Building Better Health: Reflecting on the Five Essential Pillars

What does it really mean to be healthy? In a world full of biohacks, superfoods, and sleep trackers, we often overlook the simple, foundational elements that support our wellbeing — no matter our age, lifestyle, or goals.

As a healthcare practitioner, I understand that health means different things to different people. Each individual’s needs vary based on countless factors. This article isn’t a step-by-step guide, but an invitation to reflect on five key pillars of health — sleep, diet, exercise, laughter, and emotional awareness. By deepening your relationship with each of these, you can create lasting change in how you feel, move, and live.

1. Sleep: The Foundation of Recovery

Good sleep enhances everything — from mood and motivation to tissue repair and memory consolidation. Without it, even the best diet or exercise plan will fall short.

If your patients aren’t sleeping well, this should be the first priority to address. Poor sleep has a greater negative impact on recovery and overall health than almost any other factor. Without adequate rest, the body cannot repair tissues effectively, regulate pain, or maintain energy levels — all essential for healing and rehabilitation.

Sleep affects vital processes in the body. During deep sleep, the brain rewires synapses, supporting learning and cognition. Meanwhile, muscle growth, tissue repair, protein synthesis, and growth hormone release occur primarily during sleep. Poor sleep is linked to numerous chronic diseases and negative health effects.

Sleep quality can be improved by morning and early evening sunlight exposure, which helps regulate our circadian rhythms through retinal ganglion cells. Consistent sleep and wake times, Yoga Nidra, mindfulness meditation, and deep breathing also support restful sleep.

Light exposure between 11 pm and 4 am, food timing, caffeine, alcohol, room temperature, and mattress firmness can all disrupt sleep — though effects vary between individuals.

For a deeper dive, I recommend Matthew Walker’s book Why We Sleep and Dr Andrew Huberman’s podcast on neuroscience and sleep.

2. Diet: There’s No One-Size-Fits-All

Ignore the fads. While popular diets like Keto, paleo, vegan, and Mediterranean differ, most share an emphasis on whole foods and plants.

People often feel immediate benefits when switching diets because they simply eat a wider variety of whole foods. There is no perfect diet; what works depends on your unique needs, goals, and context.

Good nutrition is about whole, natural foods — colourful fruits and vegetables, nuts, seeds, whole grains, legumes, and preferably free-range meat, fish, and eggs. Eating until about 80% full while reducing refined sugars, carbohydrates, and trans fats supports health and longevity.

Nutrition science can get complex, but simplicity and variety often lead to the best results.

3. Exercise: Move With Curiosity, Not Obligation

Exercise means different things to different people. For me, it’s about fun, play, movement exploration, and connecting with nature.

I enjoy running and trekking not for mileage or calories burned but for the joy of being outside and moving freely. These experiences have led me to run marathons and ultra-marathons — achievements born from curiosity and presence rather than fixation on outcomes.

Focusing solely on results like weight loss or muscle gain risks turning exercise into a chore or struggle. While challenges have value, rushing toward goals can cause us to miss the joy of the journey.

Being present during movement deepens self-awareness and expands movement potential. When exercise feels like a habit or obligation, slow down, listen to your body, and explore new, less predictable ways to move.

True power often comes from efficient organisation, coordination, and timing — not sheer willpower.

4. Laughter: Your Nervous System’s Reset Button

We can all laugh more. Science is beginning to confirm what we feel intuitively: laughter reduces stress and activates the parasympathetic nervous system, helping us feel calm and connected.

Actively seeking laughter — spending time with funny people, watching comedies, or simply smiling — positively influences mood and health.

Laughter strengthens social bonds, reminding us of our shared humanity.

5. Thoughts & Emotions: You Are Not Your Mind

“We’re not our bodies or emotions. We’re consciousness itself.” — Jack Kornfield

Our brains process imagined stress much like real stress, affecting body and mind alike. Negative self-talk correlates with anxiety and depression, while compassionate mindfulness practices can down-regulate stress responses.

Mindfulness meditation, breathwork, and techniques like visualising panoramic (wide) vision help calm the autonomic nervous system by reducing perceived threats.

While mental health is complex, nurturing a healthy internal narrative is a powerful step toward wellbeing.

Final Thoughts

These five pillars — simple yet profound — provide a strong foundation for wellbeing. None offer quick fixes or miracle cures, but together they cultivate resilience, presence, and health.

Begin where you are. Choose one pillar to explore this week. With patience and curiosity, your body and mind will respond — helping you live fully in the unpredictability and splendour of life.

Resources

• TED Talk: How Mindfulness Changes the Emotional Life of Our Brains — Richard J. Davidson

• TED Talk: The Secrets of Blue Zones: How to Live to 100+

• Podcast: Finding Mastery with Jack Kornfield

• Books:
  

• Why We Sleep – Matthew Walker

• Slowing Down to Run Faster – Edward Yu

• Journal: Complementary Therapies in Medicine, Vol 19, Issue 3