The Five Pillars of Health

What is Health?

Health is often defined as the absence of illness or injury. While this is true, I believe health encompasses much more than that.

It’s a harmonious state where the mind, body, and spirit all work together at their best. True health is more than just not being sick; it’s a dynamic state of well-being.

· Physical health means having a fit, strong body that allows us to do the things we need and want to do.

· Mental health involves a balanced mind, resilience in managing stress, and emotional stability.

· Spiritual health can mean feeling connected to something bigger, whether it’s a community, a higher power, or your personal sense of purpose.

When these aspects align, we feel more whole and ready to face life’s challenges.

Health is a journey, evolving constantly with our choices, environment, and experiences. It's the foundation for living fully and joyfully.

The 5 Pillars of Health

1. Exercise

Exercise, in this context, refers to any physical activity aimed at improving health and fitness.

It ranges from walking and at-home push-ups to structured gym sessions with equipment.

Exercise types include:

· Hypertrophy training: Focused on muscle growth.

· Strength training: Aims to increase strength rather than muscle size alone, though muscle growth can follow as the body adapts to heavier loads.

· Cardiovascular training: Concentrates on improving heart, lung, and blood flow efficiency.(refer to wellness and fitness blog)

Each type has unique benefits, and all contribute to maintaining a well-rounded, healthy body.

2. Nutrition

In health and fitness, nutrition plays a huge role. It’s often said that 20% of effort in one area can produce 80% of the results, and in health, that area is diet.

Given the number of dietary advice on the internet, here is a breakdown of nutrition as a pillar of health

· Macronutrients are nutrients we need in large amounts: carbohydrates, proteins, and fats.

· Micronutrients are vitamins and minerals needed in smaller amounts but are equally crucial.

Water intake is also essential. The U.S. National Academies recommend:

· Men: About 15.5 cups (3.7 liters) of fluids per day

· Women: About 11.5 cups (2.7 liters) of fluids per day

About 20% of daily fluid intake usually comes from food and the rest from drinks.

These guidelines include fluids from both drinks and foods, though needs can vary depending on factors like activity level, climate, and health.

3. Sleep

Sleep is often overlooked, yet it’s one of the most crucial health pillars. The Sleep Foundation recommends different sleep durations based on age groups:

Age Group Recommended Sleep

Infant 12–16 hours

Toddler 11–14 hours

Preschool 10–13 hours

School-age 9–12 hours

Teen 8–10 hours

Adult 7 hours or more

Is lack of sleep a health risk?

Ever heard of Insomnia? Well it is a sleep disorder which makes it hard to fall asleep or maintain long sleep. Disorders like insomnia can disrupt health.

Insomnia may cause tiredness, difficulty concentrating, and mental health issues. If symptoms persist, consider seeking medical advice.

Common causes of long-term insomnia:

• Stress.

• Travel or work schedule (including school work)

• Poor sleep habits: May include going to bed and waking up at different times each day, working, eating or watching TV in bed. Exposure to blue light just before bed from computers, TVs, and smartphones.

• Eating too much late in the evening.

• Mental health disorders like post-traumatic stress disorder

• Medicines: Drugs such as antidepressants can interfere with sleep.

• Medical conditions: Some conditions like ongoing pain, cancer, diabetes, heart disease, asthma

• Sleep-related disorders. (like Sleep apnea)

• Caffeine, nicotine and alcohol.

4. Stress

Stress is the body’s natural response to challenges, and in small amounts, it can be beneficial. However, prolonged stress can have negative impacts, potentially leading to:

· High blood pressure

· Heart disease and stroke

· Weakened immune function

· Ulcers and digestive issues

Managing stress can involve physical activity:

· a balanced diet

· mindfulness practices like journaling or yoga

· Spending time with loved ones

· Taking nature walks can also help.

5. Supplementation

Supplements are just that—supplements to a strong foundation built by the previous four pillars.

When foundational health practices are in place, supplementation can fill specific gaps in nutrition:

· Vitamin D for those with limited sun exposure

· Omega-3 fatty acids for heart health

· Vitamin B12 (especially for those on plant-based diets)

· Zinc and Calcium for various metabolic functions

· Protein powder to supplement the dietary protein in case where one is not getting enough

Focus on getting nutrients from whole foods first, and supplement only where necessary.

Key Takeaways:

· If you struggle with insomnia, chronic stress, or show any signs of vitamin deficiency consider consulting a healthcare provider.

· Avoiding substances like alcohol and cigarettes can extend life expectancy.

· Prioritize whole foods for nutrition before turning to supplements.

· Try to avoid ultra-processed foods as they are high in trans fats and sodium.

· Protein powders can help with daily intake if dietary protein falls short; just check for allergens like lactose if needed.

You may also want to read:

Hypertrophy and Strength Training

Effects of protein over-consumption

Disclaimer:

The information provided here should not replace direct medical advice from a qualified healthcare professional.