“Good health” is more than just the absence of illness. At Innovative Medical Imaging, we believe that true health is about more than just your physical well-being—it’s a balance of many different factors that nourish both your body and your mind. This whole-body perspective is what our friends are The American College of Lifestyle Medicine refer to as the “Six Pillars of Health.” They include your physical, mental, emotional, and even your social well-being.
In today’s post, we’re covering these six pillars and sharing some ways you can improve your health in each of them!
The 6 Pillars of Health
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Whole Food, Plant-Based Nutrition
There is extensive scientific evidence supporting that the use of a whole-food and predominantly plant-based diet can be used as a strategy in the prevention of chronic diseases and treatment of chronic conditions. It can even, in intensive therapeutic doses, help reverse certain chronic conditions. A whole-food and plant-based diet is rich in fiber and antioxidants, and is nutrient-dense. Choose a variety of minimally processed vegetables, fruits, whole grains, nuts, seeds, and legumes.
| Eat Plenty Of… | Eat Less or Avoid… |
| Vegetables | Sugary beverages like soda, cocktails, juice, sweetened coffee, and energy drinks |
| Fruits | Processed meats like sausage, bacon, salami, bologna, and deli meat slices |
| Legumes | Processed grain snacks like crackers, pretzels, and chips |
| Whole Grains | Cakes, pastries and sweets |
| Mushrooms | Dairy (especially high-fat types with added sodium or sugar) |
| Nuts and Seeds | Red meat |
| Herbs and Spices | Poultry |
| Water | Eggs |
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Physical Activity
Sedentary behavior can put you at risk of many different diseases and conditions, including heart disease. Regular and consistent physical activity helps combat the negative effects of sedentary behavior, which is why it’s so important for adults to engage in general physical activity as well as purposeful weekly exercise. This is a key part of improving your overall health and resilience.
The more physical activity, the more benefit, but any amount of exercise is better than none. Working with a certified exercise specialist such as a kinesiologist, exercise physiologist, physical therapist, or certified personal trainer is the safest and most reliable way to begin an exercise program.
The recommendation for healthy adults* 18-64 years old is to do at least:
- 150-300 minutes of moderate-intensity exercise
- OR 75-150 minutes of vigorous-intensity activity weekly
- Plus two or more days weekly of strength training.
*Additional recommendations are available for older adults, pregnant women, and those diagnosed with chronic diseases. Speak to your doctor about what level of activity is right for you.
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Stress Management
Not all stress is bad for us. Some stress can even be helpful when completing important projects, studying for an exam, or accomplishing difficult tasks. On the other hand, negative stress or distress can cause short or long-term anxiety, decrease your mental and physical performance, and even put you at risk for mental and physical health disorders. Distress can be caused by many different factors, and can look different for everyone.
Here are a few stress management tips that you can follow to help you reach a healthy level of stress:
- Connect with others
- Try different healthy ways to relax (music, exercise, dance, meditation or
yoga)
- Take time for fun, creative activities, or hobbies
- Keep a gratitude journal or write about stressful events
- Take care of spiritual needs
- Make time to laugh (comedy, joke books, etc)
- Avoid caffeine and alcohol
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Avoid Risky Substances
It isn’t a secret that the overconsumption of tobacco and alcohol has been shown to increase the risk of numerous chronic diseases and death. Treatment and recovery from these substances take time. There are many different approaches you can take, and it’s common for people to make multiple attempts to cut these substances out of their daily lives. Remember, patience and support are the most important parts of breaking risky substance use habits.
Counseling, medication, and group therapy are all effective ways to find support and make the journey a little easier. A combination of two or all three is even more effective! Keep in mind that slips and relapses are normal and considered a common part of the change process. A setback doesn’t mean that you’ve lost all of your progress—it’s just a setback. Set goals, find support, and be persistent! You can do this.
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Restorative Sleep
Sleep is a necessary part of human health. Negative effects of sleep interruptions and delays can include poor attention span, sluggishness, decreased social battery, depression, increased hunger, decreased caloric burn… and the list goes on. Good and restorative sleep is vital to your health. 7 hours of deep, restful sleep is the recommended minimum. If you are struggling to sleep or you are constantly waking up feeling drained, ask your healthcare team whether a sleep study or insomnia therapy might be needed.
Tips for Better Sleep:
- Only use your bed for sleeping
- Establish a regular sleep schedule (wake up and go to sleep at consistent times)
- Minimize/eliminate noise and lights in your bedroom
- Increase your daytime exposure to sunlight
- Eliminate caffeine at night and reduce caffeine during the day
- Avoid high-sodium and high-sugar foods before bedtime
- Increase your exercise to 150 minutes of moderate-intensity per week
- Include more whole and plant-based foods into your diet
- Avoid alcohol within 3 hours of bedtime
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Social Connection
Social connections and relationships affect our physical, mental, and emotional health. In fact, research shows that the single most important predictor of human happiness and longevity is having strong social connections. Health-related measurements such as blood pressure and heart rate can even improve with short and positive social interactions!
Here are a few tips to help you create new social connections:
Find somewhere to volunteer.
Helping others can improve your health, increase your happiness, and create opportunities for you to meet new people. Find online groups or visit a community resource center to find volunteer opportunities near you.
Go to local events!
Whether it’s an art show, music, theater, or sporting event, social gatherings like these are a great way to meet new people and enjoy the energy of the crowd. If you’re located in or around Twin Falls, here are a few different social engagement opportunities that happen year-round in our area:
- The College of Southern Idaho hosts a variety of events and community enrichment opportunities year-round. View the CSI calendar of events here!
- The Orpheum Theater in downtown Twin Falls hosts plays, musicals, movies, and more! View their website here to see more upcoming events.
- Look for local sporting events and groups. Twin Falls Parks and Rec keeps a roster of local sports clubs on its website. Sign up for sports, or attend games! Visit the Parks and Rec website here.
Here are a few more tips on how you can nurture your existing relationships and connections:
- Make time to spend with your friends and loved ones
- Be flexible, supportive, and excited about other people’s stories and daily life
- Tell others about new experiences you’ve had, or plans you have for the near future
Embrace a Healthy Lifestyle with Innovative Family Medicine
At Innovative Family Medicine, we know that true health is about more than just your physical body. Your mental and emotional health also play a major role in your overall quality of life. We believe in addressing health from a holistic perspective. We empower, enable, and encourage our patients to grow in all six of the pillars of health—and we’re here every step of the way to help make it easier. If you’re ready to experience a patient-first approach to your healthcare, schedule an appointment at Innovative Family Medicine, today!