The 4 Pillars of Optimal Health
When we first meet, many of my clients will express how overwhelmed they feel just thinking about where and how to begin living a more health focused lifestyle. Like any great journey or change you embark on in life, it is so important to visualize the end goal and to create a plan to keep you on track to reaching that goal. Breaking the plan down into small digestible pieces is a helpful way to minimize that feeling of being overwhelmed.
A plan centered around the 4 Pillars of Optimal Heath – nutrition, exercise, sleep and stress management, is a great place to start.
Nutrition
Our nutrition plays a significant role in our overall health. The saying “you are what you eat” really does have truth behind it. Everything we put in our mouths will have some effect on our body, this can be negative or positive.
Choosing to fuel your body with foods that will result in the most beneficial outcome does not need to be complicated.
Here are some helpful tips:
Stay hydrated – water is essential! Make drinking adequate amounts of water a daily priority. Aim to drink 8 – 8 oz glasses (approx. 2 litres) of water per day
Include protein with each meal – whether you eat animal or plant protein make sure to include it with every meal. Protein has many important roles in the body and is essential for growth and repair
Eat the rainbow – eating a variety of brightly coloured fruits and vegetables daily will ensure you are getting the full spectrum of antioxidant, vitamins and minerals that plants have to offer
Fiber – think of fiber as a mini scrub brush helping to remove toxins as it moves through your digestive tract. Aim to eat between 21 to 25 grams per day (women) and 30 to 38 grams per day (men) of fiber, targeting fiber-rich foods such as whole grains, fruits and vegetables, nuts and seeds
Fat is your friend – don’t be afraid of fat, we need it in our diet! There are many great sources of healthy fats such as salmon, mackerel, olive oil, coconut oil, avocado, nuts and seeds
Reduce or avoid if possible – highly processed foods, refined sugar, meat containing antibiotics or hormones, and alcohol.
Exercise
There are many physical and mental health benefits associated with regular physical activity; it can elevate our mood, it reduces stress, it builds muscle, it strengthens our cardiovascular and immune systems, and much more. This doesn’t mean we have to exercise for long durations of time and/or at high intensity levels either. What is most important is that you find physical activities that you enjoy and that you will stick with it.
Some things to consider are:
Before starting any exercise program, it is important that you consult with your physician
Aim to do a minimum of 30 minutes of physical activity every day
Include a variety of exercise forms throughout the week such as cardio, strength training and stretching to benefit from a full body workout.
Sleep
Sleep is essential to our health. While we sleep, our bodies use this time for many regenerative processes. Not only is the duration of sleep important but so is the quality of sleep.
To ensure you are getting the full benefit associated with a restful night’s sleep, consider the following:
Establish a consistent bedtime routine and aim to go to bed at the same time every night
Turn devices and electronics off a minimum of 30 minutes before bedtime
Calm your mind and body with meditation, deep breathing exercises, diffusing lavender essential oil and herbal teas such as chamomile or passionflower
To clear your mind of the day’s events and to prepare for the day ahead use a journal to jot down your thoughts
Prepare your bedroom for sleep by making sure it is a comfortable temperature, noise is reduced and that window coverings are adequate for keeping out the light.
Stress Management
Many people live in a chronic state of stress, and this has been linked to a growing number of health conditions. When our brain continuously receives the message that danger is imminent, we remain in “fight or flight” mode, and this causes a significant physiological toll on our body.
It is important to find ways to manage stress so that our bodies spend most time in “rest and digest” mode. Here are some ways that you can reduce stress:
Eat a well-balanced diet
Practice relaxation techniques and deep breathing exercises throughout the day
Spend time outside in nature
Make daily physical activity a priority
Set realistic goals and expectations
Avoid stress triggers
Spend time with friends and family
Write down your thoughts and keep a mindfulness journal
Do the things that bring you joy and happiness.
