Raise your hand if you’re a working adult who has let their health take a back seat? Between the endless meetings, deadlines, and commitments, we’re left with little time or energy to focus on our well-being. However, achieving a balance between our professional and personal lives is essential for our overall health and happiness. 

But where does one start?  There is so much conflicting information out there that even the most well-intentioned person ends up overwhelmed. Strict elimination diets, confusing protocols, expensive supplements, tiring workouts.  How do you know what’s right for you?

Fortunately, it can all be a lot simpler than what you see portrayed on social media or elsewhere. That’s because we believe in fundamentals that anyone can implement to help them feel their best, even in the midst of a busy corporate lifestyle.

The 6 Pillars of Health

Here’s the reality: we are not designed to be stressed, inflamed, malnourished, and overworked AND still expect to thrive, grow, reproduce, and feel amazing! It’s just not possible.  That’s why the first step towards better health is changing your perspective on what needs to be prioritized.  This doesn’t mean you can’t still excel at your career but it does mean you’ll need to be intentional with your time, ensuring you put yourself first.

When it comes to the pillars of health, it’s important to understand that they are not magic pills – unfortunately, no such magic pills exist in this world! Integrating them into your life will take time and will require effort but you can make changes slowly, over time.

So what are the 6 Pillars of Health?

Hydration

Proper hydration is key to maintaining our physical and mental well-being, yet it’s easy to neglect when you have back-to-back meetings and endless to-do lists. And it’s not just about the quantity of water you drink but also the quality of the water you drink!

Tap water can contain contaminants such as heavy metals, fluoride, chemical disinfectants, herbicides and pesticides, microplastics, bacteria, and other microorganisms.  So it’s important you choose a quality filter that removes as many of these contaminants as possible.

What are some effective ways to ensure that you’re drinking enough water?  A few simple tips include carrying it around in a water bottle, enhancing its flavor by adding fruit to it, and even downloading an app to help you measure your intake throughout the day.

Staying hydrated can boost your energy levels, improve cognitive function, and enhance your overall performance at work.

Air & Skin

In our indoor-centric lifestyles, the quality of the air we breathe and the health of our skin are often overlooked.

Working in an office all day means less fresh air.  But that doesn’t mean you have to suffer.  The first suggestion would be to get outside as often as possible throughout your work day.  If you can open your windows, do so!  

Avoid using plug-ins or air fresheners and instead focus on cleaner options such as soy or beeswax candles, non-toxic air fresheners such as Grow Fragrance, and essential oils.  

Our skin, often referred to as our body’s largest organ, serves as a vital interface between our internal environment and the outside world. In many ways, it can be likened to a mouth, albeit one that doesn’t speak or eat in the traditional sense. Instead, our skin “consumes” and interacts with the environment in various ways, playing a crucial role in our overall health and well-being.

Just like our mouth allows us to ingest nutrients and substances, our skin absorbs and interacts with the elements around us. From the air we breathe to the products we apply, our skin serves as a gateway, absorbing moisture, nutrients, and even toxins.

Moreover, our skin acts as a barrier, protecting us from harmful pathogens, UV radiation, and environmental pollutants. Just as we would be cautious about what we put into our mouths, it’s essential to be mindful of what we expose our skin to. Opting for natural, non-toxic skincare products and minimizing exposure to pollutants can help maintain the health and integrity of our skin barrier.

Sleep

Sadly, it seems that sleep is often sacrificed in the pursuit of professional success, despite most of us knowing how important it is.  But for us to understand sleep, we need to understand the interplay between the two hormones: cortisol and melatonin.

Cortisol and melatonin regulate our sleep-wake cycle. Cortisol, often dubbed the “stress hormone,” is produced by the adrenal glands and plays a key role in our body’s response to stress. Melatonin, on the other hand, is known as the “sleep hormone” and is produced by the pineal gland in response to darkness, signaling to our bodies that it’s time to sleep.

This dance between these two hormones begins in the morning when cortisol levels naturally peak, helping us wake up feeling alert and energized. As the day progresses, cortisol levels gradually decline, allowing melatonin to rise in the evening as darkness falls. This rise in melatonin signals to our bodies that it’s time to wind down and prepare for sleep.

However, in our modern, fast-paced world, this delicate dance can easily be disrupted. High levels of stress, irregular sleep patterns, and exposure to artificial light, particularly from screens, can interfere with the natural production of cortisol and melatonin, leading to sleep disturbances and fatigue.

When cortisol levels remain elevated due to chronic stress or poor sleep habits, it can disrupt the normal rhythm of melatonin production, making it difficult to fall asleep or stay asleep throughout the night. This disruption in the cortisol-melatonin dance not only affects our sleep quality but can also have far-reaching effects on our overall health and well-being.

Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and minimizing exposure to screens and artificial light before bed can help regulate cortisol and melatonin levels. Additionally, managing stress through mindfulness practices, regular exercise, and relaxation techniques can support healthy cortisol production and promote restful sleep.

