Pillars of wellbeing -Part II
In our last blog, we reviewed 3 key components that are integrated with Pillars of wellbeing. These 3 components (Our hormones, Our Dosha, or Unique mind-body constitution, and Rhythms of Nature) are the fundamental key factors in understanding the pillars of wellbeing.
As I believe that it is very important to start with why before we focus on who, what, and how hence we are going to discuss the importance of Pillars of wellbeing before we get into listing them and how to focus on them to achieve optimal physical, emotional and spiritual wellbeing.
Importance of Pillars of Wellbeing
Before I list all the pillars of wellbeing and give more information about them, I wanted to explain to you the importance of focusing on each and every pillar of wellbeing so that you can achieve optimal wellness. Imagine your life as a wheel of a bicycle and all these pillars of well-being are the spokes of the wheel. Now you see, how they are interconnected? If one spoke is weak or broken, other spokes also take the toll. Thus, one weak spoke has an adverse effect on all the other spokes. It is like a vicious cycle and hence it is important to focus on all the pillars of wellbeing.
Pillar # 1 Deep Restful sleep
During deep sleep, your body releases accumulated stress and physical toxins, balances hormones, strengthens the immune system, and repairs and regenerates cells and tissues. Lack of deep restful sleep results in Weakened Immunity, Increased Stress, and Fatigue, Obesity, Inflammation, etc. It is important to go to bed by 10 PM so that our body clock is aligned with circadian rhythm. As we saw in our previous blog (circadian rhythms) from 10 PM to 2 AM is repair and restore time. During this PITA time, our body is effectively metabolizing everything we ingested through our 5 senses converting it into vital energy while discarding the waste. Our body’s efficiency to repair and restore is at an optimal level when we sleep by 10 PM as while we are asleep our body is working on removing the toxins.
A Few Tips on improving the sleep
Warm Milk / Soothing Herbal Tea
Try using natural non-habit-forming sleep aids like chamomile, lavender, etc.
Warm Bubble Bath
Say no to Technology 1-2 hours before Bed. If we are mentally stimulated, it will be difficult to fall asleep.
Say No to caffeine after 6 PM
Self-Massage with warm soothing oils
Aromatherapy
Relaxation music or sounds of nature
Dinner should be at least 2-3 hours prior to bedtime.
Read a self-help book or personal development book before bedtime.
Pillar # 2 Meditation
Meditation is a method to quiet the mind. It is a way to recharge or to slow down so that we can speed up. Mediation is the journey from the noise to silence. It allows us to quiet the noise of our mind so that we can become more aware and present. Meditation is an exercise for our minds. It is a process that helps us to go within so that we can gain knowledge on who we really are, what is our purpose, and opens the door to infinite possibilities.
Meditation increases the production of hormones like serotonin, oxytocin, endorphins, and dopamine. Thus, it helps increase feelings of joy, happiness, peace, love, compassion, relaxation, and gratitude. It turns off genes that are responsible for diseases like diabetes, Alzheimer’s, some types of Cancer, and Auto-Immune diseases. Meditation also slows down the aging process by increasing levels of the enzyme telomerase. Meditation increases mental sharpness, focus, improves memory, and heightened awareness.
Pillar # 3 Physical Activity and Exercise
Exercise is a planned activity that either boosts up our heart rate through cardio or strengthens our muscles through strength training or does both. Regular exercise can Reduce Stress, Improve Sleep, Boost Mood, Promote a Healthy Immune System, Reduce Obesity, and more. The 3 Unique mind-body constitution types are Vata, Pitta, and Kapha. Also known as Ectomorph, Mesomorph, and Endomorph.
Vata type people will benefit from grounding exercises like Walking, Short hikes, Tai Chi, Restorative yoga, Light bicycling, strength building, and toning with light or medium weights.
Pitta type people will benefit the most from swimming, jogging, brisk walks, skiing, biking, outdoor activities, Pilates, Yin Yoga, strength training.
Sweat is the best medicine for Kapha types. Kapha’s naturally store fat and sweat is the natural enemy to their fat. Any exercise which will help them sweat will clear Kapha congestion and sluggishness. They would benefit highly from brisk walking, Zumba, dancing, running, rowing, HIIT, Kickbox cardio, Hot yoga, weight training, Barre class. Aerobic activities that will increase the heart rates are more beneficial for Kapha types.
Pillar # 4 Mindful movement
Both Mindful movement and exercise are equally important. One cannot replace another. Even when we exercise, we must make sure to get up every hour and move. Mindful movement improves joint health, flexibility, reduces stiffness, and is great for the heart. Take a few steps or stretch and remain active throughout the day. Set a goal of completing 8000-10000 steps every day. Help around in the house to do household chores. Instead of sitting and talking on the phone, stand up and walk slowly while talking on the phone. If you have a desk job, get a standing workstation so that you can work while standing for some time. Incorporate outdoor activities with family and kids if weather permits (Going for a stroll together, outdoor games, gardening to name a few. Put on some music and dance like no one is watching.
