Physical and mental health rest on 8 fundamental pillars: sleep, sunlight exposure, exercise, stress management, relationships, nutrition, oral/microbiome health, and spiritual grounding.

noli's read

This list proposes a holistic approach to well-being that aligns with broad areas of contemporary research. Sleep, exercise, and nutrition (quality/timing) are supported by countless meta-analyses and randomized controlled trials (RCTs) as the foundations of metabolism and emotional regulation. The impact of sunlight on circadian rhythms (and therefore sleep) is also very well documented by research in chronobiology. The importance of social relationships for longevity is corroborated by long-term observational studies, such as those from Harvard. Oral health and the microbiome are emerging fields where the link to systemic inflammation is beginning to be solid, although the evidence is sometimes more mechanistic than interventional. Spiritual grounding, understood here as the search for meaning or mindfulness practice, benefits from numerous studies on cortisol reduction and perceived well-being. Overall, this list contains no unfounded claims, although the relative weight given to each pillar may vary according to individual needs.

the sources

1. 1Watson NF et al. (AASM & Sleep Research Society) 2015
2. 2Hirshkowitz M et al. (National Sleep Foundation) 2015
3. 3Holt-Lunstad J, Smith TB, Layton JB. 2010
4. 4Holt-Lunstad J, Smith TB, Baker M, et al. 2015