. Moss, Rachel, “Sunshine Improves Mental Wellbeing, with Dark Months Linked to Emotional Distress, Study Finds,” HuffPost, April 11, 2016. [↵]
17. Nedley, p. 238. [↵]
18. Kent et al., “Effect of Sunlight Exposure on Cognitive Function Among Depressed and Non-Depressed Participants,” Environmental Health, 8(34), 2009. [↵]
19. Nedley, p. 239. [↵]
20. Ho, Ciao-Lin,  Wei-Fong Wu, and Yiing Mei Liou, “Dose–Response Relationship of Outdoor Exposure and Myopia Indicators,” Int J Environ Res Public Health, 16(14), p. 2595. [↵]
21. “How the Sun Can Benefit Some Skin Conditions,” Cleveland Clinic. [↵]
22. Ames, Hana,“Is the Sun Good for Eczema?” Medical News Today.  [↵]
23. “How the Sun Can Benefit Some Skin Conditions.” [↵]
24. White, Ellen, The Ministry of Healing (Pacific Press, Mountain View, CA, 1905),p. 127. [↵]
25. White, Ellen, Testimonies for the Church, vol. 2 (Pacific Press, Mountain View, CA, 1868), pp. 530, 527. [↵]
26. Ibid., pp. 264, 275. [↵]
27. White, Ellen, The Ministry of Healing, pp. 261-267. [↵]
28. Nedley, p. 246. [↵]
29. “Radiation: Sun Protection,” World Health Organization. [↵]
30. Nedley, p. 240. [↵]

Want to learn more about Adventists and healthy living?

More Answers

Struggling to think straight? Wondering why you can’t remember that important tidbit you heard earlier today? Feeling like your emotions are about to explode?

These are just some of the symptoms that can reveal your need for rest—that simple yet incredibly effective way to strengthen and repair your body, have a clear mind, and balance your emotions.

But simple as it may be, getting enough rest can be something we so easily set aside.

One in three Americans don’t sleep enough—much less rest in other ways.

Our phones are always pinging, crises are demanding our attention, and responsibilities keep piling higher.

The result of our hurried culture is stress. Stress, in turn, affects sleep. And because people aren’t getting quality sleep, their bodies can’t cope with the stress.¹ It becomes a vicious cycle.

You may relate to this cycle. Or you’re wondering about the importance of rest as an Adventist health principle. Either way, stay with us to look at:

• How a lack of rest is hurting you
• How rest will benefit you
• 3 types of rest you need

How a lack of rest is hurting you

Image by Mojca-Peter from Pixabay

Our bodies cry out when we don’t get enough rest. Those cries can show up as exhaustion, sickness, weight gain, a foggy mind, or a depressed mood.

Let’s look at them in more detail:

Exhaustion

It’s more than just being tired. It’s the feeling that you can’t go on any longer. You feel drained without an ounce of energy left to give.

Sickness

Though the body is amazing at adapting to stress and a lack of rest, it eventually begins to break, too.

Without enough rest, the body’s immune system doesn’t function well. This puts us at greater risk of catching colds and other sicknesses.²

We also set ourselves up for chronic diseases—type 2 diabetes, heart disease, and obesity.³

Weight gain

You know that food you reach for late at night? Your favorite sour cream and onion chips. Or that pint (or half-gallon?) of Rocky Road ice cream.

There’s a reason you choose those foods late at night.

When people don’t get enough sleep, they tend to have less “dietary restraint” and eat more calories than they need. As a result, they have a greater chance of becoming overweight or obese.⁴

Foggy mind

The frontal lobe is the part of our brain responsible for analysis, decision-making, and other high-level thought processes. But lack of adequate sleep decreases the activity in this area.⁵ This makes us less able to focus and remember things.⁶

When especially tired, the brain begins to experience “microsleeps”—moments of sleep that cause a lapse in attention.⁷ This is often what happens when drivers fall asleep at the wheel.

Depressive mood

Stress rewires the brain, decreasing frontal lobe activity and ramping up the emotional centers of the brain.⁸ It’s not surprising then that sleep deprivation and lack of rest affect mood! One study reported that people who struggled with insomnia tended to also have more depressive symptoms.⁹

By this point, you’re probably ready to make rest a priority in your life. Let’s talk about the benefits you’ll experience.

How rest will benefit you

When we live restful lives, our bodies thank us physically, mentally, and spiritually. We have less illness, a greater ability to cope with stress, and better weight management. We also have clearer minds to focus, make better decisions, learn, and manage moods.

And when our bodies and minds are thriving, our spiritual lives feel the benefit, too. For this reason, Seventh-day Adventists include rest as one of their eight principles of health. Rest allows us to experience the whole-person health God intends for us.

Physical benefits

Going to sleep at regular times triggers the body to produce a hormone called melatonin in response to lower levels of light. This hormone regulates the circadian rhythm.¹⁰

Melatonin also:¹¹

• Helps repair the body
• Slows aging
• Boosts the body’s ability to fight disease
• Prevents tumor growth
• Lowers cholesterol and blood pressure levels
• Lowers the risk of heart rhythm problems

Safety is also a major benefit of rest. A rested person will stay awake and pay better attention, preventing driving accidents or other mistakes.

And did we mention that you’ll just feel more energetic? That’s a plus, in and of itself!

Mental benefits

Proper rest is just as important for mental health as it is for physical health. During the sleep cycle, the body goes through five stages with each cycle lasting about 90 minutes. The last of these stages is REM (rapid-eye movement) sleep.¹² During REM, the brain processes and consolidates memories and makes connections in the brain.¹³

Thus, plenty of rest results in:

• Repaired neurons (nerve cells)
• Better memory
• Greater learning ability
• Better judgment¹⁴
• Increased focus¹⁵
• Better moods and emotional control¹⁶

Spiritual benefits

Photo by Alexandra Fuller on Unsplash

Humans are holistic beings whose physical, mental, and spiritual facets are connected. This means that the health of the body and mind affects our connection with God.

By taking time to rest, we’re able to quiet our minds for spiritual practices, such as prayer, study of the Bible, and meditation on Scripture.

Another aspect of spiritual health is self-control and choosing between right and wrong.

Adequate rest helps with that, too. Here’s how:

Sleep deprivation causes people to have greater emotional responses, decreasing self-control. But getting enough sleep increases discernment and the ability to manage ourselves.¹⁷

Now, it’s time to get practical. What kind of rest do we need? And how can we incorporate it into our already-crazy lives?

The three types of rest you need

Getting sufficient rest means being intentional about three different types (mentioned by Dr. Neil Nedley in his book, The Lost Art of Thinking):

1. Daily rest
2. Weekly rest
3. Relaxation

Daily rest

Daily rest is the one we think of first: sleep. Our bodies need to go through four to five cycles of the stages of sleep. For adults, this amounts to about 7–9 hours of sleep per night.

