The SIx Pillars of Vitality

Food as medicine is number one on the list of lifestyle pillars.  We have for too long focused on eating too much energy through ultra processed foods with refined sugars/grains, excessive animal fat, fiber poor meals devoid of essential micronutrients, phytochemicals and antioxidants designed by nature to properly support a healthy life.

Let's get moving!  Our best days can be ahead of us, but daily exercise (Zone 2: 180-age) and resistance training are our best weapons for disease prevention.  The benefits are numerous, including reduced insulin resistance, improved biomarkers (lipids, blood pressure, blood sugar), improved mood, energy and reduced dementia risk to name a few.

Quality, quantity and consistency matter to get that restorative sleep your body and brain need to prepare for the day!  This is an overlooked giant of overall good health.  A rule of thumb is at least 6 hours for heart health and 8 for brain health.

First, it has direct physiologic consequences consistent with activation of the sympathetic nervous system, including cardiovascular responses, alterations in gut function, and even downregulation of immune function.  Stress can adversely affect health behaviors resulting in poorer dietary choices, inactivity, disordered sleep, and substance use.

 Positive social connections and relationships affect our physical, mental and emotional health. Leveraging the power of relationships and social networks can help reinforce healthy behaviors. 

No amount of alcohol or other risky substance is good for you, but limiting or minimizing alcohol consumption improves sleep quality, mood and improves biomarkers of disease.