The Four Pillars of Health

Today, more than ever, we are reminded that good health, wellness and a good immune system is important. We can improve our own health and wellness by focusing on what I like to call the four pillars of

1.) Physical fitness/activity

2.) Healthy diet/intake

3.) Good restful sleep

4.) Mindfulness/resiliency

Physical Fitness

For most, the benefit of exercise or physical activity is simple – weight loss and building muscle. But the benefits of exercise go beyond the surface. Studies have shown that regular exercise can improve one’s immune system and overall well-being.

Healthy Diet

A healthy eating pattern is important for your immune system. Maintaining a healthy diet keeps the immune system balanced and ready to fight against infection and viruses. Since your immune system requires a healthy balance of real foods, these nutrients should be a top priority for your everyday eating pattern:

  • PROTEIN – Protein is the building block of immune cells. A diet lacking in protein can seriously hamper your immune function. Most adults need at least 50 grams of quality protein per day, or a palm-sized portion per meal if that’s easier to visualize.

  • ANTIOXIDANTS – Make sure your meals have COLOR. As a rule of thumb, the more colorful foods are, the healthier they are – unless you’re eating a bag of Skittles. Deep rich colors indicate micronutrients and antioxidants, which your body needs for protection and recovery from illness.


Getting good restful sleep is also important for good health and wellbeing. Many of the costs of poor sleep go unnoticed. Medical conditions, such as obesity, diabetes, and cardiovascular disease, develop over long periods of time and result from a number of factors. Insufficient sleep has also been linked to these and other health problems, and is considered an important risk factor. Getting enough restful sleep will help to maintain many vital functions of your body, thus it is one of the four pillars.

Mindfulness & Resiliency

Finally, mindfulness and resiliency are number four on this list, but by no means should they be last on your list of priorities. Resilience can be defined as “the personal qualities that enable people to thrive in the face of adversity.” Throughout our lives we are faced with conflict and potentially traumatic experiences. How we cope with these issues or “bounce back,” can mean a world of difference in regards to our emotional wellbeing.

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. While mindfulness is something we all naturally possess, it’s more readily available to us when we practice on a daily basis. Whenever you bring awareness to what you’re directly experiencing via your senses, or to your state of mind via your thoughts and emotions, you’re being mindful. And there’s growing research showing that when you train your brain to be mindful, you’re actually remodeling the physical structure of your brain. There are many books, websites, applications, and resources on the subject and I encourage you to do some self study.

These four pillars are figurative structures that support your body as a whole. It is a way of providing an organized approach to your health. If you think of your health as a house, the pillars are what support the house from falling down.

In order to truly make the changes you desire for your own health, you HAVE to be open to the fact that what you have tried in the past, doesn’t work for a reason. A shift in mindset may be necessary. You HAVE to be open to change.

Good health and wellness as well as boosted immunity can be achieved when you focus on your body as a whole, not in pieces that you pick and choose.

Sometimes gaining knowledge and education on a subject or getting assistance from a professional can lead to success in our health and wellness goals. For me, it is a mix between self study and professional assistance. For example, I chose to get assistance from a personal trainer. The trainer offers me multiple benefits. He offers me education on nutrition, helps hold me accountable to my short term goals and works with me on my physical fitness.

As we begin this new year, I encourage you to analyze your own personal health and wellbeing. Consider the four pillars above. How is your house holding up? What can you do to improve? Are you OPEN to change? Set short term and long term goals and take ACTION.

We at Mobile Medic CPR, wish you peace, improved health/wellness, and happiness in this new year, 2022!

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