TWELVE PILLARS OF OPTIMAL HEALTH
Our bodies are an intricate and magnificent miracle, performing functions throughout the day that are paramount to our wellbeing. The ability to breathe, eat, drink, communicate, and receive information, are some of the obvious functions, while assimilating nutrients, regeneration, and fighting off pathogens are imperceivable. Whether we are aware of them or not, there are ways that we can support these oft under-appreciated, critical operations, creating an environment for our bodies to run optimally.
Although most folks don’t maintain a formal list, taking some time to reflect on what we see as central to a well-balanced constitution can be an invaluable exercise. Characteristics that might influence the lineup are needs, goals, habits, values, means, accessibility, personality, and interests. The hierarchy may be shuffled throughout any given week or season of life, but the core principles will typically remain consistent.
Regardless of what shapes your priorities or how it may vary from person to person, there will always be fundamental tools every living being needs to encourage a healthy constitution. The good news is these actions are attainable regardless of your budget or circumstances.
Below are some key elements that you may wish to consider adding to your compilation. You will notice, especially if you follow the hyperlinks provided or do some of your own research, that many of these pillars have overlapping components and work together synergistically. This not only reinforces their value but also makes growth in each area more achievable.
Properly prepared, nutrient dense, whole food diet - The simplest way to know which foods are considered a healthy choice is to check the ingredients. The fewer the manufactured and added ingredients, the more likely it is to be classified as a whole food and nutrient dense.
When shopping, choose fresh produce over packaged foods, opt for non-GMO and organic as the budget allows, stay away from refined carbohydrates and PUFAs, include quality meats, a variety of wild caught fish and seafood (not farm raised), raw dairy, saturated fats such as coconut oil and butter, natural sugar (maple syrup, honey, unrefined sugar), and clean water from a reliable source.
If cooking, look for uncomplicated recipes that don’t contain a lot of ingredients. If consuming mushrooms, greens, beans, legumes, grains, seeds, or nuts, learn how to prepare them to reduce or remove potentially dangerous compounds such as phytic acid, hydrazine, agaratine. These can inhibit the absorption of certain vitamins and minerals and even make you vulnerable to disease. Cooking most vegetables and even some fruits make them easier to digest and the nutrients more bioavailable.
When eating out, try to find restaurants that offer “farm-to-table” cuisine or easily adaptable menu selections. Of course, in all instances, omit foods that cause an unpleasant reaction as this is your body’s way of telling you it isn’t meant your unique you.
Digestion - Hippocrates, bestowed the distinction as the “father of all medicine”, is said to have declared that all disease begins in the gut. 60-70 million Americans live with some sort of gastrointestinal complaint. Regardless of how noble the diet or expensive the supplements, if digestion is not running smoothly, the body won't be able to absorb the nutrients. Gaining an understanding of the digestive process, figuring out where there might be any hiccups along the route, and taking steps to insure it is functioning flawlessly will positively impact how you feel and possibly help curtail preventable diseases.
Hydration - Adequate hydration is important but don’t mistake the need for hydration to mean that water is the only, or in many cases even the best, answer. It is about having a diet that is rich in wet foods that contain minerals, and electrolytes and making the effort throughout the day, not guzzling a gallon of H20 for the sake of hitting a water quota.
Sleep - We all know what one bad night’s sleep can do to us or what it’s like to be around someone who didn’t catch enough zzzz’s. Imagine the toll it takes on our bodies night after night. Practicing good sleep hygiene and taking ample time to rest, refresh, and repair profits our bodies whether awake or asleep. I suspect there will be a lot less grumpiness in the world, too!
Movement - You’ve heard the old adage: “if you don’t move it, you lose it”. Keeping an active lifestyle will promote things like good digestion, elimination, mood, immunity, and reduce disease risk. A common misconception is that we have to do high intensity, high impact routines every day and have rock hard muscles in order to be considered healthy. This is not the case. It is also a myth that in order for workouts to count, it has to be organized or in a group setting and no pain means no gain. On the contrary, there are many ways staying fit can be fun and enjoyable including walking, swimming, light weight/resistance training, stretches, bicycling, fluid gentle physical movement (like Tai Chi and Yoga), dancing, farming/gardening/yard work, traditional sports, an old fashioned neighborhood activity like kick-ball or badminton, calisthenics, or aerobic activity.
