The Five Pillars of Health

For optimal health, there are five main pillars that contribute to overall well being and homeostasis within the body. To optimize your health and maintain homeostasis within the body follow these five pillars of health.

Nutrition

Adequate nutrition is the cornerstone to health. Imbalance within the body starts with deficiency. If you are lacking in micro or macro nutrients this will put stress on the body and start a cascade of reactions in the body to compensate for the deficiency. The body may manage for a period of time, but if the deficiency continues this can manifest into disease. Eating a wide variety of food including fresh fruits and vegetables and healthy fats like omega 3 fatty acids and eating well balanced is important in nourishing the body. For example, if you are following a strict vegan diet it is important to make sure you are getting enough vitamin B12. It is recommended to take a supplement. Vitamin B12 deficiency is common on a vegan diet and can have a wide variety of symptoms depending on the level of deficiency.

Along with eating healthy, it is important to keep hydrated. Making sure you are properly hydrated is equally important in nourishing the body. Fluids in the body help to transport nutrients to and from cells and have many functions, as well as, contribute to blood volume. Hydration helps clean the body and remove toxins. When then interstitial fluid surrounding our cells is dirty, the health of the cells are compromised. Maintaining proper hydration along with eating well balanced is the primary pillar for optimal health.

Detoxification

Detoxification is the second pillar for optimal health. Toxicity within the body can occur for many different reasons. Deficiencies, exposure to toxins, imbalance, dehydration, blocked elimination channels within the body are just a few examples of situations that can lead to toxicity within the body. We have multiple pathways in the body to help eliminate toxins. The different ways the body detoxifies itself is through breathing, sweating, urinating, bowel movements, and women through menstruation. If toxins are not eliminated they build up and can create toxicity within the body and a diseased state. This will eventually lead to cell damage, tissue and organ damage. Decreasing your exposures to toxins is the first step in decreasing toxicity. Reading product labels and eliminating chemicals that are not natural that are found in items such as cleaning supplies, body and beauty products, perfumes and air sprays. Two major toxins that should be removed from a healthy lifestyle is fluoride from toothpaste and aluminum from deodorant. It is also important to read food labels and eat organic and non-gmo food to reduce your exposure to chemicals and pesticides. In order to help the body remove toxins, you can use different protocols to help detoxify the body such as sweating and fasting. Exercise or going to the sauna to induce a sweat are good ways to aid the body in detoxification. In addition, fasting and intermittent fasting are other ways to support detoxification of the body. Fasting gives the body a chance to empty the bowels and breakdown unwanted waste products throughout the body for elimination. Hypernutrition is another way to detoxify the body. Fueling your body with fresh fruits and vegetables will help push out toxins from the body. Reducing toxic exposure and routinely supporting detoxification of the body is the second pillar to optimize your health.

Exercise

Keeping active and exercising is essential for health and longevity. One of the largest organ systems in our bodies is our muscular skeletal system. Our muscles play a big role in metabolism and the bio-feed back system of carbon cycling which is our energy production. Our bodies are meant to be active and moving. The building of muscles, strength, flexibility and endurance help keep the body strong and in good health. Exercise promotes healthy hormonal balance, fluid balance, improved bone density and detoxification through the breakdown of waste products through increased respiration. Also, exercise is important for cardiovascular health and lymphatic drainage. Being sedentary contributes to being overweight and increased risk of degeneration due to lack of movement especially as we age. For example, a hip fracture in the elderly often leads to a downward spiral in health and sometimes death. Studies around the world show that the longest lived people are active and do some form of physical activity. Incorporating exercise in your daily routine will improve the quality and duration of life.

Sleep

We must find balance in all things in life. While being active and exercise is important so is rest and sleep. Getting sufficient sleep is a key pillar for good health. Different hormones play a role in our sleep. During sleep the body uses growth hormone to repair and heal itself. If you are not getting enough sleep your body will not be able to repair itself. Melatonin is the sleep hormone that helps to regulate your circadian rhythm. It also helps lower cortisol, the stress hormone, and helps support a strong immune system. It is a good habit to go to bed and wake up at the same time every day. Getting on a sleep schedule will help set the body's circadian rhythm and help you get sufficient sleep. When you are well rested it can help you to be more productive during the day. Lack of sleep can stimulate an increase in a hormone called ghrelin which can trigger hunger during the day and fat storage. This can lead to unwanted over eating. Making sleep a priority is one of the most valuable things you can do for your health.

Stress Management

Stress on the body can come in many different forms. While most people are aware that stress from a physical injury sets off a cascade of inflammatory reactions in the body, they may not be aware that emotional and relationship stresses also turns on the inflammatory response in the body. There is physical, chemical and emotional stress which can trigger the inflammatory response in the body and the symptoms can be similar. This inflammation is toxic waste that needs to be released from the body and shows up as symptoms just like physical or chemical stress does. Pain and swelling are common for a physical injury, but emotional stress can be displayed in many different ways too. The hormonal "fight or flight" is what helps us to get through some stressful situations, so while the stress hormones help you push through and you are able to cope, it is usually afterward when you have made it through that you develop symptoms. People often get sick after the stressful situation because once the stress hormones drop the body starts repair mode and has to break down the damaged tissue which can show up as anywhere from fatigue, sore throat, congestion, cough or mucous. Long term emotional stress causes chronic inflammation and can even lead to more serious health conditions. Realizing that our emotional and mental outlook play a role in our mind body connection is key to keeping the body healthy. Focusing on reducing stress from work, relationships and even finances is very important for overall health. Studies show that life span is associated with having good support systems with family, friends and community. Taking time off from work, making time for yourself to enjoy life can help alleviate stress. Using techniques like meditation or getting out in nature can also help stress reduction. Taking strategies in your life to reduce stress is a key pillar in optimizing your health.