Welcome to another episode of the Physician Heal Thyself podcast. In this episode, we’re talking about the foundations and pillars of health and wellness. We’ll discuss the difference between “health” and “wellness,” and uncover how each plays a unique role in your overall well-being. From nutrition and physical activity to sleep, stress management, and the importance of community and spiritual connection, we’ll cover the essential components that contribute to a balanced, thriving life. We’ll also touch on the significance of healing through trauma and how all these elements intertwine to foster a holistic sense of wellness.
Welcome, everyone, to episode two of Physician Heal Thyself, the podcast. If you haven’t seen the first episode, you’ll want to go back and take a look and listen, as it covers the purpose of this podcast. Today’s episode is about the foundations of health and wellness.
One of the things I always like to do is talk to you as if you’re my patient because I’m used to having those conversations all the time. I always like to start by defining the difference between being healthy and being well, because these are two different things. A person might be healthy, meaning they don’t have any medical diagnoses assigned to them, but they could have underlying risk factors that might lead them to a state of disease. So, let’s define what disease means.
If you separate the word DIS, it means to separate or take apart. So, disease means that you are without ease; the body is without ease. The same goes for dysfunction: you are set apart from function—you don’t have proper function. Disorder is similar; separating dis means without order. When we have no ease, no order, and improper function, we’re not healthy. Some people might not have a medical diagnosis, but that doesn’t mean they’re healthy or well. Being healthy just means not having a medical diagnosis like diabetes, high blood pressure, high cholesterol, or thyroid disorders. That’s having a disease state.
Wellness is a step beyond being healthy. For example, a 25-year-old who doesn’t have any medical conditions but eats out every day, drinks tons of soda, doesn’t exercise, and is constantly under chronic stress is not well. It’s just a matter of time before their unhealthy behaviors and lifestyle lead them to an unhealthy state. So that’s the difference between health and wellness.
You can have medical conditions that you’re managing well with lifestyle modifications and still be in a state of wellness because you’re balancing everything out. Life is about balance. If I can get young people to hear this, it’s valuable advice from those of us who have lived a bit longer. The mistakes we’ve made often involve cutting corners or not giving necessary attention to certain areas of life.
Let’s talk about the four pillars of health. Imagine a table with four legs. If one of those legs is shorter than the others, you’ll have a wobbly table. It won’t be even, and no one wants to sit at a wobbly table. We need to view these four pillars of health in the same way.
The four pillars of health are nutrition, physical activity (or exercise), sleep, and stress management. I’ll mention all four now and then go through them individually. Future episodes will dive into each in more detail.
First, nutrition: I’m not talking about fad diets. There are many trendy diets out there, but I’m referring to balanced, well-rounded nutrition throughout the day. Often, in my practice, I find that people aren’t eating enough or at the right times according to their lifestyle and demands. They might skip breakfast, have only one or two meals a day, and eat very late in the evening. They’re running on empty during the day. Just like you wouldn’t drive a vehicle from one city to another without fueling it, your body needs fuel to function properly. Although the body is resilient, consistently inadequate nutrition can compromise other organs and systems, leading to disease over time.
Nutrition is crucial because what we eat serves as the building blocks for all bodily processes. Proteins build muscles, bones, organs, hormones, and neurotransmitters. Carbohydrates provide vitamins and minerals needed for other processes. It’s essential to identify what constitutes a healthy meal in a world full of diet fads. Find out what diet works best for you, not just what’s trending. Hydration is also important; many people don’t drink enough water. I live in Arizona, and many people here are dehydrated because they don’t consume enough water. The quality of water matters too.
The second pillar is physical activity or exercise. Continuous physical activity for 20-30 minutes a day is essential. Exercise isn’t just about appearance; it’s medicine for the body. It improves blood flow, enhances mood, provides more energy, and supports immune function. Sitting for long periods is detrimental, and moving is crucial because our bodies are designed to move.
The third pillar is sleep. Many people sleep only three or four hours a night, which I find concerning. If I don’t get my eight hours of sleep, I notice a decline in my mental health and brain function. Sleep is when our bodies regenerate and recover. Without adequate sleep, we don’t heal properly. For people with chronic conditions, sleep is crucial for recovery.
The fourth pillar is stress management. Chronic stress is detrimental to health. While some stress is normal and even motivating, high levels of chronic stress can be harmful. We need tools and techniques to manage stress and avoid overstimulating our sympathetic nervous system. High-stress levels lead to inflammation, which is the root of many diseases. Effective stress management is vital for overall health and well-being.
These four pillars are essential, but there are other important aspects of health as well. Community and connection are crucial. In some countries, people live simpler lives, maintain strong community connections, and experience lower levels of stress. We need to make time for in-person connections, not just virtual ones. Spiritual connection is also important; we need to care for our souls and spirits just as we do our physical health.
Another critical aspect is addressing trauma—physical, mental, emotional, or sexual. Understanding your past and how it affects your present is important for healing. We need to address each layer of health, from trauma to nutrition, physical activity, sleep, and stress management. As we work on these areas, people often find that improving physical health also positively impacts their mental and emotional well-being.
This episode has covered the foundations of health and wellness. Future episodes will delve deeper into each topic with specific details. Stay tuned and take notes, as this information is educational and intended to help you improve your health.
Everything shared on this podcast is for educational purposes. For personal medical advice, consult your doctor or reach out to me. If you’re interested in learning more about how to work with me, we’ll also discuss the current medical system’s approach to healing and curing. Many conventional doctors don’t use the terms “heal” or “cure” because their focus is on managing disease. However, addressing the four pillars of health and wellness can lead to complete healing and recovery.
Thank you for joining me today and exploring the foundations of health. Stay tuned for the next episode on nutrition, where we’ll discuss what you need to eat to stay healthy. We’ll dispel myths and talk about effective dietary choices. Thank you for listening to Physician Heal Thyself, the podcast. If you liked what you heard, please like, share, and subscribe to help this message reach more people. Leave your comments—I’d love to hear your thoughts. For more information, visit our website at raicesndmedcenter.com. Until next time, be blessed.