Top 5 Pillars On How To Optimize Your Health And Wellbeing
- Oct 19, 2023
- 5 min read
Updated: Apr 4, 2024
Written by: Linda Terlikar-Legras, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Are you interested in learning about how to improve your health and wellbeing? In today's fast-paced world, it can be easy to neglect these important aspects of our lives. The truth is, that taking care of your health and wellbeing is essential for living a healthier life.
As a Health & Wellness Coach, I see the struggles my clients go through. We know what to do, but usually lack the motivation to change our habits until something goes wrong. Wouldn’t it be nice to get into good habits now so you can ease into a healthier, happier, longer life?
Learn more by downloading my free PDF Guide to Eating Well here...
So, what exactly does health and wellbeing mean?
While the two terms may seem similar, they have different meanings. Health refers to the absence of illness or injury. Or the overall condition of your physical and mental state. The Wellbeing definition refers to actively engaging in practices and behaviours that promote a healthy body and mind. It is the deliberate effort to prioritize your healthcare and make choices that contribute to your overall wellness. And yes, it involves your effort!
By combining these definitions, we can better grasp the terms of Health and Wellbeing. My interpretation of health and wellbeing is: Making a deliberate, active approach to care for your physical, mental, emotional, and social needs. Striving for a healthy life that keeps you free from illness and injury. But also contributes to your happiness and overall life satisfaction.
Factors that influence our health & wellbeing
Various factors influence our health and wellbeing. These factors can range from where we live and our demographics to the everyday choices we make. For example, good nutrition and hydration are crucial for our total health. Regular exercise and movement help keep our bodies strong and mobile. A supportive network of family and friends can contribute to our emotional wellbeing. Getting enough sleep is essential for rejuvenation and overall wellbeing. And living in a safe and fair society can greatly impact our sense of security and belonging.
In this article, I’m going to share with you the Top Five Pillars of Health and Wellbeing. Whenever I ask an allied health professional the answer is always the same.
To take charge of your health and wellbeing journey, it's important to focus on these five pillars:
1. Good nutrition
In our modern Western society, we have an abundance of food available to us. Unfortunately, it is not all healthy. The rising obesity rates, illness, disease and dementia have been linked to ultra and highly-processed foods. Which is most of what is on the supermarket shelves. A good healthy nutritional intake consists of good proteins such as meat, fish, and legumes. Good fats are essential such as Olive Oils, Nut Oils and good quality butter. Vegetable oils are not. Such as canola or sunflower which can cause inflammation, which is why it is important to eat good fats. Lots of colourful vegetables at each meal and, fibre-rich fruits. And including good gut-healthy foods such as sauerkraut, natural yogurts. The closer to nature your food is, the healthier it is for you.
2. Regular exercise
Engaging in weight-bearing, resistance, and intensive interval cardio training is ideal. This improves muscle strength, mobility, and cardiovascular health. The greater our muscle density and strength, the greater our mobility and stability. Muscle loss with age has been linked to reduced physical activity. Another important point to keep up your exercise. Remember, exercise also has a positive impact on mental wellbeing. Going for a walk whilst great and good mentally, doesn’t cut it. Finding something you enjoy doing, makes regular exercise easier to achieve.
3. Quality sleep
Sleep is often neglected in our fast-paced society. Yet it is one of the most important factors in good health. Our body needs deep restful sleep, and the benefits go way beyond just feeling less tired. The benefits can help protect your mental and physical health and quality of life and safety. Prioritising 7-9 hours of good quality sleep is needed. For weight management, immunity, emotional wellbeing, energy productivity, relationships, and longevity. While fixing your sleep may take time, it doesn’t have to be hard. It can be as simple as making a regular bedtime and turning off your screens up to 2 hours before going to sleep. Don’t overthink it and give yourself some space and time to work it out.
4. Stress management
Stress is a factor of life and biological necessity. Have you ever heard Fight or Flight – how our bodies react to certain situations? It may be something within your control or outside of it. However, periods of stress, long or short, can affect how we turn up each day. It can cause sleep problems, increased body weight, gut disorders, and affect our relationships. Learn to recognize and manage stress effectively. It's crucial to have tools and strategies to reduce stress. This can include taking breaks, practising deep breathing, or seeking support from professionals. Or bringing a little bit of joy into your everyday.
5. Building relationships and connections
Cultivate meaningful connections with loved ones and actively engage with your community. These relationships can be powerful and provide joy, purpose, and a sense of belonging. As well as including the gift of giving to yourself and others. To create new relationships, try a local group who have common interests or hobbies. Or spiritual connections, religious groups or others, that share your values. Centenarians in the Blue Zones prioritize their family, friends and communities. And is believed to help them to live longer, healthier lives.
Remember, these pillars are interconnected. Focusing on one can often lead to improvements in the others. Taking a proactive approach to your health and wellbeing you can create a balanced life.
Interested in learning more about Health & Wellness Coaching? Or want guidance on how to take the next steps, feel free to message me and we can schedule a discovery call. Together, we can empower you to live a healthier and happier life.
Linda Terlikar-Legras, Executive Contributor Brainz Magazine
Linda Terlikar-Legras is an awarded Personal Trainer and Health & Wellness Coach and Keynote Speaker. Years in Corporate Marketing with Blue Chip Companies, whilst fulfilling when younger, didn't translate to giving back to her community. Finding later in life a passion for triathlons led to a lifelong passion to keep fit and healthy. Opening her own studio with her husband (a Strength & Conditioning Coach for Australian Olympic Snow Sports) has led Linda to doing more than prescribing exercise. Her motto is for all to be fitter, health and happier and along with her Personal Training is now helping busy women lay a strong foundation for ageing well, through their 40’s, 50’s and beyond.