Movement

Sedentary office jobs can take a toll on our physical health and mental well-being.  But that doesn’t mean we have to overwork our bodies.  Instead, we need to focus on incorporating more movement into each day.

While exercise typically involves planned and repetitive movements aimed at improving fitness and physical health, movement encompasses a broader range of activities that engage the body and promote overall well-being.

One of the key distinctions between movement and exercise lies in their intentionality. Exercise often involves setting aside specific time for structured workouts, such as going to the gym, attending a fitness class, or following a workout routine. While these activities are undoubtedly beneficial for improving cardiovascular health, strength, and flexibility, they may not fully address the sedentary nature of modern lifestyles.

On the other hand, movement encompasses any form of physical activity that gets our bodies moving and promotes health and vitality. This can include everyday activities such as walking, gardening, dancing, playing with children, or taking the stairs instead of the elevator. Unlike exercise, which is often seen as a separate and distinct activity, movement can be seamlessly integrated into our daily routines, making it more sustainable and accessible for people of all ages and fitness levels.

Prioritizing movement over exercise acknowledges the holistic benefits of staying active throughout the day. Beyond physical fitness, regular movement has been shown to improve mood, reduce stress, boost cognitive function, and enhance overall quality of life. By incorporating movement into our daily lives, we not only improve our physical health but also nourish our mental, emotional, and spiritual well-being.

Our Thoughts

In today’s fast-paced and demanding work environments, the importance of prioritizing mental health cannot be overstated.

High-pressure work environments can take a significant toll on our mental health, contributing to stress, anxiety, depression, and burnout. Long hours, tight deadlines, competing priorities, and demanding expectations can create a perfect storm for mental health challenges to emerge. Moreover, the stigma surrounding mental health in the workplace can deter individuals from seeking support or speaking openly about their struggles, exacerbating feelings of isolation and shame.

Prioritizing mental health in high-pressure work environments requires intentional self-care practices and boundary-setting. This may involve establishing healthy work-life boundaries, practicing stress management techniques such as mindfulness meditation or deep breathing exercises, seeking social support from colleagues or loved ones, and engaging in activities that bring joy and relaxation.

Food

Our diet is, in itself, a foundation to our health. And while it is being listed last on this list, it doesn’t mean it’s not a crucial part of our well-being. Fueling our bodies with nutritious food is essential for sustained energy and vitality. Just as a car requires quality fuel to run smoothly, our bodies rely on a balanced diet to function optimally. 

Nutrient-rich foods provide the essential vitamins, minerals, and macronutrients needed to support bodily functions, regulate metabolism, and maintain overall health. Incorporating a variety of fruits, vegetables, whole grains, proteins, and healthy fats into our meals not only nourishes our bodies but also helps stabilize blood sugar levels, reduce inflammation, and support immune function.  Inside of the B Better community, we teach the “VPF+C Principal” which encourages vegetables, proteins, healthy fats, and starchy carbs as the building blocks for a healthy, nutrient-dense diet.

Overall, adopting a balanced and nutrient-rich diet lays the foundation for optimal health and vitality, allowing us to thrive both physically and mentally.

Beginner’s Health Roadmap

Now that you’ve gotten an overview of the 6 pillars of health, it’s time to start incorporating them into your life.  Remember, you can start slowly.  And more importantly, you don’t have to do it alone!

Inside of the B Better Community, we have the Beginner’s Health Roadmap. This roadmap is the starting point for everyone – even those who are more advanced in their health journey. You will know the exact steps to take in order to sleep better, think better (bye bye brain fog), eat cleaner, eliminate PMS, and stay energized.

Curious to know what kind of results you can expect from implementing the education from inside of the B Better Community?  Check out these stories

“I have felt less bloated after eating more slowly and mindfully and I’m also more aware of my bodies hunger and fullness cues.” – Charity Wheeler

“I love the ask for help section in the community as I feel it’s a place to get my health questions answered but also learn from other people’s experiences especially that the answers we are getting are quite detailed which is very very helpful!” – Rana Jizi

“The practitioners are not only extremely knowledgeable but take a genuine interest in my health journey…I am constantly asking questions due to the complexity of my case which they don’t mind at all.” Naveed

“I love that all the information is available in short video bites that are easy to digest. I love that there are examples of trusted brands (saves tons of extra research from our side) we can use. Above all I really love the community where we can openly ask questions and learn from other people’s questions and experiences.” – Szilvia

In the hustle and bustle of everyday life, it’s easy to neglect our health. However, by taking small, intentional steps, we can achieve the vitality we are looking for.

And the beautiful thing is we don’t have to do it alone. Join the B Better membership today to gain access to the Beginner’s Health Roadmap, as well as other courses, programs and a private community forum where you can get discussions, inspiration, and accountability on a wide range of health topics.

Ready to take the next step? Schedule a demo call with one of our experts. They’ll attentively listen to your needs and guide you through our platform, demonstrating how it can be tailored to suit you best. Let’s embark on this journey together towards better health and success.