When it comes to feeling your best, it tends to all comes back to the 5 Pillars of Health. These are the foundations that support every part of our well-being, yet they’re also the first things we tend to overlook when life gets busy.
Over the years, I’ve met countless patients and clients who tell me they’re “doing everything” they possibly can—cutting calories, working out harder, adding the newest supplement—yet they still feel stuck and frustrated with their results. The truth is, if even one of these pillars is out of balance, it can hold you back no matter how hard you’re working in other areas.
That’s why I always come back to these five. Instead of chasing the next quick fix, we zoom out and look at the bigger picture: are you nourishing your body with the right foods? Are you moving in a way that supports your goals, not drains you? Are you actually giving your body time to rest and recover? Are stress and mindset working against you? And do you have the support and connection that keep you grounded?
Now, instead of panicking and thinking about all the things that we “aren’t” doing or “should be” doing on a regular basis – even with our best intentions – I’d like to spend the rest of this blog outlining each of the 5 pillars. I’ll provide lists of things to consider in each category, and options for action steps if that pillar feels out of balance. The truth is, the rest of our lives will give us many chances to recalibrate in all areas of health. What’s more, these lists are by no means exhaustive! There are many considerations for each pillar of health. Instead, I hope the thoughts here allow you to have more curiosity about the areas of health in which you may need more support.
When we rebuild from this foundation, real, sustainable progress starts to happen—and it feels a whole lot less overwhelming.
The 5 Pillars of Health:
Pillar 1: Stress
Stress can be mental/emotional stress, but it can also be environmental stressors (think molds/plastics) or physiological stressors(think blood sugar swings and gut dysbiosis).
Considerations:
- Have I taken time to mitigate environmental stressors, and do I know what those might be?
- Are there signs of my body being under stress that aren’t being addressed (restlessness/anxiety, brain fog/fatigue, GI issues, mood swings, etc)?
Action Steps:
- Periodically check in with the EWG and other groups (like Yuka) to check that personal care and household products aren’t adding unnecessary toxins to your environment.
- Consider a Total Toxic Burden test for specific support
Pillar 2: Nutrients and Detoxification
Nutrients make up our cellular DNA, and well-functioning detoxification is essential to health and longevity.
Considerations:
- Is my plate well-balanced 80% of the time, with foods like alcohol, dessert, and fried foods making an appearance just 3-4 times a week?
- Am I having regular bowel movements (2-3 daily)?
- Do I have good energy, minimal aches and pains?
Action Steps:
- Keep a food log for a week to check in with the consistency of your balanced lifestyle.
- Make an appointment with your dietitian to discuss plate balance and consistency.
- Consider a GI Map or Food Sensitivity Panel
Pillar 3: Movement and Mobility
Both exercise and non-exercise activity, or mobility, are essential parts of a healthy lifestyle. Movement in general helps circulate blood and lymph tissue, improves insulin sensitivity, and supports deep cellular health.
Considerations:
- Am I getting 7-10,000 steps daily?
- Do I sit most of the day, or am I taking small movement breaks throughout the day?
- Aim I getting at least 90-150 minutes a week of zone 2 cardio, and anywhere from 30-40 minutes 3-4 times a week of progressive overload strength training?
Action Steps:
- If your step count is lower than 7,000, try to average an extra 100-500 daily until you’re closer to the 7-10,000 daily step range.
- Add in quick bursts of movement breaks during sedentary work days.
- Come see one of our physical therapists or personal trainers for 1:1 movement support.
Pillar 4: Sleep and Rest/ Recovery
Sleep is when we have the most repair and recovery of our bodies and brains. We burn fat the most when we sleep, and missing sleep hours is associated with decreased insulin sensitivity and progression towards metabolic conditions and diseases.
Considerations:
- Am I getting 7-9 hours of sleep each night?
- Am I screen-free 2-3 hours before bed?
- Do I wake feeling well-rested?
- Do I pioritize rest in general, with mental down-time (not always scrolling on phones or zoning out in front of a screen) AND physical down-time (taking rest days from exercise).
Action Steps:
- Consider a wearable device to track sleep.
- Consider wearing red lens blue light blockers at night to help wind down and create a dimness of environment
- Follow up with your provider for hormonal imbalances that can contribute to sleep disruptions.
- Check in with your health coach to optimize your wind-down routine.
Pillar 5: Mental/Emotional/Psychosocial Wellbeing
Last but not least, our emotional and mental well-being is hugely important for our overall health.
Considerations:
- Does my social network feel generally supportive?
- Do I have any underlying traumas, negative thought processes, or unhelpful beliefs about my body and my health that have gone unaddressed?
- Do I need to ask family/friends/or hire help to take some things off of my plate?
Action Steps:
- Seek professional counseling as needed.
- Consider stacking nutrient and movement needs with socialization needs. Walk with friends, play with your kids in the park, or do meal prep with your neighbors.
Summary:
The reality is that none of us can “do it all” all of the time. Instead, take some time to reflect on where there are balances and imbalances in your life. If you feel stuck, can you use the 5 pillars to think about where you might be stuck? If you’re really consistent with sleep, exercise, movement, and mobility and still not seeing changes, could there be something causing stress and impairing detox pathways in your body, or even a long-held belief or trauma that needs support? My hope is that some of these thoughts allow you to consider what to focus on in the next phase of your health journey, and point out areas where you might need more support. Don’t forget that we are here to support you in your health journey at STAT Wellness.