Follow these steps to get restful sleep and better sleep quality: 

1. Be consistent with your sleep schedule. Decide on your bedtime and count forward eight hours to determine your wake-up time. 
2. Catch the hours before midnight. These hours of rest will ensure that you get plenty of deep sleep. 
3. Avoid alcohol and caffeine. Alcohol may have a relaxing effect, but it actually disrupts sleep quality. Caffeine is a stimulant that could hinder you from sleeping well too, especially if consumed within six hours of bedtime.
4. Get daylight and exercise, but don’t exercise too close to bedtime or you may feel wound up.
5. Avoid eating less than three hours before bedtime. Your stomach won’t be able to rest during the night if it’s also trying to digest food! 
6. Turn off bright lights and blue light from screens, as they may affect melatonin production. 
7. Unwind with a bedtime routine. This can include deep breathing techniques, herbal tea, prayer, stretching, or a warm shower.
8. Make your bedroom dark, quiet, and cool. Bright lights and noise can disrupt sleep, while being too warm can prevent you from sleeping deeply.   
9.  

Weekly rest

Another type of rest our bodies need is a 24-hour period every week to come apart from the daily humdrum. It’s a time to focus on what’s most important in life.

Photo by Myles Tan on Unsplash

The body runs on a seven-day cycle, as shown by medical research. Certain conditions—like swelling after surgery and chances of organ transplants being rejected—are heightened on the 7th and 14th days.¹⁸

But where did this cycle come from?

It comes from Creation week. When God finished making the earth, He rested on the seventh day, known as the Sabbath (Genesis 2:2–3; Exodus 20:8–11). He gave this rest day for us to turn away from secular activity and draw closer to Him and others. It’s for our benefit (Mark 2:28).

Studies of Seventh-day Adventists, who believe in keeping the Sabbath, found that those who didn’t perform secular activities on that day experienced greater mental health.

And even the non-religious tout the value of having one day to disconnect from technology and the demands of society.¹⁹

Relaxation

Taking time to relax may seem counterproductive. But it’s not. Even when we take a break from work and the hustle, the brain is unconsciously working and solving problems.

An article in Scientific American describes it like this:

“Downtime replenishes the brain’s stores of attention and motivation, encourages productivity and creativity, and is essential to both achieve our highest levels of performance and simply form stable memories in everyday life.”

Here are some relaxation ideas:

• Unplugging from technology for a planned amount of time. 
• Take a short nap (10–20 minutes).
• Spend time outdoors (e.g. exercising, strolling in nature, picnicking, or hiking).
• Go out to lunch with a friend and have a quality conversation. 
• Take a restful vacation and time off (meaning don’t cram it too full of activities!).

The key is to find an activity that rejuvenates you.

Going to the source of true rest

If you’re finding yourself fatigued, burnt out, or struggling with other health challenges, rest may be the key to restoring you on every front—body, mind, and spirit.

So, take a look at the three different types of rest again. Which ones do you need to add into your life?

As you do so, your body will thank you. And you’ll be able to face each day with strength, clarity, and peace.

But above all, remember, God is the giver of true rest. Out of love, He gave us the Sabbath for weekly rest, but He also invites us each day:

“Come to Me, all who are weary and heavy-laden, and I will give you rest” (Matthew 11:28, NASB).

1. Nedley, Neil, The Lost Art of Thinking (Nedley Publishing, Ardmore, OK, 2011), p. 260. [↵]
2. Ibid., p. 261. [↵]
3. “Sleep and Chronic Disease,” Centers for Disease Control and Prevention, August 8, 2018. [↵]
4. Markwald et al., “Impact of Insufficient Sleep on Total Daily Energy Expenditure, Food Intake, and Weight Gain,” PNAS, vol. 110(14), 2013, pp. 5695–5700. [↵]
5. Nedley, Neil, The Lost Art of Thinking (Nedley Publishing, Ardmore, OK, 2011), p. 258–259. [↵]
6. P. Alhola and P. Polo-Kantola, “Sleep Deprivation: Impact on Cognitive Performance,” Neuropsychiatr Dis Treat., vol. 3(5), 2007, pp. 553–567. [↵]
7. Krause et al., “The Sleep-Deprived Human Brain,” Nat Rev Neurosci, vol. 18(7), 2017, pp. 404–407. [↵]\
8. “Protect Your Brain from Stress,” Harvard Health Publishing, health.harvard.edu, Feb. 15, 2021. [↵]
9. Hayley et al., “The Relationships Between Insomnia, Sleep Apnoea and Depression,” Aust N Z J Psychiatry, vol. 49(2), 2015, pp. 156–70. [↵]
10. Nedley, Neil, The Lost Art of Thinking (Nedley Publishing, Ardmore, OK, 2011), p. 262. [↵]
11. Ibid., p. 262. [↵]
12. “Natural Patterns of Sleep,” Harvard Medical School. [↵]
13. Nedley, Neil, The Lost Art of Thinking (Nedley Publishing, Ardmore, OK, 2011), p. 258 [↵]
14. Ibid., p. 258 [↵]
15. A. Krause et al., “The Sleep-Deprived Human Brain,” Nat Rev Neurosci, vol. 18(7), 2017, pp. 404–407. [↵]
16. Hayley et al., “The Relationships Between Insomnia, Sleep Apnoea and Depression,” Aust N Z J Psychiatry, vol. 49(2), 2015, pp. 156–70. [↵]
17. Gujar et al., “Sleep Deprivation Amplifies Reactivity of Brain Reward Networks,” The Journal of Neuroscience, vol. 31(12), 2011, pp. 4466–4474. [↵]
18. Nedley, Neil, The Lost Art of Thinking (Nedley Publishing, Ardmore, OK, 2011), p. 264. [↵]
19. Miller, Emily, “The Science of Sabbath,” Religion News Service, Sept. 25, 2019. [↵]

Related Articles

More Answers

Oats, avocados, lentils, tofu—probably not what you first think of in a standard American diet. But if you show up at the home of an Adventist, chances are you may be served one of these staples.

Out of a desire to care for the bodies God gave us, many Adventists eat a diet rich in fruit, vegetables, grains, legumes, and nuts. Some of us are vegetarian, others may be vegan, and others may follow a whole-food, plant-based diet.

And the benefits are huge! A typical Adventist diet is one of the reasons Loma Linda, California—an area with about 9,000 Adventists—is one of the world’s “blue zones,” a region where “people reach age 100 at 10 times greater rates than the rest of the United States.”¹

You might be wondering why we eat this way and what makes our diet so healthful. And do Adventists have to eat this way?

Here’s everything you need to know about the Adventist diet:

• What is the Adventist diet?
• Where does it come from?
• What are its benefits?
• How can you eat like an Adventist?

What is the Adventist diet?

Photo by Zlatko Đurić on Unsplash

The Adventist diet is a plant-heavy diet. Some Adventists are vegetarian, eating only small amounts of dairy products and eggs. About 8% eat no animal products whatsoever. Those who do eat meat—about half—stick to biblical principles for meat consumption (Leviticus 11), excluding pork and shellfish.

In addition, Adventists emphasize whole foods and try to avoid highly processed food and sweets. We also abstain from alcohol and tobacco.

When it comes to beverages, we generally opt for water, herbal teas, and natural fruit and vegetable juices rather than sugary drinks or addictive caffeinated beverages.

These decisions stem from the Adventist health message, which includes nutrition as one of its eight health principles.

Where does the Adventist diet come from?

