The Four Building Blocks For Optimal Wellness

As a pre-medical student at USC, I spent the last four years studying the natural sciences and memorizing meticulous facts about the most intricate aspects of the human body. In my organic chemistry classes, I learned about the molecular reactions between various carbon based structures. In molecular biology classes, I constantly reviewed the process of DNA replication and cellular respiration. And in the dreaded physics classes, I was educated on complicated systems of gravity and static electricity. But throughout the four years of my undergrad, even while taking psychology and sociology courses, the importance of social, emotional, mental, and environmental factors that affect an individual’s health wasn't emphasized enough. I knew about the physical facets of the human body, but I wasn’t taught the critical holistic factors that affect all components of the human mind, body, and spirit. I was taught that the practice of medicine is reactive-based and disease-focused, and as a future physician, it would be my responsibility to simply cure the disease rather than treating the patient as a whole.

It wasn’t until several months ago, in the middle of my senior year, when I came across the practice of Integrative Medicine. Integrative Medicine is the blend between complementary therapies that focus on prevention, such as yoga, acupuncture, and meditation, with more traditional, mainstream medical practices that address immediate, critical care. This integrative approach to healing focuses on lifestyle factors, addresses all physical, social, emotional, mental, and environmental elements that affect a person’s wellbeing, and places the patient at the center of care. Integrative Medicine has taught me the importance of emphasizing easy, affordable, and realistic lifestyles changes that can significantly benefit an individual's health outcomes and how individuals can take back power over their own wellbeing. As I’m learning more about the benefits of preventative care, I thought it would help others to know the four building blocks to living a healthy and fulfilling life. By focusing on improving each, and eventually all, aspects, I truly believe that you will be able to maximize your wellbeing. So here are the four building blocks to optimal wellness:

1. Nutrition

The average American diet is overloaded with saturated and trans fats, filled processed sugars, and over-packed with sodium. In the U.S., only 1 in 10 Americans eat the recommended amount of fruits and vegetables and 9 in 10 Americans take in too much salt. The harmful effects of poor nutrition include greater risk of heart disease, stroke, type 2 diabetes, cancer, and deficits in brain function. Having a nutritious and well balanced diet is everything to keeping you healthy. The people who statistically have lived the longest lives in the world all follow the Blue Zone Diet. This dietary regimen is 95% plant based and mostly focuses on consuming beans, leafy greens, yams, sweet potatoes, olive oil, fruits, nuts, and seeds. They eat animal protein no more than twice a week and eat whole grains minimally. According to the Journal of the American Heart Association, a diet that focuses on whole fruits and vegetables has been linked to a 16% lower risk of heart disease and 25% lower risk of early death.

This doesn’t mean you have to drastically change your diet overnight. Personally, I slowly started eating less red meat, occasionally snack on roasted nuts instead of chips, and make fruit smoothies whenever I have a sweet tooth. For breakfast, lunch, and dinner, I fill my plate with one fist size of lean protein (such as tofu, salmon, or eggs), one fist size of complex carbs (such as sweet potatoes, brown rice, quinoa, or beans), and two fist sizes of whole leafy greens. Eating a balanced and nutritious diet can help prevent many diet-related chronic illnesses, such as diabetes and cardiovascular disease, and help you stay strong, healthy, and happy. Remember, your body's health reflects what you put in. You are what you eat.

2. Exercise

The human body is naturally designed for movement. Our bones, muscles, heart, and lungs grow stronger with more activity, and deteriorate with less use. Physical movement that pumps your heart and blood is essential for a healthy, vibrant life. Exercise lowers your blood pressure, decreases stress, and improves your overall mood and energy levels. Other benefits of exercise include higher self esteem, more efficient cardio-respiratory system, improved posture, and greater flexibility. Healthy individuals should get at least 2.5 hours of physical activity each week. This could mean cleaning the house, walking your dog, working out to free youtube videos, or jump-roping in the backyard. I love mixing up my workout routine by sprinting up hills, taking dance workout videos, and hiking up Griffith Park. I’ll also walk to a local cafe instead of driving, take the stairs rather than the elevator, and offer to carry the heavy groceries. The little things add up. Just 11 minutes of moderate to vigorous exercise each day will help you live longer! Basically anything that helps you feel energized and gets you off your computer or couch. In a study, people who consistently exercise had a 42% lower risk of dying from heart disease and 14% lower risk of getting cancer than individuals who were inactive. The best part? No matter when you start incorporating more physical activity, at the age 9 or at the age 80, exercise will always help you live longer. It’s never too late.

