The Four Foundations of Health Harmony
Simplify. If I had a motto, that would be it. We tend to overcomplicate things these days, especially our health. There’s so much health information on the internet and social media, and it’s on the rise. It’s overwhelming and often conflicting. Even with my training in nutrition, I find it hard to navigate and sometimes get lost in the storm of wellness propaganda. But when I remember to keep it simple, muffle the external noise and attune to my inner self, I feel closer to harmony.
I believe that having a healthy, happy life lies in focusing on these simple areas: Food, Movement, Rest and Connection. I believe that understanding the important role that these play in our life and taking small steps towards finding harmony in the areas that feel out of balance is the key to health mastery. Notice I don’t say ‘achieving’ health, but ‘taking steps’ towards. We need to recognise that, just like life, health is a journey, not a destination to arrive at. In fact, it might be more appropriate to call it a balance of relationships – and here are the four fundamental ones…
1) Food
Nowadays, I don’t think anyone can argue that what we eat doesn’t impact our overall health (physical, mental and emotional). To put it simply, what we eat and drink goes into our cells and feeds our brain. There are a whole host of nutrients and minerals we need to thrive – ones we need to ingest via our food. Fortunately, foods found in nature provide all of these. If the majority of our diet is NOT based on foods found in nature, then we can say goodbye to strong bones, good immunity, bundles of energy, better mood and more. And no – it’s not enough to just take a multi-vitamin!
It’s more than the food
It’s important to mention that it’s not just what we eat, but how we eat. You might have heard the saying ‘you are what you eat’– this is overly simplistic; we should be saying, ‘you are what you eat, digest, absorb and assimilate’. The process around eating has a large part to play in the outcome of this.
“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.”
– Ann Wigmore
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Try. . . eating at least one homecooked meal per day made with real, single-ingredient foods. Add mindfulness around the meal: turn off screens, sit around a table, light a candle and dim the lights.
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2) Movement
“Take care of your body. It’s the only place you have to live in.”
— Jim Rohn
Our bodies are designed to move – and they love it. Regular exercise helps subdue depression, prevent chronic disease and puts us in a healthier place. It’s truly like a magic pill. The great news is, there are hundreds of ways to move. Swimming, yoga, running, walking, dancing, to name a few. You don’t have to run marathons or join a crossfit gym (unless that’s your jam). Start by simply developing a movement routine – one that builds your confidence to explore movement in places and spaces that you most enjoy and where you feel safe.
Try. . . moving your body during TV time. Some press-ups, lunges, hula-hooping, or just some gentle stretches. If you have a resistance band or light hand weights, you can incorporate them in, too.
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3) Rest
Just as our bodies need to move, they also need to rest and be still. More than ever, we’re seeing researchers and experts glorifying the benefits of good quality sleep – and with excellent reason! Scientific research shows that healthy sleep is important for a whole host of things, including cognitive functioning, mood, cardiovascular health and metabolism. Not convinced? Watch Matthew Walker’s TED talk Sleep is your superpower and then come back here.
Calming breathing techniques really work! They take just a few minutes and can be done anywhere.
Rest takes a variety of shapes beyond sleep. To me, rest also encompasses relaxation and a state of calm. Too many of us are caught in the grind of work, responsibilities and ongoing stress. What’s the use in getting 8 hours of sleep a night when we feel wound-up and tense every day? Stress-related, chronic conditions are sadly on the rise, proving that we need to prioritise relaxation and regularly schedule activities that soothe our highly charged nervous systems. There are plenty of strategies, tools and practical exercises that are well worth exploring. Upshot is, if you’re not taking time out to rest, you need to start. It’s not selfish, it’s necessary.
Try. . . ’square/box breathing’ when you want to transition into rest mode (1. Inhale for 4 secs. 2. Hold for 4 secs. 3. Exhale for 4 secs. 5. Hold for 4 secs. 6. Repeat). I know it sounds basic, but don’t underestimate its power! Here’s a more in-depth tutorial, per the Cleveland Clinic.
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4) Connection
In today’s fast-paced world, it’s easy to feel disconnected from the people and things around us – not to mention from who we are. But by using the power of awareness and personal enquiry, we can cultivate inner and outer connection, and thus deepen into our lived experience. Fostering meaningful connections can have a profound impact on our well-being, inner world and sense of community, whether it’s connecting with ourselves, with nature, with loved ones, colleagues, strangers, or even animals. Authentic connection gives us a sense of belonging and makes us feel seen and valued. Takeaway? Connection matters!
Connection might seem like one of the harder areas to take control of, but it’s simpler than you think. The key is to be present and engage fully and without judgement with the people around you, and, for reconnecting with yourself, with whatever feelings are arising in your body.
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Try. . . not checking your smartphone when you’re commuting. Leave it alone. Let the journey absorb your attention. Those other phone-wielding passengers? Don’t be one of them. Be a maverick. Enjoy.
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I don’t believe that tending to these areas is always easy, but it is simple. The reason it’s not easy is because it looks different for everyone. We’re all unique individuals; there’s no cookie cutter approach we can all take. Our brain and biochemistry, not to mention our lifestyle, social and economic circumstances and emotions all influence the bigger picture of our health. But that doesn’t mean we can’t find help and support in other places. If you want to make new food and lifestyle choices but you don’t know where to start, consider working with me, or another health coach whose approach you resonate with. A Health Coach can guide you towards sustainable lifestyle changes. It’s not clinical treatment but a partnership that empowers you to make informed decisions about your health. You can get in touch with me or find another Health Coach via the UKIHCA Directory. You deserve to find your health harmony.
"The secret of your future is hidden in your daily routine."
– Mike Murdock