The Adventist diet is the product of our belief that our bodies belong to God and we should honor Him in the way we care for them (1 Corinthians 6:19–20). Eating healthfully is one way we do that. In our food choices, we follow some basic dietary principles from the Bible. We also refer to the writings of Ellen White, a key leader in the Seventh-day Adventist Church, who wrote a lot about how to practically apply these practical principles.

We don’t, however, see a healthy diet as a means of salvation. Rather, it is an outflow of our relationship with God.

It allows us to live our best and healthiest lives so that we can serve Him more effectively. And it helps us create a culture of whole health where physical, mental, and spiritual needs matter.

This means that the Church doesn’t prescribe a specific diet plan for its members. Instead, applying the principles is a personal choice that we make based on conscience and circumstance.

Let’s look at these health principles in more detail.

Biblical principles that promote a healthy diet

When God first created humans, He gave them a diet of fruit, grains, and seeds (Genesis 1:29). Later, He provided them with vegetables from the ground (Genesis 3:18).

But when a worldwide flood wiped out the earth’s vegetation, God permitted Noah and his family to eat meat (Genesis 9:3–4).

Leviticus 11 and Deuteronomy 14 outline more specifics about what kind of meat God advised humans to eat. He divided animals into categories of clean and unclean.

Clean meat comes from…

• Grazing animals that have a split hoof and chew the cud (beef, lamb, venison)
• Fish with scales
• Certain birds (chicken, turkey, etc.)

Scavenger-type animals are the ones considered not clean. These would be animals that eat dead animals or waste (such as pigs or birds of prey) or animals that clean the bottom of the ocean (such as shellfish).

Though Adventists don’t follow the Old Testament ceremonial laws, we see the principle of clean and unclean animals as a health matter rather than a ritual. And it existed even before God gave it to the Israelites. It’s the reason why, many hundreds of years before, God told Noah to bring seven pairs of every clean animal and only two of each unclean animal into the ark (Genesis 7:1–3, 8–9).

He knew that unclean animals aren’t ideal for human health. If you’ve spent any time around pigs, you’ll know the truth of this. They aren’t the cleanest of animals—and they’ll eat anything!

Not surprisingly, researchers found bacteria that cause food poisoning in 90% of pork samples. They’ve also discovered tapeworms that can lead to neurological infections.²

God’s not about making arbitrary rules. He gave the dietary guidelines to protect us and help us have the best health possible.

Ellen White’s counsel

In the mid-1800s as the Adventist Church was growing, Ellen White—one of its leaders—was led by the Holy Spirit to write about healthy living. She discussed the impact of physical health on spiritual health and why it’s important to care for the whole person.

Her recommendations were far ahead of their time when most people didn’t know that eating fried pork and doughnuts would affect their health.³

Here are some nutrition snippets from her books:

Photo by Alexandra Andersson on Unsplash

Plant-based diet: “Grains, fruits, nuts, and vegetables constitute the diet chosen for us by our Creator. These foods, prepared in as simple and natural a manner as possible, are the most healthful and nourishing.”⁴

Temperance: “True temperance teaches us to dispense entirely with everything hurtful, and to use judiciously that which is healthful.”⁵

Pork: “God never designed the swine to be eaten under any circumstances.” God actually made swine to be “useful.”… “In a fruitful country, where there was much to decay upon the ground, which would poison the atmosphere, herds of swine were permitted to run free, and devoured the decaying substances, which was a means of preserving health.”⁶

Sickness in animals used for meat: “There are but a few animals that are free from disease.”⁷

Moderation in eating sugary foods: “Far too much sugar is ordinarily used in food…. The free use of milk and sugar taken together should be avoided.”⁸

Avoidance of stimulating (caffeinated) beverages: “Tea and coffee are stimulating. Their effects are similar to those of tobacco; but they affect in a less degree…. Why they suffer when they discontinue the use of these stimulants, is because they have been breaking down nature in her work of preserving the entire system in harmony and in health. They will be troubled with dizziness, headache, numbness, nervousness, and irritability.”⁹

What are the benefits of the Adventist diet?

Modern science has helped validate the Bible’s and Ellen White’s counsel on diet. It has shown how the Adventist diet:

• Increases lifespan
• Decreases the risk of chronic disease
• Helps with weight loss
• Improves the mind’s ability to function

Longevity

Photo by Gustavo Fring

Adventists have a life expectancy up to ten years longer than the average population. Their diet may be the reason, according to Dan Buettner, who labeled the Adventist hub of Loma Linda as one of the five longevity hotspots in the world.

Indeed, Adventist men who ate a vegetarian diet lived an average of 9.5 years longer than the general Californian population. And Adventist women, 6.1 years longer.

Less chronic disease

Our diet helps prevent chronic conditions, such as cancer, cardiovascular disease, obesity, type 2 diabetes, and high blood pressure.

The Adventist Health Study, conducted by researchers from Loma Linda University, is an ongoing study that has looked at lifestyle and health patterns in over 96,000 Adventists in North America. It revealed that:

• Adventists have less of certain cancers (such as colon cancer) than the general population. Vegetarians had an even lower risk than non-vegetarians.
• A vegan diet led to lower cholesterol levels, blood pressure, and incidence of diabetes.
• Adventists that ate nuts more than five times per week lowered their risk of coronary heart disease and heart attacks.

A healthy weight

The Adventist Health Study also showed connections between diet and weight. It found that vegan Adventists are about 30 pounds lighter than non-vegetarians of similar height.

Eating like an Adventist can help you achieve a healthy weight too, even without restricting portions or calories.¹⁰

A sharper mind

Whole plant foods are one of the keys to a sharper mind. More and more research is showing that eating this way can decrease the risk of cognitive decline.¹¹

The Brain Health Guide was developed by experts at the Centre for Aging and Brain Health Innovation to outline what diet helps “prevent cognitive decline in adults over 50.”

Their discovery?

A varied, plant-centered diet that included leafy greens, berries, nuts, legumes, and some fish, but minimal amounts of animal protein—not much different from how Adventists eat!

How can you eat like an Adventist?

You don’t have to be an Adventist to eat like one! And it doesn’t have to be hard—simply start by focusing your diet around plants and whole foods.

Pick a couple of these ideas to try:

• Look at the list of common foods that Adventists eat and see what you can incorporate into your diet. Maybe add some steamed broccoli to a meal. Or replace beef with beans in a taco.
• Decide to leave out all animal products for one meal a day.
• Choose one new plant-based recipe to try each week.
• Fill half your plate with fresh fruits and vegetables, one quarter with a protein source (plant-based if you choose), and one quarter with whole grains. Keep oil, fat, and sugar to a minimum.

A balanced vegetarian diet is adequate for meeting all nutrition requirements—protein, omega-3 fatty acids, zinc, iron, calcium, etc. But people who leave out all animal products need to make sure they’re getting enough vitamin D and B-12. Consult with your doctor or a registered dietitian.

Check out these resources to learn more about the Adventist diet and try it out for yourself:

• Lifestyle Matters
• Vibrant Life
• Pivio—The Complete Health Improvement Project
• CREATION Life
• Life and Health Network

Photo by Tristan Le

It’s more than just a diet. It’s about whole health.

A plant centered diet is an important factor in the physical, mental, and spiritual health of Adventists.

