The 5 Fundamentals of Health and Wellness

Humans are incredibly layered and complex. We are a constant work in progress. Just when we seem to have things figured out and believe we are 'in the flow' with life, we're thrown a curve-ball and our grit, drive, tolerance, capacity and resiliency are put to the test.

So how do we ensure that we are going to be OK after things happen in our life where maybe we really aren't OK for a time? The answer is somewhat simple, but not easy. By being aware of and nurturing the 5 Fundamentals of Health and Wellness, we can create both a buffer and a malleability that will carry us through life's many challenges.

1.Sleep

Focus on going to bed and waking up around the same time most nights rather than getting a specific number of hours of sleep (most people's magic sleep number is between 6 - 9 hours). And yes, for the majority of people, falling asleep before midnight does make that much of a difference. It really is just better for your body in so many ways. Creating a healthy sleep routine can help usher you into your subconscious state at an optimal level. Remember - awake routines are also part of healthy sleep! Finding a few ways to connect to yourself in the morning before you are a bombarded with external stimuli makes a huge difference.

Sleep and wake routines are most effective when practiced consistently. Try any or all of the following: no screens one hour before sleep and after waking, journaling, exercising/stretching, meditating, breathing/body scans, listening to calm/instrumental music, painting or drawing. These are all helpful tools that can aid in the quality of sleep/wake states.

2. Exercise

Every body is different! Start with what you have the capacity for and then level up from there. Variation in exercise and incorporating strength-training is key. Walking is also one of the best forms of exercise (30-45 minutes at a quick pace daily). Some type of stretching or yoga or mobility training, swimming, hiking, biking, playing any kind of sports, martial arts, dance classes - do whatever brings you joy and don't be afraid to try new things.

3. Nutrition

Listen to your body! Do you have excess gas and/or do you have irregular bowel movements after you eat certain foods? Are you sluggish either mentally or physically or both? Are you anxious or irritable? Pay attention to how you think and feel before and after you eat your food. Your body will tell you what it needs. Reducing the amount of processed foods and sugars is also a key component to healthy nutrition. Learning to read ingredients lists and labels and reading between the lines of catchy marketing can also be helpful.

Finding a good family doctor and doing yearly bloodwork can help keep you up-to-date on the levels of important vitamins and nutrients in your body. When is the last time you got a full physical? If you can't remember, it's time to get one. If it's been over a year, it's time to get one. Yearly medical physicals can save lives by screening for cancer and disease. Some brief discomfort is worth taking a preventative approach to health.

4. Relationships

Humans are social creatures. We rely on others for survival. Don't let sadness, fear and/or shame or guilt or any other emotion trick you into thinking you don't need healthy relationships in your life. You do. Some of us are lucky enough to have those people in our lives already - cherish them and nurture those bonds. For those not so lucky in relationships with friends and family, build your own network. Find out what interests you (hiking, biking, reading, painting, writing, etc.) and connect with meet-up groups and/or classes in your area. Volounteering is also another excellent way to connect with other people while simultaneously giving back to your community. Sometimes helping others can be the most profound way to help yourself.

5. Mental Well-Being

Having a solid beliefs and values system and a clear purpose can act like a guide. They help illuminate the path you are on and give you context when trying to understand why you think, say and do what you do. You are allowed to edit and alter your beliefs, values and purpose as you move through life, but prioritizing this work is essential to understanding who you are.  Actively investing in your discovery and understanding of each of these areas will deepen your connection to yourself and act as an anchor to carry you through uncertainty.