6 Foundations of Health
You have always been an active person, but lately you’ve been struggling to keep up with all the demands of life. Your brain wants to keep going but your body seems to be taking a hard pass. In today’s time of instant gratification, click bait, and 14 days to a new you, the 6 foundations of health may seem pretty boring. Trust the process? It takes time to heal? Snooze. But the truth is, if you don’t feel well, it is most likely that it has taken some time to feel the way you do. It stands to reason that it’s going to take some time to feel better. Your body knows what to do, it just needs some support. You can’t win the lottery without buying a ticket, you can’t bake a cake without any ingredients, and you can’t heal your body without these 6 foundations of health.
So, what are the 6 foundations of health? Thanks for asking. They are as follows: Nutrition, Digestion and Elimination, Blood Sugar Regulation, Fatty Acids, Mineral Balance, and Hydration.
One of the best ways to support your body's optimal function and to maintain overall health for your active lifestyle, is to focus on eating a properly prepared, nutrient-dense, whole foods diet.
But what exactly are whole foods, and how do they differ from processed foods? Whole foods are foods that have been minimally processed and are as close to their natural state as possible. This includes fruits, vegetables, whole grains, legumes, nuts, and seeds. Processed foods, on the other hand, are foods that have been modified from their natural state, often through the addition of artificial ingredients, preservatives, and other additives.
So, why choose whole foods over processed foods? Here are a few key benefits:
Essential nutrients: Whole foods contain a variety of essential nutrients that the body needs to function properly, including vitamins, minerals, fiber, and macronutrients like carbohydrates, protein, and fat. Processed foods are often stripped of their natural nutrients during processing and contain added sugars, artificial colors and flavors, and preservatives.
Improved energy levels: Making sure your meals consist of a balance of macronutrients, will give you sustained energy and can help to prevent that energy crash that is so common in the late afternoon. More energy can help improve physical and mental performance which is key for your active lifestyle.
Digestive health: Whole foods contain fiber, which helps to promote healthy digestion and prevent constipation. They also contain natural enzymes that help break down food in the digestive tract. These enzymes can help improve digestion and absorption of nutrients. Whole foods such as yogurt, kefir, sauerkraut, and kimchi contain beneficial bacteria that can improve digestion and support a healthy gut microbiome. They are also free of additives, such as artificial colors, flavors, and preservatives, that can be difficult to digest and may cause digestive problems.
Reduced risk of chronic diseases: According to a review published in the Journal of the American College of Nutrition, a diet rich in whole foods has been shown to reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer (Rains & Janda, 2011). This may be due to the combination of nutrients and other beneficial compounds found in whole foods, such as antioxidants and polyphenols.
When you eat better, you feel better. Incorporating more whole foods into your diet can be as simple as filling your plate with a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds at each meal. By making this switch, you can support the proper functioning of your body and maintain your active lifestyle.
1. Nutrition
Digestion is a complex process that involves many different organs and systems in the body, and it is essential for obtaining the nutrients necessary for growth, repair, and energy production. This north to south process occurs in the digestive system, which starts at the mouth and ends at the anus. The organs in the digestive system work together to break down food into nutrients such as carbohydrates, proteins, and fats, as well as vitamins and minerals that the body needs to function properly.
Digestion begins in the mouth, where the teeth and tongue break down food into smaller pieces and mix it with saliva, which contains enzymes that start to break down carbohydrates. The food then moves down the esophagus and into the stomach, where it is mixed with digestive juices that break down proteins and fats. From there, the partially digested food moves into the small intestine, where further digestion takes place and nutrients are absorbed into the bloodstream.
Properly chewing your food is vital to the process of digestion and oftentimes as busy people, we find ourselves wolfing down meals on our way to the next thing. This makes it harder for our stomach to breakdown food which means less nutrients are available for the small intestines to absorb. Nutrients are crucial to maintaining optimal health, so we want to get as many nutrients out of our food as possible.
The remaining waste products then move into the large intestine, where water and electrolytes are absorbed, and the waste is formed into solid feces. Elimination refers to the body's ability to get rid of waste products, such as feces and urine. When the body is constipated, it is unable to eliminate waste properly, and toxins can build up and cause illness. A healthy digestive system helps to keep the gut microbiome (the community of microorganisms that live in the digestive tract) balanced. An imbalanced gut microbiome has been linked to a range of health problems, including inflammatory conditions and immune dysfunction.
So, you can see how proper digestion and elimination is so important for maintaining overall health. It’s not so much that “you are what you eat”, but really “you are what you absorb”.
2. Digestion and Elimination
Blood sugar, also known as glucose, serves as the primary energy source for the brain, muscles, and other organs, and it comes from the food we eat. Blood sugar regulation refers to the process by which the body maintains stable levels of glucose in the bloodstream.