But following dietary guidelines doesn’t earn our salvation or make us more “holy” or “good” than any other human being. It only enhances the life that God wants for us (John 10:10; 3 John 2) promoting wellness.

We also recognize that diet is a personal choice and a matter of conscience. All of us must decide what is best for our well-being and our situation

1. Buettner, Dan , and Sam Skemp. “Blue Zones: Lessons From the World’S Longest Lived.” National Library of Medicine. American Journal of Lifestyle Medicine, March 21, 2016.[↵]
2. M. Greger, “Yersinia in Pork,” NutritionFacts.org, Nov 28, 2012 (volume 11); “Pork Tapeworms on the Brain,” NutritionFacts.org, Sept 4, 2011 (volume 5).[↵]
3. Robinson, Doris, The Story of Our Health Message (Southern Publishing Association, Nashville, TN, 1965), p. 20, 24.[↵]
4. White, Ellen G., The Ministry of Healing (Pacific Press, Mountain View, CA, 1905), p. 296. [↵]
5. White, Ellen G., Patriarchs and Prophets (Review and Herald, Washington, D.C., 1890), p. 562.[↵]
6. White, Ellen G., Spiritual Gifts, vol. 4a (Seventh-day Adventist Publishing Association, Battle Creek, MI, 1864), p. 124.[↵]
7. Ibid., p. 146[↵]
8. White, Ellen G., The Ministry of Healing, p. 302.[↵]
9. White, Ellen G., Counsels on Diet and Foods (Review and Herald, Washington, D.C., 1938), p. 425.[↵]
10. Barnard, et. al., “The Effects of a Low-Fat, Plant-Based Dietary Intervention,” American Journal of Medicine 118(9), Sept. 2005, pp. 991–997; Turner-McGrievy, et. al., “A Two-Year Randomized Weight Loss Trial,” Obesity (Silver Springs) 15(9), Sept. 2007, pp. 2276–81.[↵]
11. Sandoiu, Ana, “Plant-Based Diet May Prevent Cognitive Decline,” MedicalNewsToday, Nov. 18, 2019.[↵] 

Want to learn more about Adventists and healthy living?

More Answers

Who can we trust?

The desire to trust is hardwired in us from our earliest years. Ideally, our parents will have built a foundation of trust through their care for us.

But unfortunately, human beings break trust. It may not always be intentional, but when it comes to perfect reliability, we all fall short.

Unkept promises. Hurtful treatment. Betrayal. Jealousy. Power-grabs.

No wonder trusting God feels hard. What does it really mean to trust Him? How do we do it?

Trusting God is more than a mental exercise. It touches every aspect of our lives with the potential to heal us physically, mentally, and spiritually. For our own well-being, we need to be able to rely on something bigger than us. And that’s why Seventh-day Adventists underscore trust in divine power as one of our health principles.

Let’s look at this topic in depth:

• What it means to trust in God
• How trust in God improves health
• How to develop trust in God

What it means to trust in God

To trust is to “rely upon or place confidence in someone or something.” Trusting God means that we rely upon Him or place confidence in Him. It’s about a relationship.

This is because trust has to take place in the context of a relationship. We come to trust people in our lives as we spend time with them and see they’re reliable.

It’s similar with God.

The relational aspect of trusting Him is what makes such a difference in our well-being. People who experience the health benefits are people who have a relationship with God like they have with their loved ones. Brain scans show that their prayers produce the same kind of brain activity as though they were talking to a friend.¹

(Later, we’ll talk about how you can develop this kind of relationship with God, too.)

Bible verses about trusting God

The Bible invites us to trust in God and shows us what that looks like. Proverbs 3:5–6 might be the most well-known verse on this topic:

“Trust in the Lord with all your heart, and lean not on your own understanding; in all your ways acknowledge Him, and He shall direct your paths” (NKJV).

But what does “trust in the Lord” mean?

Photo by Liane Metzler on Unsplash

It means:

• Believing His love—the very essence of His character (Psalm 13:5; 1 John 4:8)
• Telling Him our hearts and allowing Him to be our safe place in difficult times (Psalm 62:8)
• Letting go of fear and worry (Psalm 56:11)
• Experiencing freedom from guilt, shame, and sin (1 John 3:19–21; Romans 8:1)
• Focusing on Him so we have His perfect peace (Isaiah 26:3)
• Choosing His ways in His Word instead of our own (Proverbs 3:5–6)
• Acting on what He has said (Numbers 20:12)

The result of this kind of trust is hope, joy, peace, and power (Romans 15:13). Not to mention all the health benefits we’ll look at next.

How trust in God improves health

The Bible says the peace that comes from trusting God gives “life to the body” (Proverbs 14:30, CSB). When we accept the hope and freedom Jesus gives us, it not only impacts us spiritually, but on an emotional and physical level as well. Let’s see how:

Better health habits

A report on how religion affects social stability looked at multiple studies that show religious people tend to use alcohol, cigarettes, and drugs less.² Often, people who trust in God want to care for their bodies to honor Him. Or, they join communities that encourage this behavior.

Adventists take it a step further. They promote an all-round healthy lifestyle that includes nutrition and exercise habits too.

Less sickness

We build trust in God as we encounter His unconditional love (Psalm 32:10). And turns out, this kind of healthy relationship and the associated positive emotions may keep you healthier too! As we trust in divine power, we have a sense of peace and security that boosts the body’s ability to fight disease.

“Unconditional love is the most powerful stimulant of the immune system. The truth is: love heals,” says Bernie Siegel, MD, who wrote a book called Love, Medicine, and Miracles to document his clinical observations of the effects of love.³

One scientific trial gives us more evidence for this connection between love and the immune system. Participants with a positive emotional style in life had greater resistance to cold and flu viruses that were dripped into their noses.⁴

Longer life

Photo by Esther Ann on Unsplash

People who trust in God tend to get involved in religious communities and activities. The side effect? A longer life!

Dan Buettner, an award-winning journalist and National Geographic fellow, researched the regions of the world where people live quality lives into their hundreds. In his bestselling book The Blue Zones, he wrote about the common factors he discovered. One of them was religious attendance. Research tells us that this can increase life expectancy by 4 to 14 years!⁵

Other studies have concluded the same thing: Attending religious services—and having good health habits and social relationships—lowers mortality rates.⁶

Better coping ability

When we fully trust God, we are filled with hope, which allows us to better handle the stressors that come our way. Attending church and being part of a community also helps people cope with challenges, and it may reduce high blood pressure and stress hormones.⁷

Prayer makes a difference, too.

Dr. Herbert Benson of Harvard Medical School has studied how prayer creates a “relaxation response” in the body. It lowers heart rate, breathing rate, and other body processes.⁸

Better mental health

Trusting God has a major impact on mental health. Being able to give emotional burdens to Him is a large part of it.

In one study, participants received one-hour prayer sessions once a week for six weeks. During the sessions, they prayed specific prayers—letting go of hurts, forgiving people, or dealing with past trauma. In the end, they reported less depression and anxiety and greater optimism.⁹

In another experiment, religious people who prayed about a problem in their lives for ten minutes performed better on a cognitive task afterward.¹⁰

But the benefits may depend on how a person views God.

