Basic Foundations of Health

The basic foundations of health encompass vital aspects of everyday life. These factors include hydration, diet, sleep, physical activity, and stress management. While these may seem second nature to many, they are often overlooked in everyday life. Forgetting these essential but straightforward aspects can hinder our everyday wellness and the capacity in which our bodies function.

The start of the new year is the perfect time to set new resolutions. Yet, sometimes we set unrealistic expectations that we can’t stick to. Or, more likely, we quickly get bored with these changes. This year, I propose that we set more realistic goals. Goals that focus on small, everyday changes we can make to improve our overall health. By prioritizing these fundamental determinants of health, we can help to ensure that our bodies have the necessary foundations to function optimally.

Diet

As naturopathic doctors, we see food as medicine. What you eat daily determines how your body functions and operates on a daily basis. We can think of this process similarly to how we fuel our cars. Putting diesel fuel into a vehicle that requires unleaded fuel will not allow the car to run properly. Similarly, putting ultra-processed foods into your body frequently will most likely not allow you to run properly either. It is easier for us to identify what we need to consume on a daily basis once we shift our viewpoint to see food as a fuel source. Proteins are essential for building muscle, skin, bones, and blood, among other things. Healthy fats serve as an energy source for our bodies. Fruits and vegetables act as fiber to keep things moving and antioxidants to reduce oxidative stress.

Hydration

Our bodies are composed of approximately 70% water. This means that ensuring that we consume enough water is essential to our survival. Dehydration can cause headaches, muscle cramps, low blood pressure, dizziness, dry skin, and a range of other symptoms. Therefore, it is essential that we not only drink water throughout the day but also meet our daily hydration goals to maintain optimal health. If you are finding it difficult to reach your daily goals, consider changing things up and adding different fruits to your water or incorporating herbal teas into your daily routine.

Various conditions may require more or less water intake, so it is essential to consult a healthcare provider to determine a rough estimate of how much water you should aim to drink daily.

Sleep

Sleep is essential for our health, as this is the time for our brains to rest and reset, allowing us to function at our best the following day. Without proper sleep, our nervous system may not function optimally, and we may feel more stressed and overwhelmed than usual. Sticking to a sleep schedule, reducing screen time before bed, and creating a relaxing sleep environment are all ways to help support proper sleep.

Stress Management

Having a ‘stress management toolbox’ is essential in today’s society, as many of us lead busy and often stressful lives. We may never lead a stress-free life, but it is vital that we can manage stressors effectively when they arise. Daily grounding, meditation, and breathing exercises are all small yet effective practices that we can incorporate into daily routines to help mitigate stressors.

Movement

Daily >movement is essential for optimal health, and a variety of movements is typically best. We aim to incorporate cardio exercises (such as walking, biking, or using an elliptical) alongside strength training and core/stability work to ensure we support the entire body. The American Heart Association recommends at least 150 minutes of moderate intensity exercise (ex: brisk walking, cycling on flat ground, water aerobics, doubles tennis, or dancing), or 75 minutes of vigorous exercise weekly for optimal health. If you are not hitting these goals and are not sure how to get started, consider starting slowly and working your way up each week!

If you want to work on improving the fundamental foundations of your health but are unsure how to get started, schedule an initial appointment with one of our naturopathic doctors for guidance. We can help you establish goals and find ways to incorporate more movement, better sleep, and stress management practices into your everyday routine to improve your overall health!

References:

https://medicalwesthospital.org/blog/are-you-drinking-enough-water/

https://newsinhealth.nih.gov/2021/04/good-sleep-good-health

https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults