9 Pillars Of Health

 

9 Pillars Of Health - The Foundation In Achieving & Maintaining Optimal Wellbeing. 

                                                                                                                           

1. Whole Food Plant Based Nutrition

Extensive scientific evidence supports the use of a WFPBD (whole food plant-based diet) as an important strategy in the prevention of chronic disease, treatment of chronic conditions & in intensive therapeutic doses, reversal of chronic illness. 

2. Adequate Hydration - Water                                                           

Adequate hydration is required for the correct functioning of the human brain & body. Proper hydration aids the brain & body’s metabolic systems; energy, digestive & lymph system to function optimally. The recommended amount is 1 litre of clean water per 22 kilograms of body weight daily. This equates to approximately 3-4 litres per day for the average adult. Ideally, by drinking 2 litres of water before midday will help reach your quota.

3. Intermittent Fasting - 16:8 Window Period          

Evidence has shown that regular intermittent fasting is an important component for optimal health & wellbeing. When refraining to eat for periods of time, it allows the body to rest & repair itself, giving the digestive system a break to clean, rest & reset. This supports the body’s natural cycles to work optimally & efficiently, in turn creating improved health & wellbeing.   

Digestion 12:00pm - 8:00pm (Fasting window.)   

Assimilation 8:00pm - 4:00am. 

Elimination 4:00am - 12:00pm.

4. Clean Air & Sunshine        

Be sure to bask in nature daily. Daily sunshine & clean fresh air contribute to healthy Vitamin D stores in the body which are essential for every bodily function including; immune, bone & mental health. Clean fresh air contributes to oxygenation of the body & blood, promoting energy & vitality.

5. Daily Exercise & Physical Activity

Physical activity is the most potent prescribed therapy in lifestyle medicine today. Regular & consistent physical activity helps combat the adverse effects of sedentary behaviour. It slows down the aging process & promotes overall health & wellbeing. Evidence has shown that the benefits of regular exercise can contribute to positive outcomes in the following areas:

Boosts physical & mental health.

Supports weight loss & weight management.

Stimulates the lymph system promoting waste elimination.

Improves circulation, heart & pulmonary health.

Strengthens muscles, joints & bone health.

Supports gut health by altering the composition of the gut microbiota.

Releases endorphins promoting mental wellbeing, reducing stress & anxiety.

Promotes energy & vitality.

Promotes improved sleep & healing.

As part of overall health & resiliency, it is important that adults engage in both general physical activity & purposeful daily exercise at a minimum of 30 minutes per day.

6. Restorative Sleep - Sleep Hygiene

Sleep delays & interruptions can contribute to sluggishness, low energy, low attention span & productivity, decreased sociability, depressed mood, decreased caloric burn during the day, weight gain, increased hunger & decreased feeling of fullness, insulin resistance & reduced overall performance. For optimal body restoration, health & wellbeing, seven or more hours of uninterrupted sleep per night are required.

7. Stress Management - Mental & Emotional Health

Stress management contributes to overall positive mental & emotional wellbeing. Prolonged states of chronic & acute stress can lead to both mental & physical depletion in turn causing disruption & disharmony within. Symptoms can reveal themselves in the form of anxiety, depression, bio chemical & hormonal imbalance, obesity, fatigue, immune & nervous system depletion, dysfunction & more. By recognizing negative stress responses, adopting coping mechanisms & stress reduction techniques will lead to improved overall well-being & balanced homeostasis.

8. Positive Social Connections

Positive social connections & relationships affect our physical mental & emotional health. Leveraging the power of relationships & social networks can help reinforce healthy behaviours. Having a sense of community, connection & belonging, contributes to purpose & meaning in life, happiness & psychological wellbeing, reinforcing the fact that you are never alone & are well supported.

9. Avoidance Of Risky Substances & Toxic Chemicals

The use of tobacco, illicit substances, excessive alcohol consumption, harmful toxic personal & home care products have all been shown to increase the risk of chronic diseases & premature death.                               Knowledge, patience & support is required to break the cycle of risky substance abuse habits. The removal of harmful toxic chemicals from one’s personal care & home environment is also required for a clean, healthy mind & body. Removing such heavy burdens from one's system will contribute to improved wellbeing, minimizing many unwanted health maladies.   

Learn how to implement each pillar into your daily wellness regime & create a life filled with energy, vitality, balance & purpose!

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