The Oxford University Press published a study that gives insight into the connection between anxiety, attachment to God, and prayer. Through surveying the participants, the researchers uncovered something interesting:

Some people had a secure attachment to God, meaning that they trusted His care and believed He took a personal interest in them. But others had an anxious attachment to Him, in which they weren’t sure if He always cared about them.

So who experienced the beneficial effects of prayer on their anxiety?

Those who had a secure attachment to God. In other words, they had a biblical picture of His unconditional love.

This shows us that knowing God’s true character is key to building trust in Him.

How to develop trust in God

Photo by Xavier Mouton Photographie on Unsplash

Building trust with God is a lot like building trust in human relationships. We have to spend time with Him to know Him for who He truly is. Then, as we’re ready, we have to take steps forward in the relationship. Our trust grows as we see His faithfulness to us.

But first, remember:

Everyone is at a different point in their journey of trusting God.

Some of us grew up within secure Christian homes where we saw trustworthy examples and gained an accurate picture of God.

But others of us had volatile home lives or toxic church communities that left us suspicious of Him.

It’s even possible that you may not know much about God at all. And that’s totally okay!

Whatever the case, part of learning to trust God is letting go of preconceived ideas. And it’s okay to test what you already believe or have been told. That’ll allow you to start fresh with the following steps:

1. Get to know Him

Trust only goes so far when you don’t know the one you’re trusting. That’s why we need to get to know God for who He is—not what others say about Him or portray Him to be.

So, spend time reading about Him in the Bible. As you do, pay special attention to how God fulfills His promises and comes through for His people. You could even keep a journal of all the characteristics you find.

2. Talk with Him

God speaks to us through His Word. Prayer, on the other hand, allows us to speak to Him. Being able to pour our hearts out to Him helps us build trust in Him.

As we give Him our burdens and requests, we’ll begin to see how He answers those prayers and guides our lives. And even when we don’t see answers right away, we can have His perfect peace “which surpasses all understanding” (Philippians 4:7, NKJV).

3. Choose His way

Part of trusting God is trusting what He says and acting on it. After all, He tells us:

“For My thoughts are not your thoughts, nor are your ways My ways…. For as the heavens are higher than the earth, so are My ways higher than your ways, and My thoughts than your thoughts” (Isaiah 55:8–9, NKJV).

When faced with decisions, we may want to do what we think is best. But trusting God means that we choose the path that aligns with His Word.

Building this kind of trust is a process. As we see His faithfulness in small areas of our lives, we will come to trust His counsels for the larger areas.

4. Praise Him

Stopping to think about God’s faithfulness is a powerful way to grow our trust in Him. Our human nature is quick to forget all that He’s done for us; so gratitude and praise bring us back to the reality of His goodness.

Trusting a loving God is healing

Photo by Edwin Andrade on Unsplash

We often separate our spiritual lives from other aspects of our lives. But the Bible and even medical science show that trusting God ties right in with every part of us, including our mental and physical health.

The benefits are many: better overall health, longer life, less sickness, greater ability to cope with stress, and less anxiety and depression.

But here’s the pivot point:

What kind of God are you trusting? Do you have an accurate picture of the God of the Bible? Have you studied about Him for yourself?

It’s a question we all need to ask ourselves at some point.

When we get to know Him as the loving God He is, then we can truly trust Him.

And those associated health benefits are a wonderful bonus!

Ready to begin that journey? Check out our online Bible studies now.

1. Feder, Sandra, “Religious Faith Can Lead to Positive Mental Benefits,” Stanford News, Nov. 13, 2020.[↵]
2. Fagan, Patrick, “Why Religion Matters Even More: The Impact of Religious Practice on Social Stability,” The Heritage Foundation, Dec. 18, 2006. [↵]
3. Quoted by Finley, Ernestine, Secrets to WELLNESS (Pacific Press, Nampa, ID, 2019), p. 107.[↵]
4. Cohen et al., “Positive Emotional Style Predicts Resistance to Illness,” Psychosomatic Medicine, vol. 68(6), 2006. [↵]
5. Buettner, Dan, “Power 9: Reverse Engineering Longevity,” BlueZones.com.[↵]
6. Strawbridge et al., “Frequent Attendance at Religious Services and Mortality over 28 Years,” Am J Public Health, vol. 87(6), 1997; Johnson, Byron, “Objective Hope,” Center for Research on Religion and Urban Civil Society, 2002.[↵]
7. Trilling, David, “Religion May Reduce Stress and Increase Longevity,” BlueZones.com, July 2017. [↵]
8. Groopman, Jerome, “God on the Brain,” The New Yorker, Sept. 17, 2001.[↵]
9. Boelens et al., “A Randomized Trial of the Effect of Prayer on Depression and Anxiety,” International Journal of Psychiatry in Medicine, vol. 39(4), 2009, pp. 377–392.[↵]
10. Adams et al., “The Effects of Prayer on Attention Resource Availability and Attention Bias,” Religion, Brain & Behavior, vol. 7(2), 2017, pp. 117–133.[↵]

Related Articles

More Answers

“When you can’t breathe, nothing else matters,” the American Lung Association tells us.

And while that’s true, the kind of air you’re breathing will determine the health benefits you experience.

Breathing fresh air—clean air that is free from both indoor and outdoor pollution—is an essential part of caring for our bodies, which God has given us. It gives our bodies the oxygen they need to stay physically healthy. It invigorates our minds. And in turn, the physical and mental benefits help us to be spiritually healthy and better connected to God.

On the other hand, when we’re breathing polluted or smoggy air, we’re at a greater risk of headaches, tiredness, a sluggish mind, coughing, bronchitis, sinusitis, and even cancer.¹

Here, we’ll dive into the reasons why fresh air is so essential for overall health, and we’ll look at some ways to make sure we’re getting all the fresh air we need. We’ll cover:

• Physical benefits of fresh air
• Mental benefits of fresh air
• Spiritual benefits of fresh air
• How much fresh air do we need?
• How can we get fresher air?

Physical benefits of fresh air

Photo by Lona on Unsplash

Oxygen is absolutely necessary for our bodies to make energy and keep us alive. Clean air is the best source of this oxygen while providing many other benefits for physical health.

Deep breaths of fresh air increase the concentration of oxygen our lungs take in. It may be one of the reasons fresh air has been shown to improve body temperature, heart rate, and breathing efficiency.²

Fresh air also contains negative ions that energize the air—and us—by increasing the amount of oxygen we take in.

What exactly are these negative ions?

We’re so used to hearing the word “negative” and thinking “bad.” But here we’re talking about molecular polarity. Negative ions result when the air molecules “have gained or lost an electrical charge.” This usually happens when moving air, moving water, or sunlight breaks the molecules apart.³ These negative ions bind together with unhealthy particles, helping to remove them from the air. Think of them like nature’s air purifiers.⁴

Not surprisingly then, fresh air may have as much as ten times more of these negative ions than stale air!⁵

And researchers believe that fresh air is also one of the reasons that the Japanese practice of “forest bathing”—spending time in forests—impacts physical health in so many positive ways.⁶

Forests have a higher concentration of oxygen due to the way trees convert carbon dioxide into oxygen. And that higher concentration of oxygen can mean the following for us:

• Increased energy levels⁷
• A stronger immune system⁸
• Lowered stress levels⁹
• Better function of antioxidants (substances that help protect the cells from damage)¹⁰
• Less inflammatory markers related to coronary artery disease and chronic heart failure¹¹

Mental benefits of fresh air

Because of the connection between the mind and the body, the physical benefits of fresh air translate to mental health, too. Though the brain only makes up 2% of the body, it uses 20% of the body’s oxygen supply. Fresh air is vital for the brain.

