Wellness in a Nutshell

This post serves as a brief introduction to the Blog section of the EPL Website. Don’t expect much detail here; everything will be fleshed out in future posts, starting with a series on Nutrition – a topic that’s often confusing and controversial in the realm of Wellness.

On the Home page, I mentioned that the road to good health is simpler than you might think. That’s because living a healthy life really comes down to a few basic principles. However, it’s important to understand that your health and well-being is a personal responsibility, and that it is greatly influenced by your daily choices and behaviours. You also need to accept the fact that achieving and maintaining good health is a lifelong journey that will most likely require making some changes to your daily routine. These changes should not feel overwhelming or disrupt your daily routine too much. It’s about finding balance by making small adjustments that works best for you, and fitting it into your life in a way that feels doable and enjoyable. For some, this path may not be easy, but if you follow the advice offered here, and keep at it, you will find that the journey to good health can actually be quite straightforward.

Evidence-based Health and Wellness Recommendations

The internet is packed with health and wellness tips, and while most are great, there’s also plenty of advice with little or no scientific backing – and some of it can even be harmful. As alluded to on the Home Page, even qualified experts often disagree on what defines a healthy lifestyle, particularly when it comes to Nutrition. This can make it quite tricky to figure out what you should actually be doing to truly optimize your health. However, despite some disagreements, a number of wellness strategies are well supported by solid research. The key to achieving good health and long-term well-being is adopting a balanced, holistic approach to life, guided by the seven Principles of Wellness outlined on the Home Page.

I don’t claim to be an expert in every aspect of wellness, so the EPL website primarily focuses on Nutrition (Eat) and Fitness (Play), as well as various Lifestyle (Live) aspects where I have sound knowledge and experience. Below are some of the top research-backed, actionable recommendations for achieving and maintaining good health and lasting well-being.

1.  Nutrition – You are what you Eat

Have you ever heard the saying, ‘You are what you eat’? It means that to stay fit and healthy, you need to eat nutritious food. The nutrients from what you eat provide the building blocks for every cell in your body – everything from your skin and hair to your muscles, bones, and even your digestive and immune systems. Even though you don’t feel it, your body is constantly repairing, healing, and rebuilding itself.

Every cell in your body has a ‘shelf life’ – for example, the cells that line your stomach and intestines last about 3-5 days, skin cells about two to three weeks, and red blood cells about four months. So, every day, your body replaces old cells with new ones, and how healthy those new cells are depends on what you’ve been eating in the last few days. A diet full of processed, nutrient-poor food doesn’t give your body much to work with. But when you eat clean, nutrient-rich whole foods, your body will build stronger, healthier cells that are better equipped to fight off premature aging and disease.

Healthy Eating – Whole Foods

When it comes to healthy eating, you may assume it requires strict rules about what to eat, how much, and when. But if you choose whole foods, it’s not quite like that. That is because a whole-foods diet is not like “traditional” diets with rigid guidelines, but a more sustainable way of eating that is easier to keep up over time. Whole foods are those that are close to their natural state, like fresh (or frozen) meat, fish, vegetables, legumes, fruits, nuts, seeds, and some dairy.

Wellness literature and online sources often recommend diets rich in plants, nuts, and seeds, with limited meat consumption. While this isn’t totally bad advice, it may lead to deficiencies in key nutrients, such as essential amino acids (proteins); minerals like iron (haem iron), zinc, iodine and calcium; vitamins B12 and D3 (which are only found in animal products); as well as DHA, an important omega-3 fatty acid. However, whole (unrefined) plant foods do provide digestive fibre, which is vital for gut health and completely absent in animal-based foods.

On the flip side, almost all plant foods also contain “toxins” – both natural (phytochemicals or antinutrients) and synthetic (pesticides). Since plants can’t physically escape predators, they have evolved a range of survival mechanisms, including various chemicals, some of which can be harmful to humans. Seeds, in particular, are packed with natural toxins and preservatives to protect the tiny plant embryo inside from animal predators (such as birds and rodents), insects, and fungi in the soil. However, in small doses, some phytochemicals may be beneficial to your health, but you should take care to minimise potential harmful effects through proper preparation techniques, such as soaking, cooking and fermentation (Much more about phytochemicals in a future blog post).

Fermented Foods

Fermented (or “cultured”) foods have a definitive place in a healthy, balanced, whole-foods diet. Eating fermented foods is the natural way to obtain a daily dose of probiotic bacteria that support gut health and much more (you can find out more about fermented foods and gut health in a future blog post).

“Diet” – What’s in a name?

The term “diet” can be misleading when it comes to nutrition because it is often thought of as a quick fix to solve a health issue or for weight loss. A better term is “healthy eating plan,” but to keep things simple, I will use the term “diet” here. It should be clear by now that a healthy diet, as defined by this website, refers to a sustainable and balanced way of eating that provides all the nutrients and energy your body needs to sustain your lifestyle, while also supporting a healthy gut microbiome. Although the quest for wellness is a holistic lifelong process, it is a good idea to start focusing on nutrition early in your voyage – after all, you are what you eat. As your journey proceeds, you can adjust your eating plan to better fit your body’s changing requirements throughout life.

