'Sustain Me' – An acronym for lasting wellness

A few weeks ago, I came across a podcast in which Barbara O’Neill, a passionate advocate for natural healing and preventative health, was being interviewed. One concept that stuck with me was her simple yet powerful acronym: Sustain Me. Each letter stands for a foundational pillar of health that’s practical, timeless, and deeply intuitive.

I’ve always integrated these principles into my own life, and while I’m far from perfect, I’m thankful that I already know about (and preach) exactly these. Today, I want to share what Sustain Me means to me, and how it’s helped me enjoy vitality and a peaceful state of mind.

S – Sunlight

For most of our adult life, we’ve been taught to treat the sun like an enemy. SPF 50, sunglasses, and long sleeves—always. But in an effort to avoid sunburn, we’re depriving ourselves of one of the most essential natural healers: sunlight.

I aim to get 15–30 minutes of gentle morning sun daily which aids immunity, better sleep (in-tune with the circadian rhythm), improved mood, and even clearer skin. It’s become a small, sacred ritual: me and a cuppa rooibos tea on the balcony welcoming the day.

U – Use of water

Cold water is something I just don’t like—never did. I hydrate deliberately by drinking herbal teas and warm lemon water, sometimes with a dash cayenne pepper and turmeric.

But “use of water” goes beyond drinking. Barbara talks about the benefits of hydrotherapy—cold showers after a warm bath, which I admit to never doing. However, I do soak my feet when I feel run down, and I enjoy the healing power of simply soaking in a tub when my mind needs time out.

S – Sleep

This one was (and still is) the easiest for me. When my head hits that pillow, I fall into a deep, uninterrupted sleep and easily remember my dreams the next morning; proof of REM sleep for 7-9 hours, depending on what time I got to bed and what time I had my alarm set for.

Sleep is critical for health because our bodies repair while we sleep and the “trash” is literally cleared from the brain during shut-eye. I don’t take quality sleep lightly, because without it, brain fog and grumpiness take over.

T – Trust in divine power

This refers to to faith, spirituality and a firm belief in the Almighty’s power to heal the creation that He designed and the body’s remarkable intelligence to self-correct if given the right conditions and the nutrients needed to repair and thrive.

When I align with nature’s laws and live in harmony with divine principles, I literally feel my body’s God-given healing mechanisms activated. Every heartbeat, every cell renewal, every breath is a testament to the Creator’s wisdom. Trusting in this divine power means having faith in the miracles within.

A – Abstain (from harmful substances)

This is a vital step in protecting the body’s natural balance and healing power. I actually describe it as a two-way street: While doing all the right things to promote good health, one must also abstain from all the wrong things that are health-harming.

Drugs, alcohol, excessive sugar and caffeine, processed foods, exposure to plastics, and chemical-laden products overload and disrupt our systems and organs meant to cleanse and restore us. Even everyday exposures—like plastic containers or synthetic cleaning agents—can interfere with hormones and weaken immunity. By avoiding these harmful substances, we reduce the toxic burden on the body and allow it to function as it was divinely designed.

I – Inhale

Breathing fresh air, especially while walking, stretching, and caught up in stressful situations, is something I actively practice. I also make a point of breathing through my nose to avoid mouth breathing. This is important because mouth breathing signals panic to the brain and depletes nitric oxide; a compound that’s vital for oxygenation and cardiovascular health.

It’s also worth noting that when mouth breathing becomes a habit, it has a snowball effect causing poor oral health, sleep disruptions, facial and jawbone development issues, and even poor posture.

N – Nutrition

I’ve never counted calories. Instead I count nutrients and colours on my plate. Since I do keto with intermittent fasting, I ensure that my two daily meals are packed with goodness from smoothies loaded with greens, roots and berries to yoghurt for gut health and coconut water for hydration. An egg fried with butter, garlic, avocado and tomato supply protein, good fats, and more fibre.

The afternoon is incomplete without a soothing green tea and by 8 PM, I’ve already enjoyed a delicious and nutritious dinner, masala tea made with anti-inflammatory ginger, cinnamon, and fragrant cardamom.

Before bedtime, I drink two cups of warm water with supplements: vitamin C, Omega 3, DIM, vitamin E, cod liver oil, glutathione, vitamin D3 + K2, magnesium, and ashwagandha.

M – Moderation

This is about the art of balance in all things. True wellness isn’t found in extremes but in the steady rhythm of thoughtful choices. Overindulgence can harm the body, just as excessive restriction can strain the mind and bodily systems.

Whether it’s food, work, exercise, or even rest, moderation invites us to listen to our needs without going to excess. For example, a cup or two of coffee can perk you up along with some other benefits, but too much caffeine will overstimulate and give you jitters. 30 minutes of exercise daily will keep you fit and improve blood circulation, but too much exercise can stress your adrenals. 7-9 hours of sleep ensures your body can relax and repair, but consistently having over 9 hours of sleep is linked to heart disease, cognitive issues, deceased immunity, and weight gain.

E – Exercise

Movement has so many benefits: It energises the body, gets blood flowing, strengthens the heart, muscles and bones, and clears the mind, boosts endorphins, supports detoxification, and enhances overall vitality.

That said, it doesn’t have to be intense. I stretch and do aerobics to get my heart rate up before bedtime, I bellydance to every song on the radio (English tunes included), and do more walking on the weekends when I’m not chained to my laptop. I find running way too stressful and, in my opinion, gyms are a giant petri dish.

What matters, though, is that I move daily with purpose and joy—feeling good rather than broken and in pain— and invite lasting health from the inside out.

Sustain Me isn’t just a trendy programme or a checklist to master. It’s a lifestyle; a return to the basics, a slowing down, a remembering of what truly nourishes us.

If you're feeling burnt out, lost in the noise, or simply tired of chasing health in a million different directions, try coming back to these 9 basics…

They might just sustain you, too.

Umayya xx