Social Interaction - A meaningful way to boost the immune system, lower blood pressure, elevate mood, promote longevity, cultivate memories, and simply make life more enjoyable is to have ample visit time with loved ones and forge new friendships. Events like the 2020 shutdowns or living apart from our relatives can make it difficult to physically be together, so technology is a great stand-by however, whenever possible, it’s best to unplug and connect in person. Be sure to include plenty of hugs and laugher!
Stress mitigation – It is estimated that 90% of all diseases are either caused or exacerbated by stress. There are three types of stress:
eustress, such as happy excitement
acute stress, which is our natural response to a threatening situation (think “fight or flight”)
chronic stress, the result of an ongoing negative situation such as a difficult boss, protracted illness, or dysfunctional relationship
“Good” stress and acute stress generally are not harmful to the body, provided there are opportunities to recover. Prolonged, unmitigated stress can have deleterious effects, though. It is this stress that we need to keep in check. Find constructive outlets such as a hobby or other recommendations mentioned in this article and do your best to keep your stress in check – just don’t stress about it!
Prayer - The positive impact of prayer cannot be overstated but it is often underestimated. In addition to lowering stress and fostering self-improvement, it brings peace, graces, clarity, and hope. Numerous studies have been conducted but the best way to find out if it truly is beneficial is to try it yourself. Start with a favorite prayer or pick up the bible and read the Psalms for inspiration. Matthew Kelly wrote an easy to read guide on prayer, “I Heard God Laugh”. Even if you have an open line to Heaven, this gem will give insight and perspective that will enhance your devotions.
Nature - Think of how you feel when you are outside sitting in sunlight, taking gulps of fresh air, immersing your toes in sand, dirt, or grass, walking under the canopy of mature trees, or looking at colorful flowers and beautiful landscapes. Don’t you feel elevated, renewed, and experience heightened vitality? Those are legitimate by-products and are worth making forest bathing, grounding - also known as earthing - or a trip to the beach a part of your regular routine.
Outlook – There are actually people out there who are perpetually in a good frame of mind. How do they do it? They never seem to have a bad day despite the circumstances. It’s like watching a character plucked out of a stereotypical, happy-go-lucky movie. And if there’s one thing I have a hard time hearing when my personal world is crumbling under my feet is someone saying in the most chipper way, “make it a good day!”. Truth be told, it can actually make me feel grumpier!
To be fair, these optimists are on to something and lessons can be learned. Their lighthearted witness teaches us how to make our life’s journey, and the encounters with those around us, a little more bearable. Improved attitudes reduce stress, humor brings levity, recognizing blessings bring peace, giving the benefit of the doubt makes us more charitable (and pleasant), and reframing a mistake into a “happy accident” can change a bad situation into a learning opportunity.
Music - Can you imagine life without music? I certainly can’t. This universal language is the score to our story, the setting to special events, our own personal beat to which we dance, the expression of our feelings and the companion of our mood. It is therapeutic, cathartic, inspiring, healing, and uplifting.
If you really want to feel the full effects, strive for live performances, play or listen to acoustic instruments, find pieces that are tuned to different frequencies, such as 432 Hz, 174 Hz, or 528 Hz, or find a Tuning Fork Practitioner to administer vibrational therapy in person.
Forgiveness – You’ve probably seen the quotes “lack of forgiveness is like drinking poison and expecting the unforgiven to die” and “holding on to a grudge is like letting someone live rent free in your head”. While repeated sentiments can take on the air of cliché, they are usually based in profound wisdom.
Of all of the steps you can take for your health and wellbeing, one of the most powerful gifts is to forgive. It is not always the easiest thing to do, partly because of the misunderstanding that it somehow excuses wrongdoing or gives permission for an injustice to continue. It doesn’t. What it does do is free us from carrying the burden and reliving the trauma while opening our hearts to the power of mercy. The act of forgiveness not only promises spiritual reward but also facilitates valuable, often miraculous, physiological and emotional healing.
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Ultimately, reflecting on these pillars and exploring your own will allow you to foster a balance of body (including digestion and hormones), mind, and spirit, and create and embrace opportunities that provide conditions conducive to actualizing the highest quality of life. If you need help discerning a list tailored to your individual needs, be sure to contact your favorite FNTP (that's me!).
In health,
Marie Stumphauzer, FNTP
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https://www.washington.edu/ceremony/tradition/symbols-meanings/four-columns/
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