The pillars of well-being: striving for optimum health

Taking care of our health is essential. All too often, we wait for the first warning signs before taking action to improve our well-being, sometimes forgetting that prevention is better than cure.  

Our well-being is built on essential pillars that have an impact on both our physical and mental health. By adopting healthy habits on a daily basis, we can work towards achieving better health. 

 

Food: a fuel for vitality 

Eating well is the first step towards looking after your body and mind. A colourful, seasonal diet with a variety of foods provides your body with the micronutrients it needs to function properly.

As a preventive measure, healthy eating reduces the risk of chronic disease, protects the digestive system and supports the immune system on a daily basis.  

Here are some simple and effective tips for keeping a balanced diet: 

  • Prioritise home-cooked food to stay on top of sugar, salt and saturated fat intake.
  • Aim for plant diversity: eat at least 5 portions a day of fruits and vegetables of a variety of colours, as they contain essential vitamins, minerals, fibres and antioxidants to provide your body with the nutrients it needs.
  • Cut down on ultra-processed products and opt for raw, low-sugar foods.
  • Don’t forget the good fats: oily fish (sardines, mackerel, salmon, etc.), olive and rapeseed oil, oilseeds, avocado, etc. These foods protect your heart and brain. 
  • Stay hydrated: 1.5 to 2 litres of water a day, and even more if you are physically active.
  • Take the time to eat, staying mindful and calm; move away from screens, sit comfortably and savour every bite.

 

Physical exercise: the importance of staying active 

As well as sculpting your body, exercise improves cardiovascular health, reduces stress and improves your mood. It plays an undeniable role in longevity.

Performance aside, consistency is what truly makes a difference and has a lasting effect on our well-being.  

Here are a few things you can do to keep your body healthy: 

  • Incorporate at least 30 minutes of moderate physical activity into your day (brisk walking, cycling, gardening, etc.).
  • Ideally, aim for 2 sessions of muscle-strengthening exercises a week. 
  • Reduce sedentary periods: if you tend to stay seated at work, get up regularly to relax your muscles, walk around while speaking on the phone, etc.
  • Incorporating movement into your routine:  get off the bus earlier, park your car further away, walk to the grocery store, take the stairs instead of the lift, etc. 

 

Sleep: getting a good night of rest to start your day on the right foot  

Though often overlooked, sleep is a fundamental pillar of health. High-quality sleep can regulate your mood, boost memory, concentration and morale, and optimise your body’s repair mechanisms.

Here are a few tips to improve the quality of your sleep: 

  • Get 7 to 9 hours of sleep per night.
  • Follow a regular sleep schedule: stick to consistent bedtimes and wake-up times.
  • Create a soothing bedtime ritual (read, follow deep breathing exercises, take herbal tea, etc.).
  • Turn off your screens at least one hour before going to bed.
  • Look after your environment: air out your bedroom, keep the temperature at around 18-19 degrees (Celsius), ensure total darkness, look for high-quality bedding, etc.
  • Avoid stimulants after 3 p.m. (coffee, tea, energy drinks, alcohol, etc.).

 

Mental health: creating mental balance

Stress, anxiety, a mental workload… Our current lifestyles can have an impact on our inner balance and affect our daily life – even those of our loved ones – to varying degrees.  

Here are a few simple things you can do to keep your mind at ease: 

  • Practise breathing techniques or meditation: 5 minutes a day is enough to calm your thoughts!
  • Write down 3 positive things every day; as simple as this habit may seem, it encourages optimism in the long term as well as a positive outlook on life.
  • Identify and respect your boundaries, learn to say no, and give yourself time to take breaks. 
  • Build relationships: take part in a group activity or volunteer work, and if you feel a bit under the weather, consider calling a trusted friend or relative.
  • Get professional help from a specialist (GPs, psychologists, etc.); they’re here to give you the support you need.

 

Prevention: understanding and taking action for a better tomorrow  

As they say, “prevention is better than cure”. Indeed, prevention is essential, because it enables us to anticipate rather than repair. Going to check-ups regularly, taking recommended screening tests, staying up to date on vaccinations… There are plenty of simple and effective ways to stay in good health.

Most importantly, visit your doctor at the first signs of abnormality without waiting for the symptoms to persist.  

 

Prioritising our well-being is a commitment that each one of us can make to ourselves by adopting practical and sustainable habits. Your health is precious; take care of it, to live a long and happy life!