Have you ever found yourself stuck in a rut when learning something or trying to solve a problem?

In exasperation, you shut your laptop screen and went for a short walk. And when you returned, your mind felt clear and refreshed.

You were experiencing the mental health benefits of fresh air.

The increased oxygen and negative ions combine to help:

• Relax the mind¹²
• Improve focus and learning ability¹³
• Improve mood (by increasing levels of serotonin, the brain’s happiness hormone)¹⁴
• Decrease stress, anxiety, depression, and anger¹⁵

Spiritual benefits of fresh air

Photo by Gift Habeshaw on Unsplash

Adventists believe that we are holistic beings whose physical, mental, and spiritual health are interconnected. Experiencing the benefits of fresh air means that we will have clear minds for connecting with God.

The Bible calls our bodies temples of the Holy Spirit (1 Corinthians 3:16–17) because the body houses the mind, through which we talk with God and perceive the wisdom He’s seeking to give us. This means that what we choose to think about can have eternal consequences:

“For to set the mind on the flesh is death, but to set the mind on the Spirit is life and peace” (Romans 8:6, ESV).

And fresh air? When we experience its benefit on the mind, we also experience its spiritual benefits:

• We’re able to understand God’s Word better
• We have a clearer mind for prayer
• We can focus on God and His Spirit
• We make better decisions

How much fresh air do we need?

When it comes to the amount of fresh air you need, the more, the better! Recent research suggests at least 30–40 minutes per day.

But unfortunately, most Americans spend over 90% of their time indoors, where fresh air tends to be lacking and the air may be polluted by cigarette smoke, paint, chemicals in furniture, household chemicals, and more.

In 2019, researchers surveyed a group of people about the time they spent in nature and their resulting sense of health and wellness.

They found that those who spent between 200 and 300 minutes per week (30 and 40 minutes per day) outdoors had the greatest sense of health and wellbeing.¹⁶ Though there were other factors involved (such as spending time in green spaces), fresh air no doubt played a part.

The good news is that fresh air may continue to make a difference in your health even when you can’t be in it all the time! According to one study, the physical benefits of going on a forest bathing vacation lasted for at least seven days afterward.¹⁷

How can we enjoy more fresh air?

Follow these simple tips:

• Spend time outdoors in an environment full of negative ions
• Open your windows
• Get some house plants
• Use air purifiers and filters

Participate in outdoor activities

Photo by Juliane Liebermann on Unsplash

Indoor air can have up to 100 times more pollutants than outdoor air! Doesn’t that make you want to get some clean outdoor air?

Look for places out in nature where the concentration of negative ions is likely to be higher. Places such as waterfalls, creeks, rivers, forests, and the ocean.

Some ideas for spending time outdoors are:

• Walks in the sunshine
• Outdoor exercise
• Working in your yard or garden
• A picnic at a park
• Reading a book outside

But there are ways to improve indoor air quality, too.

Open your windows

Let some of that fresh outdoor air into your home! If the weather is warm and you don’t live in a polluted city, open those windows wide. For better ventilation, run a fan and open the windows on opposite sides of your house to allow a crosswind.

On cold days, even cracking the window for a few minutes can help rejuvenate the indoor air.

Get some house plants

Plants take in carbon dioxide and release oxygen into the air, making them great for improving air quality. They also absorb toxic pollutants that come from carpets, furniture, cleaning products, and paint.¹⁸ In fact, one plant alone can remove up to 90% of pollutants in a room.¹⁹

Use air purifiers and filters

Air purifiers can help improve indoor air quality by removing unhealthful particles. Also, place air filters in your vents and keep them clean to ensure that the air circulating through your home is clean.

Breathe deep of fresh air and God’s Spirit

God cares about every aspect of our health—including the air we breathe. He designed fresh air to invigorate us physically, mentally, and spiritually. This is why Adventists are intentional about getting out in nature to enjoy the benefits of fresh air.

The Bible uses air as a metaphor for the Holy Spirit. Just like we need fresh air moment by moment, we need the Holy Spirit to help us navigate our daily lives.

So let’s make sure we’re getting deep breaths of both kinds of air—the fresh outdoor air and the air of God’s Spirit. Both are good for you, refreshing your mind, body, and spirit.

For more about how the Bible and health go hand in hand,

Related Articles

1. Nedley, Neil, Lost Art of Thinking (Nedley Publishing, Ardmore, OK, 2011), p. 252; “Indoor Air Quality,” OSHA.gov. [↵]
2. English, Jim, “The Positive Health Benefits of Negative Ions,” Nutrition Review, nutritionreview.org, April 22, 2013. [↵]
3. Mann, Denise, “Negative Ions Create Positive Vibes,” WebMD.com, May 6, 2002. [↵]
4. English, “The Positive Health Benefits of Negative Ions.” [↵]
5. Nedley, p. 250. [↵]
6. Evans, Karin, “Why Forest Bathing Is Good for Your Health,” Greater Good, greatergood.berkeley.edu, August 20, 2018. [↵]
7. Nedley, p. 250. [↵]
8. Ibid. [↵]
9. Li, Qing, “Effect of Forest Bathing Trips on Human Immune Function,” Environmental Health and Preventative Medicine, 15(1), 2010, pp. 9–17. [↵]
10. Mao, et al., “The Salutary Influence of Forest Bathing on Elderly Patients with Chronic Heart Failure,” International Journal of Environmental Research and Public Health 14, 4: 368, 2017. [↵]
11. Ibid. [↵]
12. Nedley, p. 250. [↵]
13. Ibid. [↵]
14. Mann, Denise, “Negative Ions Create Positive Vibes.” [↵]
15. Evans, Karin, “Why Forest Bathing Is Good for Your Health.” [↵]
16. White, et al., “Spending At Least 120 Minutes a Week in Nature Is Associated with Good Health and Wellbeing,” Scientific Reports 9, 7730, 2019. [↵]
17. Li, “Effect of Forest Bathing Trips on Human Immune Function.” [↵]
18. “Using the Right Plants Can Reduce Indoor Pollution and Save Energy,” Science Daily, April 19, 2018. [↵]
19. Nedley, p. 251. [↵]

More Answers

We all know that water is a substance we can’t live without.

It quenches our thirst and keeps us hydrated on the inside. And it’s necessary for hygiene and cleansing on the outside too.

But did you know that the cleansing properties of water are also talked about in the Bible? And because water is such a fundamental need in our lives, Jesus often uses it as a metaphor for how He sustains us and helps us thrive.

Recognizing the importance of water to our physical, mental, and spiritual well-being, Seventh-day Adventists consider water an indispensable aspect of our health message.

