According to the World Health Organization, health is the state of complete physical, mental, and social wellbeing and not merely the absence of disease.
As a Healthy Eating & Weight Loss Coach and lifelong wellness enthusiast, I have some good news for you. Achieving your optimal level of health doesn’t have to be complicated, time-consuming, or expensive. It’s about building a strong foundation by making small lasting changes consistently over time. That’s where The 5 Pillars of Health comes in. By slowly incorporating the following pillars into your life, you will see improvements in your health and wellbeing over time.
1. Active Lifestyle
Incorporate 30 to 60 minutes of moderate to vigorous-intensity physical activity each day. Choose the form of activity that you like. There are lots of options such as walking, gardening, running, swimming, cycling, weight lifting, yoga, playing sports, etc.
2. Healthy Eating
“When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need.” – Ayurvedic Proverb
According to The World Health Organization, a healthy diet includes a wide variety of fruits, vegetables, legumes (lentils and beans), nuts, and whole grains. The more whole plant foods you eat the better. Eating a wide variety of whole plant foods of different colours ensures you get a variety of nutrients and fibre to support your health. Eat the rainbow!
3. Proper Sleep
7 to 8 hours of sleep each night is required for optimal physical and mental performance. Bonus points if you get to sleep an hour or two before midnight. Tips to improve your sleep quality:
• No screen time at least an hour before bed.
• Dim the lights at least an hour before bed.
• Avoid stress inducing or high-energy shows or movies before bed.
• Avoid caffeine after 12:00pm.
• Avoid eating at least 3 hours before bed.
4. Stress Reduction
Identify stressors and come up with a plan or outlets to deal with them. Things like exercise, journaling, music, meditation, yoga, walking outdoors and making lists can help manage stress.
5. Time in Nature
Getting outside in nature for fresh air and sunlight helps both or physical and mental health. It gives us vitamin D, reduces stress, helps with weight loss, and supports our gut health.
Remember, it’s about consistency, not perfection! Small changes add up over time.
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Aneesa Toor