There are five foundations of physical wellness: proper nutrition, sleep, hygiene, rest, and exercise. If you want to be physically healthy, you need to make sure you are taking care of all these areas. Physical Wellness is 1 of the Seven essential foundations needed for a healthy life.
Many people focus on just one or two of these foundations and neglect the others. This can lead to health problems down the road. In this article, we will discuss each of the five foundations in detail and explain the importance of physical wellness and how it affects your life.
As someone who has suffered from an autoimmune connective tissue condition for years, I’m always making sure my physical health is in check. If you want to feel your best these are the 5 main foundations that can help you achieve optimal physical health
- Nutrition
- Sleep
- Exercise
- Hygiene
- Rest
Proper Nutrition
Proper nutrition is important for your physical wellness because it gives the body the nutrients it needs to function properly. Without proper nutrition, your body will not be able to properly repair itself or fight off disease.
A proper diet that works for you will help build a stronger immune system, lower the risk of developing non-communicable diseases ( heart problems, high blood pressure, diabetes), and keep your body feeling strong and energized throughout the day.
The health industry is a multi-billion dollar year industry, and because of this, we have seen a rise in a multitude of fad diets and nutrition plans on the internet. Eating healthy is not complicated and doesn’t have to be hard.
Over the years I have tried many diets and have gained and lost 50-plus pounds more times than I can keep track of. After years of yo-yo dieting, I had enough. I used the below strategies to help me gain control of my bad eating habits.
- Track what you eat and make sure you are in your daily caloric range. Or in a slight calorie deficit to lose weight
- Make sure 80% of the food you eat is a whole food and not processed package food.
- Allow and enjoy treats now and then
- Have 5 go-to healthy recipes you can make in a hurry for each type of meal: breakfast, lunch, and dinner
Don’t overthink it. Eating healthy is easy, listen to your body and feed it high-nutrient food.
Proper Sleep
Bedtimes are not just for kids.
Sleep is also important for physical wellness. When you sleep, your body has a chance to rest and heal. Getting enough sleep can help improve your mood, increase your energy levels, and boost your immune system.
Our body runs on an internal clock and depending on the time of the day you will either be fully energized or ready to wind down and rest. If you don’t have a proper sleep cycle this can put your body and mind into a chronic state of confusion as well as stress.
Sleeping is not just about allowing the body to rest. A proper sleep schedule has numerous other health benefits.
Stronger Heart
While you are sleeping there is less stress put on the heart which allows it to recover from the day. this article explains more about how sleep deprivation affects your heart
https://www.sleepfoundation.org/sleep-deprivation/how-sleep-deprivation-affects-your-heart
Prevent weight gain
Not getting a proper night’s sleep can affect your hormones. One of the hormones known as Ghrelin is the hormone that lets your body know it’s time to eat. When you have not had enough sleep your body will start to produce more Ghrelin and will signal to your brain that you need to eat more. If this was not bad enough another Hormone called Leptin helps you know when you have eaten enough and to stop. So when you are sleep deprived your body will produce less leptin
So basically being sleep-deprived makes you more hungry and harder to fill up which leads to excess eating and weight gain.
Sleep and Memory
A good night’s sleep has been shown to not only improve memory but also assist in the learning of new skills. While you are sleeping the brain begins to analyze the experience from the day and decide what memories to keep and what memories are ok to let go of. During this time new pathways are built-in in your brain that help strengthens your memories or a new skill you are learning.
As explained in this excerpt from an article from sleepfoundation.org “ People who don’t get enough sleep may experience the effects of sleep deprivation…Since the brain does not have sufficient time to create new pathways for the information you’ve recently learned, sleep deprivation often affects how memories are consolidated” to read more check out the link below
https://www.sleepfoundation.org/how-sleep-works/memory-and-sleep
Benefits of Exercise
Exercise is one of the most important things you can do for your physical and mental health. It releases endorphins that make you happy, help you maintain a healthy weight, boost your immune system, and prevent diseases. When you feel good physically, you tend to feel better emotionally and mentally as well.
Exercise is one of the best ways to prevent aging
Exercise is one of the best ways to prevent aging. It keeps your body healthy and strong and prevents the development of chronic diseases. Exercise also helps keep your mind sharp and prevents cognitive decline. Studies have shown that people who exercise regularly tend to look and feel younger than those who don’t.