Let’s explore this further by looking at:

• Why we need water and how it benefits us
• How much water we need
• Water in the Adventist health message
• What the Bible says about water

Even though we already know of water’s crucial role in our health, let’s cover some of the reasons.

Why we need water and how it benefits us

Photo by Bluewater Sweden on Unsplash

About 60% of the human body is made of water, making hydration an important part of ensuring we have healthy bodies.¹

Without water, many vital body functions would stall. Functions such as:²

• Nutrition: Water itself is a vital nutrient to the life of each body cell and acts as a building material. It also acts as a transporting medium for carbohydrates and proteins in the bloodstream.
• Thermoregulation: Water regulates our internal body temperature through sweating and respiration.
• Waste removal: Water helps in flushing out wastes from the body, especially through urination.
• Cushioning of delicate tissue: Water acts as a shock absorber to prevent trauma to the brain, spinal cord, and fetus. It also helps lubricate joints.

Just a few other benefits of staying hydrated include:³

• Quenching thirst
• Lubricating our joints and keeping them healthy
• Preventing kidney stones
• Promoting mental clarity
• Maintaining healthy blood pressure
• Helping us maintain a healthy body weight
• Boosting our mood

Jacqueline Chan, MD, one of the co-researchers of the Adventist Health Study at Loma Linda School of Medicine, reports that just drinking enough water can greatly reduce our risk of heart disease, stroke, and many other health complications.⁴

With all these scientifically proven benefits of water, you may wonder how much you need to stay healthy.

How much water does your body need?

The ideal daily water intake is about 15.5 cups for men and 11.5 cups of water for women.⁵ But before you think that’s way more than you could ever drink, please note that some of this water comes in the form of fluids in food like fruits and vegetables. After considering how much water we get from food, healthy adults need about 8 glasses of water.

This number will depend on factors such as activity level, amount of sweating, climate, etc.

A good habit that can help you drink more water is to have a 16 or 32-oz. water bottle that you refill throughout the day. Aim to drink 4 of the 16-oz. water bottles or 2 of the 32-oz. bottles. This is an easy way to keep track of how much water you are drinking and help you meet your daily water needs.

How do you know if you aren’t meeting your daily water intake?

Well, you might experience thirst, headaches, concentrated urine, constipation, or fatigue.⁶

However, by drinking water and staying hydrated, you can stave off these discomforts and help your body smoothly carry out the things it’s supposed to do.

And beyond maintaining optimal body functions, water treatments (also called hydrotherapy) are used to treat illnesses.

People all over the world turn to contrast baths/showers, saunas, steam rooms, water exercise, mineral baths, and ice treatments to alleviate pain, assist in healing, fight sickness, or even to ease anxiety or other mental health struggles.

And various scientific studies support hydrotherapy’s continued value in both treatment and prevention of illness and various lifestyle-related health conditions.⁷

It’s because of all these benefits that Adventists have water as one of their eight health essentials.

What do Seventh-day Adventists teach about water?

Photo by Andrea Piacquadio:

Along with a healthful diet, rest, exercise, fresh air, and other principles of healthy living, the Adventist Church emphasizes the importance of water in all its uses.

This is because Adventists advocate for whole-person care.

Whole-person health emphasizes that spiritual, physical, mental, and emotional health are all important and can impact one another.

Since health experts agree on the importance of drinking water, it’s only right for it to be included in a holistic picture of wellness.

But beyond physical health, the Adventist Church is clear that water is an important part of our spiritual health as well.

The Adventist General Conference Sabbath School Department even had a seven-day Bible study lesson on water in 2010 that highlights the physical benefits of water and its spiritual importance. It talks about Jesus as the water of life. And whenever we make sure that we are hydrating ourselves with pure, clean water, we are being good stewards of the bodies God gave us.

Water is definitely an important part of the modern Seventh-day Adventist Church. Now, let’s take a look at how Adventist Church members have embraced water’s important role since the mid-1800s.

How did water first become part of the Adventist health message?

Ellen White, one of the prominent founders of the Adventist Church and an advocate for health reform, wrote extensively about how to be good stewards of our bodies and minds. In her counsels on diet, health, and lifestyle, she frequently mentions the importance of water. She highlights it as a way to keep us well and to acknowledge God’s care for His creation.

In The Ministry of Healing, one of her more popular books about health and wellness, she wrote:

“In health and in sickness, pure water is one of heaven’s choicest blessings. Its proper use promotes health. It is the beverage which God provided to quench the thirst of animals and man. Drunk freely, it helps to supply the necessities of the system and assists nature to resist disease.”⁸

And she was right.

Today, we know that when the body is hydrated, our organs work better, our blood flows better, and our minds can think more clearly.⁹

For Ellen White, water was not only important for hydration but also for hygiene and even therapy and treatment of illness.

Hygiene

Photo by CDC on Unsplash

The first defense against the spread of illness lies in good hygiene practices. While this idea is widely accepted today, it was considered groundbreaking or even outright controversial in Ellen White’s day (mid-to-late 1800s).

Indoor plumbing was largely inaccessible to the general population, and regular bathing or the full washing of clothes was not standard routine.

Because of this, she made it clear in her writings that the use of water for cleanliness is absolutely essential:

“Upon rising in the morning, most people would benefit by taking a sponge or hand bath. This will remove all impurities from the skin, and keep it moist and supple, thereby aiding the circulation. Persons in health should on no account neglect frequent bathing. Whether a person is sick or well, respiration is rendered more free and full by bathing. The mind and body are alike invigorated…. The bath is a soother of the nerves.”¹⁰

Now who would disagree that a warm bath can calm frazzled nerves and help us unwind after a hectic day? But back then, things were different. In fact, it wasn’t until the late 1800s that doctors even regularly washed their hands in between patients!¹¹

Hydrotherapy

When water is used in the prevention of illness and treatment of disease, it’s referred to as hydrotherapy. And Ellen White often promoted its use at different Adventist sanitariums (health centers).

One common hydrotherapy treatment was contrast baths. Whenever a patient was ill or had a fever, they would undergo hot and cold water treatments to stimulate white blood cell production and help the body fight infection. During these treatments, a patient would switch between hot and cold water baths.

Nowadays, the way that we fight infections has changed, and though hydrotherapy still exists, we also have access to medications and antibiotics that weren’t available in the mid-19th century.

But hydrotherapy remains an essential form of treatment for many conditions of the body and can even work together with modern medical care.¹² Hydration, hygiene, and hot/cold water treatments can still be helpful today.

Now, let’s look at what the Bible says about water, and various spiritual applications we can draw from these lessons.

What does the Bible say about water?

Water is talked about 722 times¹³ throughout the Bible, and in several different ways. But let’s focus on a few specific ones:

• Hygiene
• Baptism
• Purification/cleansing
• Quenching thirst/salvation

Hygiene and bathing

Photo by Lubomirkin on Unsplash

The first references to bathing are casual references in Genesis. People would wash their feet before entering a dwelling area after traveling or working outside. Offering the water for this footbath was also considered an act of hospitality when welcoming travelers inside (Genesis 19:2; 24:32; 43:24).

We find more specific references to bathing, washing, and keeping things clean when the children of Israel had been set free from slavery and were re-learning how to govern themselves in practical, healthy ways.

