The Four Branches of Physical Health: Growing a Vibrant Life as You Age
Published: June 16, 2023 5 mins read
Most Americans spend about 10 years of their lives in poor
health, suffering from chronic diseases and disabilities.
How can we avoid this and live longer and better?
The answer is in our habits. Habits shape our lives and
determine our success and happiness. But some habits can
boost our health and well-being, while others can harm us
and hold us back.
Health is the foundation of a fulfilling and thriving life. By
following the four pillars of health, you can improve your
health span and enjoy your golden years with more energy,
joy, and satisfaction.
But before we dive into the four pillars, let’s take a moment to
understand the consequences of neglecting our health and
why it matters.
Imagine your body as a high-performance sports car. It’s sleek, powerful, and designed for speed. But what happens when you ignore the flashing warning lights on the dashboard, skip the regular oil changes, and fill the tank with low-grade fuel?
Low energy: Without enough sleep, nutritious food, and physical activity, we feel tired, sluggish, and unmotivated. All of which make us more prone to stress and burnout.
Long-term disease: Poor health habits increase our risk of developing chronic diseases, like diabetes, heart disease, cancer, and stroke.
Poor mental health: When we neglect our health, we may suffer from anxiety, depression, insecurity, low self-esteem and body image, and other mental health issues.
Missed opportunities: When we neglect our health, we may miss out on many opportunities to grow and learn. We might lack the confidence, and resilience to pursue our dreams and overcome challenges. Or, we might miss the chance to connect with others.
Neglecting our health can have serious consequences for not only ourselves, but also those we love. That’s why we need to make our health a priority and invest in ourselves.
How can we improve our health and well-being in a simple and effective way? Focus on the four pillars of healthy habits: sleep, nutrition, exercise, and hygiene.
Sleep is more than just a time to rest and relax. It’s the first and most important pillar of healthy habits, as it affects every aspect of our physical and mental health and well-being.
Whether you want to improve your mood, memory, learning, decision-making, cardiovascular health, metabolism, immune system, or social relationships, getting enough quality sleep is the key to achieving your goals.
According to the CDC, adults need about 7 to 9 hours of sleep per night, while teenagers need about 8 to 10 hours, and children need about 9 to 12 hours. However, many people don’t get enough sleep.
Nutrition is the second pillar of healthy habits. Proper nutrition gives our body the nutrients it needs to function and stay healthy, like carbs, proteins, fats, vitamins, minerals, and water.
Nourishing your body with a balanced diet that includes a variety of whole foods is essential to proper nutrition. Whole foods are foods that are in their natural state or have minimal processing. They’re rich in fiber, antioxidants, and phytochemicals, which can help prevent and treat diseases.
On the other hand, avoid excessive processed foods, sugary snacks, and unhealthy beverages that can harm your health and weight. Processed foods are are high in calories, sugar, salt, and fat, and low in nutrients and fiber.
Exercise is the third pillar of healthy habits, and the key to a strong and healthy body and mind. Think of exercise as the secret ingredient in the recipe for a vibrant and healthy life.
It’s not just about lifting weights or running marathons. It’s about any activity that gets your body moving, your heart pumping, and your muscles flexing.
It’s like a breath of fresh air for your heart and lungs and it gives your immune system a boost and brightens your mood and cognition. The benefits of being physically active go well beyond just physical health.
It’s a natural stress reliever, an energy booster, and a confidence builder all rolled into one. It sharpens your mind, and it’s a powerful shield against diseases like diabetes, heart disease, and obesity.
Hygiene is the fourth pillar of healthy habits. Think of hygiene as the guardian of your health, both for your body and mind.
Hygiene is the practice of keeping yourself and your surroundings clean and sanitary. In doing so we prevent the spread of germs, infections, and diseases, and improve our appearance, comfort, and confidence.
Hygiene isn’t just about the physical, it’s also about the digital world we live in:
Physical hygiene: It’s like being the gardener of your own body. Help your skin glow, your hair shine, and your teeth sparkle. Keep your nails clean and your clothes fresh. Help yourself bloom.
Digital hygiene: The internet is a vast ocean. Make sure the waves of online content you ride are beneficial for your body, mind, and soul. Balance the time you spend online and be selective with the information you consume.
Practice good hygiene habits and enjoy the benefits of a healthy body and mind.
Remember, focus on the benefits of healthy habits while you work on building your own.
