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6 pillars of health

There is an abundance of advice on healthy lifestyle, coming either from the media or from our friends and family. There are, however, six central areas that fundamentally determine the quality of your life. The American College of Lifestyle Medicine’s model summarizes these specific key elements. Below we are introducing the areas you should first work on for your health and long-term well-being.

Work your muscles

If there is one thing that you are surely bored to death with by now, it must be the general wisdom hiding behind the `Keep moving!`motto. Why does everybody keep repeating that all the time? When we are talking about moving our muscles, having a nice body as a result is just the tip of the iceberg. Using weights affects both the inner and outer performance of your body: it brings down your blood sugar and insulin level and improves the balance between cholesterol and triglyceride. Simultaniously, it releases more testosterone and growth hormones in a natural manner, which improves your mood. And we haven`t even mentioned what a brilliant tool it is in preventing and managing diabetes. It is definitely not merely the mirror that makes it worthwhile following a workout plan! 

Eat fresh and eat only when you are hungry

Another point that may seem obvious, however, we feel inclined to breach it – what’s more, make ourselves sick, in certain cases. There are a lot of studies about overeating as an addiction. Scientists have found plenty of connection between drug- and eating-related addictions.  Like all addictions, this one has its own triggers as well – according to an American study, the main triggers are the preservatives and additives found in processed food. Consuming processed food all day can create a real vicious circle – that’s why it is important to have fresh food (coming mostly in the form of whole- and plant-based food) on your plate and to eat it only when you are truly hungry. 

Sleep well

We are so busy that for most of us (fittingly) sleeping well remains a dream. Saying all that, continuously reducing our normal sleeping time is dangerous, as we have recently discussed on our blog.  If, no matter how hard you try, you cannot have a restful sleep, try these below: 

  • Don`t drink caffeine in the evening. 
  • At least on weekdays, go to bed and wake up at the same time. 
  • When you are trying to fall asleep, there should be no light sources switched on around you, make the room as dark as possible. 
  • Two hours prior to going to bed, avoid looking at a monitor or a display (TV, smartphone, tablet, computer – more specifically, you have to avoid the blue light these devices are emitting). 
  • Don`t smoke.

Smoking harms nearly every organ of the body and the number of deaths related to cigarettes outnumbers that of HIV, drugs, alcohol, motorbikes or guns combined! Facing these incredible statistics, there is no need to emphasize why we are telling you to don’t start it, and if you are already smoking, it is high time to get rid of this addiction – as it is truly damaging.  

Reduce stress 

You may follow various instructions on how to live a healthy life, however, they will not mean a thing if your stress level is up in the sky. Beyond feeling bad, too much stress will result in the rise of your cortisol (commonly known as `stress hormone`) level, which, with time, will induce metabolic disorders, store fat around the stomach area and lead to the development of numerous physical and mental disorders. Moving your body, meditation, relaxation or even having a good laugh – there are plenty of tools at your hand to fight stress and high cortisol level. 

Nurture your relationships 

Loneliness is not simply just a bad thing, but the most infamous poison on Earth. Humans, like most living beings, are social creatures – mental and emotional activity experienced through interactions is essential for staying healthy. If that is missing for a long term, the possibility of heart- cardiovascular-, inflammatory- and mental diseases may rise significantly, according to a special study. Maintaining rich, regularly cherised relationships is crucial for your health!