The regulation of blood sugar is a complex process that begins with the central nervous system (CNS), via the hypothalamus and pituitary gland. The pancreas, adrenal glands, adipose tissue, liver, and skeletal muscle (PAALS) all play important roles as well. These organs and tissues work together to make sure your blood sugar levels stay within a healthy range. Put simply, if blood sugar were an orchestra, the CNS would be the conductor while the PAALS would be the instruments.
The hypothalamus, a small but vital part of the brain, closely monitors glucose levels and if they are too high or too low, it communicates the needed changes in blood sugar levels to the pituitary gland. The pituitary directs the PAALS to raise or lower blood sugar by releasing the appropriate hormones.
When blood sugar levels rise after a meal, the pancreas releases insulin, which helps the body's cells absorb glucose from the blood and use it for energy. When blood sugar levels drop, the pancreas releases glucagon, which stimulates the liver to release stored glucose into the bloodstream. The liver plays a key role in blood sugar regulation by storing and releasing glucose as needed. Skeletal muscle helps to regulate blood sugar levels by taking up glucose from the bloodstream and using it for energy. It also stores excess energy in the form of glycogen to be used when needed. Adipose tissue stores excess energy in the form of triglycerides.
Other hormones, such as cortisol and epinephrine, can also affect blood sugar levels. These stress hormones are produced by the adrenal glands and help to mobilize energy stores, including glucose, to provide the body with the energy it needs during times of stress or physical activity. However, chronic elevations or deficiencies in cortisol levels can lead to negative effects on the body.
Blood sugar levels can have a significant impact on energy levels throughout the day. When blood sugar levels are too low, the body may not have enough energy to perform daily activities, and you may feel tired, weak, or lightheaded. On the other hand, when blood sugar levels are too high, the body may have trouble using glucose effectively, leading to feelings of fatigue or lethargy. Remember those energy crashes mentioned in the nutrition section above? Those are caused by dysregulated blood sugar.
So how can you support you blood sugar regulation? Eating a balanced diet with a mix of carbohydrates, protein, and healthy fats can help regulate blood sugar levels, as can getting regular exercise and managing stress levels. And remember, since “you are what you absorb”, proper digestion affects the levels of glucose in the bloodstream as well.
3. Blood Sugar Regulation
Healthy fats are not bad for you! In fact, a balance of fatty acids is important to maintain proper function and overall health in the body. Fatty acids are essential components of cell membranes and are also used as a fuel source during exercise and other physical activities.
There are two main types of fatty acids: saturated and unsaturated. Saturated fatty acids are solid at room temperature and are typically found in animal products, while unsaturated fatty acids are liquid at room temperature and are typically found in plant-based foods and fatty fish.
A balance of both types of fatty acids is important for maintaining optimal health and function in the body. Saturated fatty acids are important for providing structural support to cell membranes and for aiding in the absorption of fat-soluble vitamins. Unsaturated fatty acids, particularly omega-3 and omega-6 fatty acids, are important for maintaining proper immune function, reducing inflammation, and supporting cardiovascular health (Calder, 2018). These fatty acids cannot be synthesized by the body and must be obtained through the diet, so they are known as essential fatty acids.
One important function of unsaturated fatty acids is their role in the production of prostaglandins, which are hormone-like substances that regulate a variety of physiological processes, including inflammation, blood clotting, and immune function (Calder, 2018). Prostaglandins are derived from arachidonic acid, which is an omega-6 fatty acid, and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are omega-3 fatty acids.
A balance of fatty acids is important for maintaining energy levels and optimizing physical performance. During exercise, the body uses stored fatty acids as a fuel source, particularly during prolonged or low-intensity activities. Additionally, a diet high in omega-3 fatty acids has been shown to improve exercise performance and reduce muscle soreness and inflammation (Buckley et al., 2010).
Most fat digestion takes place in the small intestine, where bile acids from the liver and enzymes from the pancreas help to emulsify and break down the fat molecules into smaller fatty acids and glycerol molecules. Once the fats are broken down into their component fatty acids, they can be absorbed into the bloodstream and transported to cells throughout the body. So, this is another reason why proper digestion is so important!
4. Fatty Acids
Minerals are micronutrients that play a critical role in a wide range of bodily functions, including the activation of enzymes, the transmission of nerve impulses, the formation of structural components like bone and teeth, and the regulation of fluid and electrolyte balance.
Many minerals, such as calcium, magnesium, and zinc, serve as cofactors for enzymes, which means they help to activate and regulate enzyme activity. Enzymes are proteins that catalyze biochemical reactions in the body, including those involved in energy production, muscle contraction, and nutrient metabolism. Without adequate levels of these cofactor minerals, enzyme activity may be compromised, leading to decreased physical performance and other health issues.
In addition to serving as cofactors for enzymes, minerals are also involved in the formation of structural components in the body. Calcium, for example, is a key component of bone and teeth, and is critical for the maintenance of bone density and strength. Magnesium and potassium are essential for muscle function, and potassium and sodium are important for blood pressure regulation, fluid balance, and electrolyte regulation. Iron is a mineral that is essential for energy production. It helps to transport oxygen in the blood to the muscles and other tissues, where it is used for energy production. Iron deficiency can lead to fatigue, weakness, and decreased cognitive function. By including sources of iron, such as red meat, leafy greens, and beans, in your diet, you can improve energy production and reduce the risk of anemia.