Pillar # 5 Healthy emotions
Our body is affected by our mood. Living in a constate state of stress can increase inflammation and chronic illnesses. Our well-being depends on our ability to cultivate Emotions like Joy, Love, Bliss, Peace, Empathy, Humility. There are several ways to cultivate healthy emotions. Few tools which can help are Meditation, Journaling, Counting your blessings, positive pep talk, Self Love, Getting deep restful Sleep, Exercise, Music, spending time in nature. Figure out what works for you and go for it.
Pillar # 6 Nutrition and Mindful eating
Mindful eating addresses 3 factors. What to eat, how to eat, and when to eat for optimal well-being.
WHAT TO EAT:
Eat foods that grow on plants not which are made in plants.
Power-packed with nutrients, fiber, antioxidants, Bioflavonoids, dense in nutrients.
Eat warm meals that are light and easy to digest.
Organic, Non-GMO, Grown locally.
Eat a seasonal variety.
Whole grains, leafy greens, fresh fruits, healthy oils, and fats.
Eat as per your Dosha and Use Dosha (Individual mind-body constitution) appropriate spices to cook your meals.
Eat a variety of foods of all colors and from all six taste categories. Click here to learn more about six tastes.
No sugar, artificial colors, preservatives, food made in factories, white flour, processed foods. More the shelf life, the less our life.
Consume fiber and probiotics.
Avoid ice-cold foods and beverages. It dilutes our digestive acid and also numbs our taste buds.
WHEN TO EAT:
Eat as per our bodies’ natural Rhythms (circadian rhythm).
Stick to 3 meals per day. Breakfast, Lunch, and Dinner.
Lunch should be your heaviest meal and dinner should be very light.
Maintain daily routine as far as meals and sleep times are concerned.
Eat dinner at least 4 hours prior to your bedtime.
Don’t eat when angry, upset, or stressed.
Wait until one meal is fully digested before eating the next.
Sit quietly for a few minutes after finishing your meal. Focus your attention on the sensations in your body, and then take a short walk.
Avoid snacking between meals.
HOW TO EAT:
Practice mindful eating. Chew your food properly as digestion begins in the mouth.
Don’t use technology or watch movies / TV while eating. While having your meals, focus on meals, and enjoy your meals.
Eat-in a quiet, settled, comfortable environment.
Always sit down to eat.
Practice gratitude and bless your food before you eat.
Take your time. Eat at a pace that allows you to savor your meals and lets your body know when you’ve eaten enough.
Pillar # 7 Detoxification
Detoxification is the process by which we can remove the toxins from our body. Toxins are created in our body due to several reasons like poor diet, consumption of junk food full of artificial colors, preservatives, artificial flavors and chemicals, consumption of sugar and unhealthy fats, consumption of processed food, lack of sleep, synthetic chemicals, poorly digested food, environmental stress and fatigue, pollution, anxiety, negativity, etc.
The best way to get rid of toxins accumulated in our body is through detoxification.
Reduce toxins from your body by nourishing your body with a pure diet, fasting, and doing seasonal detox. You can have Triphala every morning with breakfast or consume warm water with lemon and honey every morning on empty stomach to perform gentle daily detox.
To reduce toxins from your home and environment, aim to use green products for your home, reduce plastic use, and reduce air pollution.
To reduce toxins and negativity from your brain, surround yourself with people who will uplift and support you. Avoid negative news or gossip which will increase emotional.
Pillar # 8 Supplements
Supplements that are derived from natural sources are necessary due to several reasons like most people do not eat recommended servings of fruits and vegetables. Day by day people is getting more and busier so cooking 2-3 times a day is out of the question. Fresh produce loses nutritional value while it is on the shelf and due to our cooking methods. Supplements help us met the nutritional gap in our diet.
Everyone should take a Vitamin E, CoQ10, Omega 3s, Vitamin B6, and Vitamin b12, Multivitamin supplement.
Women in childbearing age must take a multivitamin, multi-mineral, antioxidant, and iron-folic supplement.
Women in postmenopausal and menopausal age must take a multivitamin, multi-mineral, antioxidant, and a Calcium supplement.
Pillar # 9 Hydration
The human body is 60% water and hence even though we don’t realize water plays an important role in bodily functions. Water helps us improve our health, fitness, and appearance. It Regulates Body Temp, Improves Joint Health, Regulates Digestion, Improves Brain Function and Focus, Helps Reduce Weight, Improves Skin.
Ideally, women should drink 11 cups of water or 91 oz each day but it varies as per your body type hence listen to your body. The key is mindfulness.
Pillar # 10 Pranayama and intentional breathing
Pranayama is the exercise for our lungs and respiratory tract. It stimulates the Vegas Nerve which is the SINGLE most important HEALING NERVE IN THE BODY. Few Benefits of Pranayama are Stress Reduction, Improved Mental Sharpness, Improved Lung Health, Improved Sleep, Lowers Blood Pressure.
Pillar # 11 Nurturing Relationships and social support
Great social support is required for every human being. When life is difficult, your stress response wants you to be surrounded by people who care about you.