6 Pillars Of Health
No matter our age or state of health, there are six key factors that play a critical role in our health. Often simple and overlooked, these fundamentals build upon one another as the foundation to keep us healthy and help us recover from disease. If you find yourself wondering how to better manage or maintain your health, consider the following elements:
Sleep - The miracle of sleep seems limitless when it comes to our health- no downside and loads of benefits!
Improved immune system
Weight management
Decreased anxiety and depression
Increased productivity
Decreased risk of dementia
Sleep often feels elusive; however, cognitive therapy for insomnia has proven to be 80% effective in getting you the sleep you deserve. Good sleep is really a panacea!
2. Diet - We live in a world full of diet fads, new trends, and overall bad eating habits. It can be confusing to navigate what is right for you when it comes to your food intake, but food is power! Focusing on the nutritional benefits of the foods you consume is the key to optimized eating. A diet full of vegetables (4-5 servings) and fiber (20-40 g/day) decreases the risk of cancer and occurrence of heart and vascular disease, while following the Mediterranean diet can help you lose weight and control diabetes.
3. Gut Health - Fiber is like exercise for your gut. Increased fiber intake reduces the risk of diverticulitis and diverticulosis. Fiber also helps us feel fuller and control our portions.
Consuming 30 g of fiber/ day decreases the following risks:
cardiovascular disease by 22%
colon cancer in average-risk patients 45%
colon cancer for high-risk patients 65%
Probiotics are the second supporting component for a healthy gut. Probiotics serve as nutrients for the gut and improve both our immune system and mental health. By consuming 100 billion Colony Forming Units (CFUs) daily, you can decrease bloating, nausea, and improve food tolerance. A “CFU” simply refers to the number of live and active microorganisms found in each serving of the probiotic you take.
4. Exercise - The bar of success relating to exercise and results is thankfully set low. Only 45 minutes of high-intensity exercise a week (or 150 minutes of moderate-intensity exercise and two 30-minute strength sessions) reduces fracture risk, improves heart health, lowers cancer risk, improves sleep, and enhances brain function. A combination approach to exercise is proven to promote a better sense of overall well-being.
5. Stress Management - Stress is one of our worst enemies. When we are stressed, our brains work poorly, our bodies wear out quicker, and stress has been proven to worsen all diseases. To manage stress, we should approach each day with mindfulness and meditation.
Mindfulness activates our frontal lobes and enables better decision-making. It allows us to slow down and process information rather than immediately enter a fight-or-flight response.
Meditation activates our cerebrum, supporting communication between the two hemispheres of our brain, optimizing sleep and productivity.
Mindfulness is focusing on the present moment, paying special attention to what you’re doing and the space that you are occupying; while meditation is the use of practices such as mindfulness to achieve emotional stability and awareness of our bodies. Both can be as simple as focusing on a singular breath.
6. Body Work - Our bodies are much like cars and require routine maintenance. When our bodies are “out of tune,” we don’t function well. Massage, adjustments, acupuncture, and Rolfing are great examples of bodywork we can employ to achieve our highest functional levels.
Massage and adjustments manipulate our muscles and align our skeleton. Acupuncture helps keep our body in harmony and increases blood flow. Rolfing reorganizes connective tissue to relieve discomfort and restore flexibility, ultimately enhancing postural efficiency and allowing for greater freedom of movement.
While we often point to one of these elements as the crux to our well-being, it is critical to consider the additive impact on our health and wellness. Each aspect improves the others. To create a strong foundation for good health we must have strong support from all six key building blocks.
