The basic foundations of health are essential to daily life and include things like diet, hydration, movement, sleep, and stress management. Because we often live such busy lives, these basic foundations are often put on the back burner and neglected. Failing to prioritize these foundations of health can impede our health and hinder the healing process.
As the winter months are upon us and we move towards the end of the year, this is the time for slowing down, resting, and nourishing our bodies and learning how to prioritize these foundations of health in ways that are sustainable for each individual person and situation. By prioritizing these foundations, we are ensuring that our bodies have the basics needed to function optimally and thrive during the cold, winter months.
Nourishment
I was trained as a naturopathic doctor, which means that I use lifestyle modifications as often as possible, taking time to talk about nourishment with each of my clients. Our food should be seen as a source of fuel for our bodies, as what we eat determines how we function each day. Diets high in ultra-processed foods have been associated with increased risk of developing diabetes, hypertension, hypertriglyceridemia, and obesity 1 so it is important that we are limiting our intake of these foods as much as possible, and focusing instead on nutrient-dense whole foods to function optimally in the present but also work towards preventing future disease development.
There is no specific diet plan that works for everyone, and recommendations surrounding food and nutrition should be made on a case-by-case basis, but here are a few general guidelines:
Aim to focus on dietary proteins to build muscles, bones, skin, and amino acids. Examples include meat, eggs, legumes, nuts, greek yogurt, cottage cheese
Aim to focus on fiber to help eliminate cholesterol, to help balance our blood glucose levels, and to help support optimal digestion. High fiber food examples include legumes, lentils, berries, apples, pears, kiwi, brussel sprouts, broccoli, sweet potatoes
Aim to incorporate fruits when possible, specifically focusing on things like dark berries and pomegranates for antioxidants, citrus fruits for Vitamin C, and cantaloupe, mango, or papaya for Vitamin A
“Let food be thy medicine, and medicine be thy food”
Sleep
Sleep is arguably one of the more important foundations of health as this is the time when our bodies and brains are supposed to rest and reset. Within our brain we have a glymphatic system that is designed to eliminate neurotoxic waste that accumulates during the day. If our sleep is disrupted and we are unable to complete this clearing process, these toxic byproducts accumulate within the brain.2 While research is still emerging regarding on this subject, it is thought that these byproducts could accumulate and contribute to cognitive changes, neuroinflammation, and may potentially play a role in future development of neurodegenerative diseases.3
If our sleep patterns are disrupted we may feel more brain fog, more reactive to stress, and may find ourselves needing more rest during the day. There are many potential underlying conditions that may be contributing to sleep disruptions, so it is important to work with a professional to help identify these sources and create sustainable solutions. Here are a few options to prioritize for optimal sleep:
A cool, dark, and quiet room
A consistent sleep schedule with set times for getting in bed and waking up each day (even on the weekends)
A calming nighttime routine to help wind down and relax before bed
Avoiding screens and bright lights in the evenings, as this disrupts circadian rhythm and melatonin production
Stress Management
Acute stress is a short term response to a stressful situation, but when this turns into chronic stress over a period of time, it can have numerous negative effects on overall health. Chronic stress has been linked to development of mood disorders (anxiety, depression), cardiovascular disease, and cognitive impairment.4
Being able to manage stress is essential for optimal health, and this can be difficult due to the stressful nature of our lives and the world we live in. Here are a few simple ways to help support stress levels:
Grounding/Earthing
Mindfulness/Meditation/Gratitude Practice
Breathwork (Box Breathing, 4-7-8, etc)
Movement
Movement is another essential foundation of health, especially in our world today where we are often spending most of our days sitting at a desk. The American Heart Association recommends at least 150 minutes of moderate exercise weekly or 75 minutes of vigorous exercise weekly to maintain optimal health. It is estimated that only one in five adults are actually reaching this goal, so if that is you - you are not alone!5 It may seem daunting trying to reach that goal, but you can slowly work up towards the recommended goal over time. Start by taking a 10 minute walk each day, working to increase your pace each day, and increase your time - before you know it, you will be exceeding your goals!
For some people, these foundations of health fit into their lives easily and organically. For others, these concepts may seem foreign or impossible to achieve. No matter where you are along your journey, Flourish Natural Health is here to help. During each consultation we will talk about these determinants of health, discuss what works and what doesn’t work for you, and we will work together to find creative solutions to help you meet your goals! Ready to get started? Schedule a consultation today!
References:
Vitale M, Costabile G, Testa R, et al. Ultra-Processed Foods and Human Health: A Systematic Review and Meta-Analysis of Prospective Cohort Studies. Adv Nutr. 2024;15(1):100121. doi:10.1016/j.advnut.2023.09.009
Jessen NA, Munk AS, Lundgaard I, Nedergaard M. The Glymphatic System: A Beginner's Guide. Neurochem Res. 2015;40(12):2583-2599. doi:10.1007/s11064-015-1581-6
Zahran A, Abu-Khazneh O, Bdair M, et al. Glymphatic System Dysfunction in Central Nervous System Diseases. CNS Neurosci Ther. 2026;32(3):e70810. doi:10.1002/cns.70810
Chu B, Marwaha K, Sanvictores T, et al. Physiology, Stress Reaction. [Updated 2024 May 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541120/
