The Seven Pillars of Health (Library Edition)

1. Water: The Foundation of Health and Vitality

You can live five to seven weeks without food, but the average adult can last no more than five days without water.

Hydration is crucial. The human body is composed of about 70% water, with muscles being 75% water and brain cells 85% water. Adequate water intake is essential for nearly every bodily function, from regulating body temperature to transporting nutrients and oxygen to cells.

Avoid dehydration. Chronic dehydration can lead to a host of health issues, including headaches, joint pain, and digestive problems. The body begins to ration water when dehydrated, prioritizing vital organs over less critical functions. To prevent this, aim to drink half your body weight in ounces of water daily.

Choose clean water sources. Tap water often contains contaminants, so opt for filtered or spring water when possible. Alkaline water with a pH of 7.0 to 7.5 is ideal for maintaining bodily pH balance. Consider investing in a high-quality water filter to ensure you're drinking the cleanest water possible.

2. Sleep: Nature's Restorative Elixir

Good sleep is one of the best "health principles" available to you, and yet relatively few people get adequate sleep.

Sleep is vital for health. During sleep, the body repairs itself, the immune system recharges, and the brain processes and orders thoughts. Lack of sleep can lead to a host of health problems, including increased risk of diabetes, heart disease, and cognitive decline.

Prioritize sleep hygiene. Create an environment conducive to sleep:

• Keep your bedroom dark, quiet, and cool
• Avoid screens for at least an hour before bed
• Establish a consistent sleep schedule
• Limit caffeine and alcohol intake, especially in the evening

Aim for 7-9 hours. Most adults need between seven and nine hours of sleep per night for optimal health. If you're consistently getting less, consider gradually adjusting your schedule to allow for more sleep time.

3. Living Foods: Fuel for Optimal Wellness

Life breeds life. Death breeds death. When you eat living foods, the enzymes in their pristine state interact with your digestive enzymes.

Choose whole, unprocessed foods. Living foods, such as fruits, vegetables, whole grains, nuts, and seeds, provide essential nutrients in their most bioavailable form. These foods contain enzymes that aid digestion and support overall health.

Avoid "dead" foods. Processed and packaged foods often contain harmful additives, preservatives, and artificial ingredients that can negatively impact health. These foods are typically high in calories but low in nutritional value, contributing to obesity and chronic diseases.

Embrace a plant-based diet. While not necessarily advocating for strict vegetarianism, a diet rich in plant-based foods has been shown to reduce the risk of heart disease, cancer, and other chronic conditions. Aim to fill at least half your plate with colorful fruits and vegetables at each meal.

4. Exercise: Stirring the Waters of Life

Exercise is the remedy to prevent death and stir the waters of life in our bodies.

Regular movement is crucial. Exercise helps prevent numerous diseases, improves cardiovascular health, strengthens bones and muscles, and boosts mental well-being. It also enhances lymphatic flow, aiding in detoxification.

Find activities you enjoy. The best exercise is the one you'll actually do. Options include:

• Aerobic exercises: walking, jogging, swimming, cycling
• Strength training: weightlifting, bodyweight exercises
• Flexibility work: yoga, stretching
• Balance activities: tai chi, dance

Start small and build up. If you're new to exercise, begin with just 5-10 minutes a day and gradually increase duration and intensity. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with strength training exercises at least twice a week.

5. Detoxification: Cleansing Your Body's Temple

Toxicity cannot be avoided entirely. We live in a toxic world.

Recognize sources of toxins. Toxins enter our bodies through the air we breathe, the food we eat, and the products we use. Common sources include:

• Air pollution
• Pesticides and herbicides on food
• Chemicals in household cleaning products
• Toxins in personal care items

Support natural detoxification. The body has built-in detoxification systems, primarily the liver, kidneys, and skin. Support these systems by:

• Drinking plenty of clean water
• Eating a diet rich in fiber and antioxidants
• Exercising regularly to promote sweating
• Using natural, non-toxic products when possible

Consider periodic cleansing. While the body is constantly detoxifying, periodic focused cleansing can provide additional support. This might include short-term fasting, juice cleanses, or specific detox protocols under the guidance of a healthcare professional.

6. Nutritional Supplements: Bridging the Gap

Even if we eat adequate fruits and vegetables, the nutrient content in them has decreased due to our depleted soils.

Understand the need for supplements. Modern farming practices and food processing have led to a decrease in the nutrient content of many foods. Additionally, stress, environmental toxins, and individual health conditions can increase our nutrient needs beyond what we can reasonably obtain from diet alone.

Choose quality supplements. Not all supplements are created equal. Look for:

• Whole-food based multivitamins
• High-quality omega-3 fatty acids
• Probiotics for gut health
• Vitamin D, especially if you have limited sun exposure
• Antioxidants like vitamin C and E

Tailor supplementation to your needs. Work with a healthcare professional to determine which supplements are most beneficial for your individual health status, age, and lifestyle. Remember that supplements should complement, not replace, a healthy diet.

7. Stress Management: Cultivating Inner Peace

Stress is not just a mental problem; it's the cause of many of the diseases and maladies I treat in my practice.

Recognize the impact of stress. Chronic stress can lead to a host of health problems, including heart disease, digestive issues, depression, and accelerated aging. It's crucial to develop effective stress management strategies.

Practice mindfulness and gratitude. Mindfulness involves focusing on the present moment, while gratitude shifts your focus to the positive aspects of your life. Both practices can significantly reduce stress and improve overall well-being.

Implement stress-reduction techniques:

• Deep breathing exercises
• Regular meditation or prayer
• Physical activity
• Adequate sleep
• Social connection and support
• Time in nature
• Engaging in hobbies and enjoyable activities

Prioritize stress management as an essential component of your overall health strategy. Remember that managing stress is not about eliminating all stressors from your life, but rather about developing resilience and healthy coping mechanisms.

Last updated: October 24, 2024