3. Stress Management

Did you know that Americans are the most stressed people in the entire world? In a 2018 NYT poll, 55% of Americans said they felt stressed ever day (and this was before the pandemic). From bickering with family members, sitting in traffic, or cramming last minute for an exam, it's easy to feel stressed. For short-term circumstances, increasing stress levels and heart rate is your body’s way of protecting itself from danger and preparing your muscles to respond to potentially life-threatening situations. But our bodies weren't made to be constantly stimulated or continually mentally, physically, and emotionally strained. Chronic, long term stress weakens your immune system and increases the risk of fertility problems, high blood pressure, high blood sugar, heartburn, anxiety and depression. Studies have shown that chronic stress can also lead to decreased brain size and weight and have negative impacts on memory and cognition. Thus, stress management on a daily basis is imperative to your health. Being stressed out all the time shouldn’t be praised or a cultural norm. Being stressed-the-f*ck-out isn't be admirable! But finding ways to manage your stress is.

The last two building blocks, nutrition and exercise, are closely interconnected to managing stress. Eating a well balanced and nutritious diet filled with whole fruits, vegetables, healthy fats and complex carbohydrates can help you feel more energized and clear headed. Exercise releases endorphins that help you feel better, improve the quality of your sleep, and reduce stress levels. Some relaxation techniques you can try are yoga, meditation, and deep breathing. One of the quickest ways to release tension in your body is to close your eyes, take three deep breathes, and actively relax your jaw and shoulder muscles with each breath. You should try it now if you can;) If deep breathing isn't your thing, you could pick up or renew a hobby, such as bike riding, painting, singing, dancing, or rock climbing. Other fun and free stress relieving options are listening to calm music, taking a hot bath, talking with a close friend, and laughing more often. You can also focus on changing your mindset during stressful situations by using the four “A”s: avoid, alter, accept, or adapt.

Personally, I spend the first hour of my day creating a stress-relieving, calming morning routine. After I brush my teeth, I turn on my essential oil diffuser, practice yoga or meditation for 20 minutes, and then spend the next 30 minutes journaling and doing my daily devotionals. Dedicating the first hour of my day to destress and calming my mind and body has given me a more positive outlook on life and a greater sense of peace. I won't go into the details, but I've suffered from a lot of the negative effects of chronic stress. As a naturally high strung, worrisome, type A kind-of-gal, stress management is the hardest pillar for me to tackle. So for me, my daily morning routine is essential. Two years ago, I hated waking up early and pressed the snooze button about a million times. Now, I wake up each day looking forward to this special time I’ve carved out for myself.

4. Social Support

In my previous post on relationships, I emphasized how a strong social support can improve your physical and mental wellbeing. In fact, people who lack meaningful relationships have a greater risk of cardiovascular disease, depression, high blood pressure, cancer, inflammation, and mortality. Having solid relationships with friends and family, being integrated in religious or cultural groups, and having people you can count can help you endure through the most difficult times. Our social connections add joy and purpose to our life. They not only help you deal with stress and offer emotional support, but surrounding yourself with healthy and positive people can influence you to make healthier choices. As the motivational speaker Jim Rohn said, “you are the average of the five people you spend the most time with”.

Nutrition, exercise, stress management, and social support are all incredibly important lifestyle factors that significantly reduce the likelihood of developing chronic diseases as we age. The three leading causes of death in America are due to chronic illnesses (heart disease, cancer, and stroke) and can all be prevented with proactive, healthy habits. That could mean going on a 10 minute morning stroll, eating an apple instead of a candy bar, taking deep breaths during traffic hour, or catching up with your best friends. Optimal wellness is so more than the absence of a disease but involves numerous interconnected dimensions that promote growth and improvement. Your overall wellbeing is the intricate interaction between all aspects of the mind, body, and spirit. Making sure that your nutrition, exercise, stress-management, and social support systems are well-fed and well-developed will allow you to live at your fullest potential.

Intentionally investing in your long-term health is the best gift you could give yourself. I promise that if you invest in these four lifestyle factors, you will see a significant improvement in your wellbeing. I believe that through the practice of Integrative medicine, by collaborating with preventative, holistic, complementary therapies and traditional, conventional services, and most importantly, emphasizing healthy lifestyle habits, we can create an environment in which people will not only live but thrive.