The Three Pillars of Health: The third one might surprise you! (it’s actually the most important)

Working really hard at achieving good health is great, but are you going a little too hard? I have definitely been caught with my blinkers on focussing on calories in vs calories out , but our body systems are a little more complicated than that and there’s a third part of the equation that can affect the way our body responds to diet and exercise. Eating well and incorporating exercise into your weekly routine are important but still only part of the full picture of health and there’s one key area you might have over-looked.

Let’s dive into all three key pillars of health, why each one matters and how you can incorporate them into your life.

1. Movement

Movement isn’t just about scheduled workouts; it’s about creating a lifestyle that keeps you active, energised, and strong. Yes scheduled exercise is important, but so is making sure you’re moving throughout the day and incorporating activity into your lifestyle.

Planned Workouts: Whether it’s strength training, yoga, pilates, running or walking your workouts should be something you enjoy. It helps with fat loss by boosting metabolism, increasing muscle and bone density to help us age well and improves your cardiovascular fitness for healthy lungs, heart and circulation.

Daily Movement: Think of movement as an ongoing practice—small, consistent actions like standing while working, taking the stairs, doing a few stretches while waiting for your coffee, or a quick walk at lunch. Daily movement adds up and is the biggest contributing factor to caloric burn. It can also help keep your digestive track moving and helps avoid stiffness or fatigue from too much sitting.

Active Lifestyle: Incorporating activity into our leisure time benefits the whole family. Family bike rides, mini golf, hikes or even just being outdoors kicking a ball not only impacts your weekly movement total but helps you connect to each other and also disconnect from screens.

2. Fuel

Nutrition is the foundation of your energy, health, and brain function. What you eat directly affects how you feel, think, and perform every day.

Balancing Macronutrients: A good balance of protein, healthy fats, and complex carbohydrates is essential. Protein builds and repairs muscles, fats nourish your brain and builds hormones, and complex carbohydrates give you sustained energy to power through your day as well as fibre to keep your gut health in check. Focusing on whole, nutrient-dense foods ensures you’re getting everything your body and brain need.

Pro-Metabolic Foods: These are foods that support your metabolism, such as fruits, vegetables, lean meats, fish, eggs, and healthy fats like avocado or olive oil. Incorporating these helps balance your hormones, supports digestion, and keeps energy levels stable.

Hydration: Water is crucial for everything—your skin, digestion, metabolism, and brain function. Aim for at least 2 litres a day, but listen to your body’s cues. Hydration is especially important for energy, hunger, focus and reducing water retention so make it a priority alongside good nutrition.

Listening to Your Hunger and Satiation Cues: One of the most powerful tools you have is your body’s ability to tell you when it’s hungry and when it’s satisfied. Learn to tune in to these signals and nourish your body when it needs fuel. This helps prevent overeating and creates a healthy relationship with food by giving yourself permission to break rigid diet plans when your body is crying out for more fuel.

3. Mind: The Heart of True Health

The mind is the most important pillar of all and often one that is overlooked when implementing healthy habits. Stress, exhaustion, and constant busyness have the power to undo all the good work you’re putting into movement and nutrition. Finding balance and taking care of your mental health is essential and not a luxury.

Taking Time to Do What You Love: Whether it’s reading a book, spending time in nature, or engaging in a hobby, these activities nourish your soul and recharge your spirit. They’re not luxuries—they’re necessities for a balanced, healthy life.

Switching Off from Being Productive: In our fast-paced world, we’re often pushed to be constantly productive. But sometimes, doing nothing is just as important. Rest is where growth happens—both mentally and physically. Allow yourself to slow down, enjoy moments of quiet, and remember that relaxation is productive too.

Prioritizing Sleep: Sleep is non-negotiable when it comes to good health. It’s when your body repairs, your brain processes emotions, and your energy is restored. Aim for 7-9 hours per night, and establish a calming bedtime routine that signals your body it’s time to wind down.

Allowing Times of Indulgence: A healthy mind means enjoying life’s pleasures without guilt. Whether it’s a glass of wine, a decadent dessert, or a lazy Sunday morning, these indulgences are part of a well-balanced life. They help you maintain a sustainable approach to health and avoid the “all-or-nothing” mindset.

Rest Days:
Taking rest days is just as important as exercising. Your muscles need time to repair and grow, and your nervous system needs a break from the demands of daily life and workouts. Without proper rest, you risk overtraining, fatigue, and burnout, which can actually hinder your progress. Rest days allow your body to recover and recharge so that you can come back stronger and more energized. Embrace these days as part of your health journey—they help maintain balance, prevent injuries, and keep you motivated in the long run.

Connection:
Human connection, both physical and emotional, plays a vital role in your overall well-being. Spending quality time with loved ones, whether through meaningful conversations, laughter, or physical intimacy, helps to lower stress, boost your mood, and foster a sense of belonging and comfort. Intimacy can also release oxytocin, the "bonding hormone," which helps lower cortisol levels and promotes relaxation. Making time for these moments of connection nurtures both your emotional and mental health, supporting a holistic approach to wellness.

Regularly Checking in on Stress Levels: Chronic stress is one of the biggest obstacles to good health. High cortisol levels can sabotage fat loss, disrupt sleep, increase snacking, make it all feel too hard and leave you feeling exhausted. Incorporate stress-reducing practices like deep breathing, meditation, and time outdoors. Knowing when to pull back and take a breather is a powerful way to protect your health and all the hard work you have put into exercise and nutrition.

Cortisol: The Stress Hormone That Can Undo Your Hard Work

Cortisol is a hormone your body releases in response to stress, and while it has a role in keeping us alert and energized, too much of it can cause problems. Elevated cortisol levels can lead to increased fat storage, especially around the belly, disrupt sleep, and make it harder to lose weight as your body goes into that “fight or flight” mode as stress can signal instability or insecurity. Managing your stress levels isn’t just about feeling good—it’s essential for maintaining physical health too. Practices like mindfulness, yoga, doing things you love or simply making time to relax can help lower cortisol and keep your body in balance.

Final Thoughts

True health isn’t about perfection. It’s about building a life that supports your body and mind—one that includes joyful movement, nourishing food, hydration, and stress management. The three pillars of health—Movement, Fuel, and Mind—work together to create a balanced, vibrant life that’s sustainable and enjoyable. Start with small, consistent steps and remember, this journey is about feeling your best, not striving for someone else’s idea of "perfect."

You have the power to build and maintain your health for the long haul—one step, one meal, and one mindful moment at a time.