Health is often thought of as the absence of disease or sickness. While this definition is valid, it lacks the comprehensiveness to understand your health and wellness on a wider spectrum – the days, weeks, and years that make up your life.

Studies of human health and evolutionary development show that for most people there are six integrated behaviours that need to be understood, nurtured, and cultivated for sustained happiness, robust health, and a long and productive life.

And while they give you a sense of how to work toward your optimal wellness, they are not prescriptive. The path to wellness is not one-size-fits-all. The journey is unique and different for each individual. This is at the heart of who we are. 

Your biology, personality, and environment will determine what wellness means to you. That’s why your approach should be personalized and specific to your needs. The common thread for everyone is that wellness requires a holistic approach.

PILLAR OF HEALTH #1 – HOW YOU MOVE

Human bodies are designed to move. When we neglect our need to move we can see the impacts across all other aspects of our wellbeing. Our joints hurt. We lose energy. Our minds become dull. Our sleep suffers. Most importantly, inactivity can lead to a range of chronic conditions and diseases.

There are many ways to promote physical health and wellbeing – and it doesn’t mean you need to be training for a triathlon. It can be hiking, swimming, yoga, pilates, running, lifting weights, or dancing, just to name a few. Finding a form of movement that you enjoy will be your best path to success. 

With that being said, there are a few aspects of healthy movement that you should keep in mind. Incorporating physical wellness that is built on these factors will encourage digestive capability, lymphatic and immune system strength, nervous system function, cardiovascular circulation, and cellular detoxification.

• Range of motion – If your joints don’t move through large ranges of motion, overtime the connective tissue will create restrictions leading to an inability to move effectively. Low range of motion is one of the most common reasons people require physical therapy. The activities you choose should contain movements that explore large ranges of motion throughout the major joints of your body. 
• Muscular and skeletal development –  Our muscular and skeletal systems provide strength and stability to our structure. They work together to support and move our body, and protect our organs. The major effects of regular aerobic exercise on our skeletal muscles are to improve their ability to use oxygen at the cellular level and improve the efficiency by which we use energy sources. Therefore, the activities you choose should be taxing enough on your muscles to promote growth and development across upper, lower, and core body strength.
• Flexibility – There’s nothing separating flexibility from calisthenics and strength—they all work together. The more flexible your muscles are the less tightness, restriction of movement, and pain you will experience. Consider forms of movement that involve balance, coordination, and flexibility.

PILLAR OF HEALTH #2 –  HOW YOU EAT

Every individual biological system on this planet has specific elemental requirements they need to maintain proper function. For humans, nutritional intake must be personalized based on age, sex, activity level, and body chemistry. 

By focusing your attention on attaining the proper amounts of the vitamins, minerals, and nutrients needed, you will ensure what you put in your body is right for your unique biological system. 

Often not talked about, it’s also important to diversify your plate with appropriate amounts of each food group to acquire the necessary macronutrients for day-to-day energy, muscle growth and recovery, and other critical bodily processes.

Adjusting your nutrition intake requires careful attention to your diet and personalized supplementation. Life’s stressors and time commitments can make this difficult. But nutritional improvements will help strengthen the other five pillars of your health and wellness.

PILLAR OF HEALTH #3 –  HOW YOU THINK

Intellectual wellness is strengthened by continually engaging the mind. Our brains are incredible computing machines that require the same level of care and attention we provide to the rest of our body. 

You might choose different mental exercises depending on your mood. This can look like mindfulness or meditation, engaging in stimulating conversations, or gaining new knowledge.  Understanding the complexity of our brains and the impacts on your mental health will help craft the brain health practices to focus on. 

For many this is a meditative practice. Meditation is the process of training your mind to be under conscious control versus being subject to its subconscious whim. No different than training muscles to lift heavier, meditation trains the mind to stay connected to the moment. Your emotional existence is an important factor in your physical health and overall wellness. The more the mind remains connected to the moment, the less we suffer from worry, anxiety and overthinking.

PILLAR OF HEALTH #4 –  HOW YOU BREATHE

How we inhale and exhale has profound effects on our health. Often a missing pillar of health, our attention to breath is long overdue. 

Breathing is often misunderstood. Seen as passive, something we do in the background of our day, we don’t think about how breathing properly can allow us to live longer and healthier lives. In contrast, poor breathing habits can lead to and exacerbate a host of chronic diseases we want to avoid: anxiety, asthma, and hypertension to name a few. 

Most people breathe into their chest, known as a shallow tidal breath. Using only the accessory muscles, this method of breathing only takes in about one-third of the oxygen your lungs can handle. Instead you want to breathe right into your stomach, better known as the muscular wall, the diaphragm. As your diaphragm contracts, it forces the abdominal contents downward creating space for proper oxygenation of your lungs. 

There are two key practices to help develop better breathing habits, proven to show significant improvement in health. 

• Extend breaths to make them a little deeper, and a little longer. To try it, inhale gently through your nose to a count of about five and then exhale, again through your nose, at the same rate or a little more slowly if possible.
• Breathe through your nose. Nasal breathing can allow us to absorb around 18% more oxygen than breathing through our mouths.

PILLAR OF HEALTH #5 –  HOW YOU FEEL

Emotional wellness encompasses the ability to navigate your feelings. Whether that’s anger, happiness, sadness, stress, joy, or grief. 

Understanding your emotions and their connection to your present is a necessary step to take in order to heal and fully realize your emotional response to the situations you encounter. Journaling, reaching out to your community, or connecting with a therapist can all be helpful in navigating your emotional wellness.

Why is this important? The ups and downs of life can take you on an emotional rollercoaster. But the better you understand, process, and manage your feelings, the smoother the ride will be.

PILLAR OF HEALTH #6 –  HOW YOU CONNECT

Fostering close, intimate connections with friends, family and your community is an important part of your wellbeing. Social relationships create support systems that can carry you through life’s struggles.

Harvard’s Study of Adult Development ran for 80 years, collecting data on hundreds of participants. A recent study on a subset of this population found that participants who spent more time with others reported greater levels of happiness. Further, a growing body of research shows us that “social capital” – relationships with friends, acquaintances and community – has important implications for good health. 

The demands of life often leave this pillar to fall to the wayside. Building and maintaining these networks takes time and energy, but the work is worth the effort.

BUILD ON YOUR PILLARS

Wellness means something different to each individual. To determine your personalized approach to wellness, reflect on the six pillars of holistic health and determine which ones require your attention. And remember, if a particular discipline seems difficult, be patient and persistent in your attempts to gradually improve those pillars that will provide the foundation for living your healthiest, most satisfying life.