During exercise, the body loses minerals through sweat, particularly sodium, potassium, and magnesium. It is important to replace these lost minerals through diet or electrolyte supplements, especially if you are engaging in prolonged or intense physical activity. A deficiency in these minerals can lead to muscle cramps, fatigue, and decreased physical performance.
While many minerals can be obtained through a nutrient dense, macronutrient balanced diet, some individuals may require supplementation to ensure adequate intake, particularly if they are engaging in intense physical activity or have a restricted diet. It is important to consult with a healthcare professional before beginning any supplementation regimen.
And I have to say it again, if your digestion is not optimal, the minerals you ingest may not get absorbed! I know, I know, you get it.
5. Mineral Balance
Finally, we have hydration. Water, nectar of the gods. Everyone knows it is important to hydrate, but do you know WHY? Sometimes understanding the why really helps with motivation and execution of a new healthy habit.
According to a review article published in the Journal of the American Society of Nephrology, "water is important in the maintenance of the body's internal environment, as it facilitates the transport of nutrients and waste products, regulates body temperature, and plays a key role in various physiologic processes, including cellular metabolism and the functioning of the cardiovascular, respiratory, and central nervous systems" (Wittbrodt & Millard-Stafford, 2019).
So, you see, hydration is essential for many bodily functions. In addition to regulating body temperature, transporting nutrients, flushing out waste and toxins, it also aids in digestion and cushions and lubricates joints. Water is an essential component of cells, tissues, and organs, and is necessary for the normal functioning of all bodily systems. Yea, it’s kind of a big deal.
Dehydration occurs when the body loses more water than it takes in, which can lead to various health problems, including headaches, fatigue, dizziness, and even life-threatening conditions such as heatstroke. By staying hydrated and drinking enough water, you can prevent dehydration and maintain proper bodily function.
The kidneys are responsible for filtering waste products from the blood and removing them from the body through urine. If you do not drink enough water, the kidneys cannot function properly, and waste products can build up in the body.
Water is necessary for proper digestion and absorption of nutrients. It helps to break down food and move it through the digestive system, preventing constipation and promoting regular bowel movements. When we don't drink enough water, the large intestine absorbs water from the stool, making it hard and difficult to pass.
Water plays a crucial role in physical performance, particularly during exercise. Staying hydrated during physical activity can improve endurance, reduce fatigue, and prevent cramps and injuries. It's important to drink water before, during, and after exercise to maintain optimal hydration levels. Don’t forget the minerals! Adding electrolytes to your water helps your body better absorb the water and replaces the minerals you lose while you sweat.
Water is essential for healthy skin because it helps to moisturize the skin. Dehydration can lead to dry and dull skin. By staying hydrated and drinking enough water, you can maintain healthy and vibrant skin.
Water is important for regulating body temperature. When the body gets too hot, it sweats to release heat, and the sweat evaporates, cooling the body down. However, this process requires adequate hydration, and dehydration can lead to overheating and heatstroke.
So, clearly It is essential to drink enough water and consume other hydrating fluids and foods to prevent dehydration and ensure optimal bodily function. But how much water should you drink? The amount of water a person should drink varies depending on several factors, such as age, gender, activity level, climate, and overall health. A general guideline is to drink about 74 to 100 ounces a day. To determine your specific hydration needs, it is best to consult with a healthcare professional or nutritionist. They can consider your individual factors and help you develop a personalized hydration plan.
Another thing to consider when hydrating is the type of water you are drinking. Filtering water is important to remove impurities, contaminants, and potentially harmful substances that may be present in the water supply. These impurities can include bacteria, viruses, parasites, heavy metals, chemicals, and other pollutants. So have your water tested or get a filter to make sure you are providing your body with the best quality water possible.
6. Hydration
Buckley, J. D., Burgess, S., Murphy, K. J., & Howe, P. R. (2010). DHA-rich fish oil lowers heart rate during submaximal exercise in elite Australian Rules footballers. Journal of Science and Medicine in Sport, 13(1), 90-93. doi: 10.1016/j.jsams.2008.07.005.
Calder, P. C. (2018). Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochemical Society Transactions, 46(5), 1105-1115. doi: 10.1042/BST20170339.
Rains, T. M., & Janda, M. (2011). The role of diet in the prevention of chronic disease. Journal of the American College of Nutrition, 30(suppl 1), S22-S28.
Wittbrodt, M. T., & Millard-Stafford, M. L. (2019). Dehydration Impairs Cognitive Performance: A Meta-analysis. Medicine and science in sports and exercise, 51(7), 1532-1544. doi: 10.1249/MSS.0000000000001942