The Pillars of Health
When we set our intention to get on the road to better health, that journey begins with a few essential principles that create a strong foundation. These principles are ones that you probably intuitively realize, but even with an awareness of “what you should be doing,” crazy lifestyles and life’s general overewhelm work together to derail us and keep us from behaving the way we know we should. Without thoughtful intention and discipline, we just never get to where we need to go. And that includes anything in life - how we raise our children, how we nurture relationships, and how we excel and grow in our careers. In the words of Arianna Huffington, founder of The Huffington Post,
“Where we put our attention determines the quality of our life. It determines what we do. It determines everything.”
So let me share these foundational principles, so you can begin your pondering and planning ....
1. Put healthy fuel in your body.
Focus on whole foods - a variety of fresh vegetables and fruit,, fish (especially fatty fish high in Omega 3s, like wild salmon), natural protein sources like beef, chicken and turkey, and healthy fats like Extra Virgin Olive Oil. When you eat what comes from nature, rather than what comes from a manufacturing plant, your body rejoices. What we put in our body fuels our system, and every component of health is tied to what we eat. Makes a lot of sense, if you give yourself time to think about it.
Dr. Mark Hyman, a noted functional medicine practitioner, sums it up well:
“You can eat to build muscle, build healthy bones, gain energy, balance your hormones, fix your gut, boost your immunity, improve heart health, and everything in between. Next time you chomp down on something, ask yourself if you are fine with it becoming part of you for the long term. If not, don’t eat it and seek out the best quality ingredients instead.”
2. Get out there and MOVE!
Again, we know this. It’s common sense. But finding the time to exercise often escapes us. Maybe we can find the time a couple times a week to go out for a long walk or run, a bike ride, or get to the gym. But on those days that we are crunched ... just getting up and moving in some way, to get you away from your desk, and clear your head, is critical.
Think MOVEMENT, not exercise. Moving makes us feel alive. Walk around the block. Walk/run up the stairs in your home or office a few times. Do a 7-minute workout (many apps out there for guidance). Do a few push-ups or sit-ups as your morning coffee is brewing. Maybe do some squats while you’re brushing your teeth. It doesn’t have to be a lot ... it just needs to be something. Consistency is the key.
“Movement isn’t self-abuse or punishment for a crime, it’s a natural and joyful activity that all bodies want to do. Movement is fundamental to who we are as humans. To speak is the movement of your jaw. To breathe is the movement of your lungs. To walk is the movement of your muscles. Movement is life. It really is that simple.”
- Dr. Rangan Chatterjee
3. Sleep, Sleep, Sleep.
Sleep is critically important, and in our busy lives, we often shortchange this regimen in order to squeeze everything in. Burning the candles at both ends of our days ultimately will catch up with us. We should each strive for a minimum of 7 hours of sleep a night. Interestingly enough, getting enough sleep can be a key determining contributor to losing weight. With nightly restorative sleep, we begin our day refreshed. When this doesn’t happen, our defenses are weak. It’s hard to push away our impulses which lead to bad choices. And restorative sleep is critical to keeping our brain healthy and keeping us mentally sharp as we age.
“Sleep is powerful on so many levels in terms of health outcomes. We know that sleep duration and quality impact inflammation, what and how much we eat, hormone balance, decision-making, mood states, and much more.”
- Dr. David Perlmutter, MD.
4. Figure out ways to minimize the overwhelm.
There is typically too much going on in our lives that we need to manage, always pulling us in different directions, and increasing our stress levels. There are a range of techniques and strategies to use that help to manage and diminish stress.
Two different tools that have benefitted many are the simple practices of mindfulness or meditation, as well as journaling (even if only for 5 - 10 minutes a day). You may be thinking that you already have way too much on your plate. But think of this time as your time, peaceful time, to focus on yourself (with no distractions), to be silent, maybe practicing deep breathing, or writing thoughts down on paper and getting them out of your head, and maybe setting an intention for the day. You may be surprised how energizing this practice is, and how it can give you a focus that actually gives you more time in your day. Trying to minimize the voices in your head is the goal, so you can proceed through your day with clarity.
“Take a deep breath. Let your shoulders drop, and get this: All that rushing around, multitasking, and double-booking is making you less efficient. We have come to equate being busy with being productive. We have glorified being busy. We feel like downtime is wasted time. We’re wrong.
- Emily Fletcher, Founder of Ziva Meditation
Our body is an interconnected system, and health optimization is achieved when these four dimensions are integrated. Continue to check in to learn more details about each dimension. So much of adherence to new and better habits comes with an understanding of why these principles are so critical, coupled with understanding what you need to do to achieve your personal plan for optimal health.
One Key Takeaway
It’s amazing how being mindful about 4 key health principles can make a world of difference about how you feel.
- Eat right
- Move often
- Strive for quality sleep
- Manage your stress
These 4 foundational elements work synergistically, so when we can pay attention to each principle, the whole is greater than the sum of its parts.