Among many sets of instructions for avoiding disease and maintaining health, God included the importance of washing their clothes,¹⁴ as well as washing themselves with water if they become ceremonially unclean.¹⁵

Throughout the rest of the Bible, there are several casual references to bathing. Plus, a few times, its importance is implied because of what it symbolizes.

For example, when Namaan was following the prophet Elisha’s instructions to be cleansed of his leprosy by God’s power, he had to bathe in a river (2 Kings 5:14).

Jesus even brings up bathing while discussing how it’s just as important to be inwardly clean as it is to be outwardly clean (John 13:10).

Baptism

Another way water is discussed in the Bible is in regard to baptism.

Baptism by being immersed in water is a symbolic act of dying to your human self and being resurrected into a new, righteous self by the cleansing power of Jesus.

Jesus Himself displayed this public act of dedication in the Bible by being baptized in the Jordan river by John the Baptist (John 1:29–34).

Baptism by immersion remains a celebration of commitment in Christian churches today, including the Seventh-day Adventist Church.

And the water’s symbolism of cleansing and purity is at the heart of it all. It demonstrates the restorative power of God, serving as a public declaration that the person is claiming Jesus Christ as their Savior.

Cleansing and purification

Similar to the metaphor used in baptism, the Bible also talks about water in relation to events that cleanse or purge sin and disease.

One example is the story about Noah and the ark.

During Noah’s lifetime, the world was so sinful that all people, except for Noah and his family, had rejected God. In order to preserve goodness in the world, and to keep human beings from destroying one another, God sent a flood—a lot of water—to cleanse the earth of the evil that had become rampant (Genesis 6–9).

We can also look at the rituals of the Israelites when they worshiped at the sanctuary in the desert, or later in the temple at Jerusalem. Before doing any rituals or making any sacrifices that symbolized the power and restorative love of God, the priests were instructed to wash their hands and feet first.

Not only did this make sure they were physically clean as they performed their temple tasks, but it also represented spiritual purification.

Another example has to do with cleansing of disease.

In the story of Naaman mentioned earlier, the prophet Elisha told Naaman to wash himself in the river. But he was given specific instructions on how to do that. He had to dunk himself in the Jordan seven times, and after the seventh dip, God healed him from leprosy (2 Kings 5:1–19)—a disease considered untreatable and highly “unclean.”

The literal use of water provided meaning to the spiritual cleansing Naaman experienced.

Thirst and salvation

The Bible talks about water as necessary for satisfying both physical and spiritual thirst.

Some examples of the spiritual thirst include:

• “Therefore with joy you will draw water from the wells of salvation” (Isaiah 12:3, NKJV).
• “I will give of the fountain of the water of life freely to him who thirsts” (Revelation 21:6, NKJV).
• “They have forsaken Me, the fountain of living waters” (Jeremiah 2:13, NKJV).
• “And let him who thirsts come. And whoever desires, let him take the water of life freely” (Revelation 22:17, NKJV).

Jesus also describes Himself as living water that satisfies our deepest needs. One notable moment is when Jesus encountered a woman at a well (John 4).

A Samaritan woman had gone to the well to fetch water in the heat of the day. She was an outcast on several levels—as a Samaritan, she was despised by Jews, and as a woman who’d had five husbands, she was an outcast in her own society.

In fact, the reason she had gone to the well at midday when no one else goes out was so she wouldn’t have to encounter anyone else. But Jesus was there.

After a brief exchange, He offered her water that would permanently quench the thirsting of her soul:

“Whoever drinks of this water will thirst again, but whoever drinks of the water that I shall give him will never thirst. But the water that I shall give him will become in him a fountain of water springing up into everlasting life” (John 4:13–14, NKJV).

And just chapters later, Jesus said,

“If anyone thirsts, let him come to Me and drink. He who believes in Me, as the Scripture has said, out of his heart will flow rivers of living water” (John 7:37–38, NKJV).

The Bible’s use of water as a metaphor helps us understand how we need Christ to live abundantly, just as we need water. David’s Psalms are a good place to start:

“As the deer pants for the water brooks, so my soul pants for you, O God” (Psalms 42:1, NKJV).

There is nothing like the feeling of drinking a cold glass of water when you’re thirsty! Our souls feel that same kind of relief, joy, and fullness when we rely on God.

Water is a vital necessity that we can’t do without, and it’s a resource that God has abundantly supplied—about 71% of earth’s surface is covered by water!¹⁶

This fact shows that just like God created us with a thirst for water, He also abundantly supplies that need.

Similarly, He created us with a need to experience His love and to love Him, and He has amply provided for that need through Jesus Christ.

Water is God’s gift to us

Photo by Mariah Hewines on Unsplash

There is no doubt that drinking water and using it for hygiene is absolutely essential to living healthfully.

The first and easiest way to acknowledge the importance of water is to simply drink more!

When we care for our bodies and minds, we are keeping ourselves spiritually healthy as well. Our body is “the temple of the Holy Spirit,” (1 Corinthians 6:19-20, CSB) and part of caring for our bodies is staying clean and hydrated.

As we drink water for physical health, it can remind us that God will sustain us. Just as we depend on water to survive, our souls depend on God for peace, abundance, and salvation.

A substance as simple, common, and natural as water can have endless positive effects in our lives. When we choose to look at ourselves holistically—including our physical, spiritual, mental, and emotional health—we can live lives that honor God.

Want to improve your health and learn more about the Adventist health message?

1. “The Water in You: Water and the Human Body,” Water Science School, USGS. [↵]
2. Ibid. [↵]
3. “Water and Healthier Drinks,” CDC. [↵]
4. Williams, DeWitt, “More Water Equals Proportionally Better Health, Say Church Health Leaders,” Adventist News. [↵]
5. “Water: How Much Should You Drink Every Day?” Mayo Clinic. [↵]
6. “Dehydration,” Cleveland Clinic. [↵]
7. “Frequent Sauna Bathing Reduces Risk of Stroke,” University of Finland; “Hydrotherapy,” Textbook of Natural Medicine (Fifth Edition), 2020;  “A Study of Hydrotherapy and Its Health Benefits,” International Journal of Research, vol. 1(8), 2014. [↵]
8. White, Ellen G., Ministry of Healing (Pacific Press Publishing Association, 1905), p. 237. [↵]
9. “How Much Water Should You Drink?” Harvard Health Publishing. [↵]
10. White, Christian Temperance and Bible Hygiene (Good Health Publishing Company, 1890), p. 106. [↵]
11. Little, Becky, “It Took Surprisingly Long for Doctors to Figure Out the Benefits of Hand Washing,” History; “‘Wash Your Hands’ Was Once Controversial Medical Advice,” National Geographic. [↵]
12. “Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body,” North American Journal of Medical Sciences. [↵]
13. https://www.christianpost.com/news/one-important-word-that-appears-in-the-bible-722-times.html [↵]
14. Exodus 19:10–11; Leviticus 14:8; 15:5, 13. [↵]
15. Leviticus 15:11, 16; 16:4; Numbers 19:19; Deuteronomy 23:11. [↵]
16. “How Much Water Is There on Earth?” USGS. [↵]

More Answers