When you exercise your body releases natural endorphins that provide numerous benefits besides just making you feel good. according to an article by selfhacked.com endorphins are natural painkillers, that decrease stress, anxiety, and depression, help regulate hormones, and can help even prevent cancer.
Exercise increases your energy:
Exercise is a great tool to help you maintain a healthy weight, which in turn boosts your energy levels. When you have more energy, you’re able to do more things and feel more productive. Exercise is one of the best ways to increase overall energy.
Exercise helps us metabolize energy (calories) more efficiently, with a faster metabolism we are able to burn off food faster and convert it into energy
Exercise helps with Brain Health:
Exercise has many benefits for the brain, including boosting cognitive function, preventing dementia and Alzheimer’s disease, and enhancing mood. Exercise helps keep the brain healthy by increasing blood flow and oxygen supply to the brain, and by promoting the growth of new neurons.
Exercise is one of the most important things you can do for your physical and mental health. It releases endorphins that make you happy, help you maintain a healthy weight, boost your immune system, and prevent diseases. When you feel good physically, you tend to feel better emotionally and mentally as well.
Good Hygiene
Good hygiene is important for your health for many reasons. It helps protect you from getting sick, keeps your body functioning at its best, and makes you look and smell good. By practicing good hygiene habits every day, you can stay healthy and feel confident in yourself.
Benefits of good hygiene
Reduced Risk of Infection:
Good hygiene practices help to reduce your risk of getting sick. By washing your hands regularly, you can reduce the number of bacteria on them and lower your risk of getting an infection.
A large percentage of foodborne disease outbreaks are spread by contaminated hands.
Improved overall health:
Practicing good hygiene habits helps keep your body healthy by removing harmful bacteria and keeping your immune system strong. If you are wanting to know more about how to increase your immune system, feel free to check my article on how to naturally boost your immune system.
Improved appearance:
Good hygiene can also help keep you looking clean and healthy. Washing your face, brushing your teeth, and taking care of your hair can make you look more presentable and put together.
How to practice good hygiene
Washing your hands regularly: washing your hands regularly is one of the most important things you can do to maintain good hygiene. Make sure to wash your hands with soap and water for at least 20 seconds, especially before you eat or prepare food.
Brushing your teeth and flossing: brushing your teeth and flossing removes harmful bacteria from your mouth and helps keep your teeth healthy. Make sure to brush your teeth twice a day and floss once a day.
Showering and bathing: showering and bathing help remove dirt and sweat from your skin and keeps you clean and smelling fresh. Shower at least once a day and bathe at least once a week.
Taking care of your hair: taking care of your hair helps keep it clean and free of bacteria. Wash your hair regularly, using shampoo and conditioner, and avoid putting products directly on your scalp.
Importance of Rest
It’s important to reset your mind and body regularly. Benefits of resting, include improved mental health, physical health, and overall well-being. Resetting can be done in many different ways, but it’s important to do it in a way that is best for you.
Benefits of Resting
Most people know that resting is important, but many don’t understand the benefits of doing so. When you rest, your body can focus on repairing and restoring itself. This can lead to improved mental health, physical health, and overall well-being.
Resting is especially important for those who are chronically stressed. When you’re constantly on the go, your body never has a chance to recover. This can lead to several negative consequences, including fatigue, decreased productivity, and impaired mental function.
6 tips on how to properly rest
There are many different ways to reset and rest your body. Here are a few tips:
Get enough sleep. Most people need around eight hours of sleep per night. If you’re having trouble sleeping, try sticking to a regular bedtime and avoiding caffeine before bed.
Taking breaks throughout the day is a great way to give your body a chance to rest. When you’re constantly working, your mind and body never have a chance to recover. Taking breaks allows you to rejuvenate and come back refreshed.
Practice yoga or meditation. Both yoga and meditation can be great ways to relax and de-stress. They can also help improve mental health and well-being.
Get outside. Spending time outdoors has been shown to have many benefits, including reducing stress levels and improving moods.
Take a relaxing bath and unwind from the day. I long hot bubble bath is the perfect way to relax tired muscles and give your mind a chance to rest.
Physical Wellness
By taking care of all five foundations of physical wellness, you will be on your way to a healthy and happy life. Remember, physical wellness is not about being perfect. It’s about finding a balance that works for you and making small changes that can have a big impact on your health.
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