10 Guidelines for Healthy Eating

  1. Eat the right balance of nutrients: Make nutrient-dense whole foods the main focus of every meal, and limit your intake of energy-dense (calorie-heavy) foods unless you’re an athlete.
  2. Pay attention to portion sizes: To maintain a healthy weight, how much you eat is just as important as what you eat.
  3. Choose healthy fats: Eat healthy fats and limit your intake of highly processed seed oils. Avoid artificial trans fats (partially-hydrogenated oils), such as margarine or shortening (found in many processed foods). Keep in mind that even healthy fats are high in calories – more than double the calories found in carbohydrates and protein.
  4. Eat plenty of “healthy” fibre: Include fibre (sometimes referred to as roughage) in your diet every day. The healthiest sources of fibre are vegetables, legumes and fruit. Avoid foods with “added” fibre, including whole wheat bread and “high-fibre” breakfast cereals.
  5. Feed your gut bacteria: Healthy food fibre serves as a prebiotic – a food source for gut bacteria. An imbalance in gut bacteria is linked to many chronic conditions, including obesity and a myriad of digestive problems. Be mindful of things that may harm them or disrupt their harmony, like alcohol, too much sugar, food additives, and medications like antibiotics and many others.
  6. Maintain regular meal times: Your eating patterns should match your body’s natural rhythms (circadian rhythms). Regularly disrupting these rhythms can raise your risk of obesity, type 2 diabetes, and heart disease.  Your gut bacteria also seem to have a daily rhythm, so avoid late-night snacking to give your gut a break. Regular meal times will help keep your gut, microbiome, and immune system healthy.
  7. Cut down on ultra-processed foods: Limit or avoid foods with refined carbohydrates (sugars and starches) and processed seed oils.
  8. Avoid added chemicals: Many artificial additives like some colourants, sweeteners, flavourings, flavour enhancers, and trans fats can be toxic, carcinogenic, or may contribute to gut inflammation.
  9. Stay hydrated: How much water you need depends on the climate where you are and your activity level. The most reliable indicator of your hydration status is urine colour – pale yellow is ideal, dark yellow or amber means you’re dehydrated, and clear means you may have had too much water.
  10. Manage your salt intake: For a long time, salt (sodium) has been blamed for causing high blood pressure. However, recent research suggests that the truth is much more complex. Cutting salt too much could even harm your heart health by triggering issues like insulin resistance, type 2 diabetes and obesity; so aim for a moderate amount. Surprisingly, added sugars might be a bigger cause of high blood pressure. (This controversial topic will be explored further in an upcoming blog post.)

 “You Are What You Eat” – It’s actually not quite as simple as that…

You are not simply what you eat – You are what you digest. You are what you absorb. You are what you do not excrete…

You are not solely defined by what you eat, but rather by what your digestive system and related organ systems can effectively digest, absorb, and process as fuel; as well as your body’s ability (with the help of friendly gut bacteria) to effectively convert harmful metabolites and other bioactive compounds (such as alcohol and phytonutrients) and excrete waste. A healthy digestive system is crucial in these processes.

Digestion issues could potentially trigger a chain reaction: Poor digestion means you can’t absorb nutrients well. When digestion and absorption are weak, it may also affect your body’s ability to expel waste properly, which can lead to a build-up of toxins in your body. These toxins can disrupt hormone balance, which, amongst many other problems, can further harm your digestion, creating a worsening cycle that keeps repeating itself.

To break this noxious cycle, a healthy, fibre-rich, whole-foods diet is the obvious starting point, and at the same time, preventing the build-up of toxic waste…

2.  Regular Bowel Movement – Poop regularly

So, a healthy gut is fundamental to overall well-being. It is not only crucial for optimal nutrient absorption, but also plays a vital role in immune function and mental health. One of the surest signs of a well-functioning digestive system is having regular bowel movements.

Your body runs on an internal clock, called the circadian rhythm, which makes sure certain processes happen at the right times. Your digestive system follows this rhythm too, with bowel activity increasing in the morning to get your body ready for a bowel movement after you wake up.

So, how often should you poop to stay healthy? It is considered ‘normal’ go between three times a day and three times a week, but it is more important to focus on poop consistency and how easy it is to go. Your stools should be soft, well-formed, and easy to pass. While there is no perfect number for everyone, aiming to poop at least once every day is a good goal! Healthy people have a regular pattern and will go around the same time each day. If you don’t poop regularly, you are literally full of crap – and that can be really, really bad for you… (how bad will be discussed in detail in a forthcoming blog post).

3.  Get Enough Good Sleep

Nutrition, physical exercise, and sleep are often referred to as “the three pillars of health”. Sleep allows your body and brain to rest, and without enough good-quality sleep, your body and brain can’t function properly. Every day, your body goes through cycles of being awake and asleep, with certain important processes happening only while you’re sleeping, such as:.

Because sleep plays such a big role in regulating body processes, not getting enough sleep regularly can lead to many health issues, including an increased risk of high blood pressure, diabetes, obesity, depression, heart attack and stroke; and even cancer. The amount of sleep you need changes as you age, but for adults 18 and older, it’s recommended to get between seven and nine hours of sleep each night.

4.  Physical Activity – Move Your Body!

Regular physical activity has loads of health benefits, both for your body and your mind, including:

Health-Related Quality of Life

The more regularly you exercise, the better it is for your overall quality of life. Research shows that just 150 minutes (e.g. 50 minutes three times a week) of moderate exercise per week can make a noticeable difference in both your physical and mental well-being. Even if you’re not super consistent, any exercise is better than none, but regular workouts always give the best results.

It should be clear by now that staying active is one of the best things you can do for long-term health and well-being. By making exercise a regular part of your daily routine, you will experience benefits for both your body and mind for as long as you stick to it. Consistency is key to feeling great, even in the later stages of life…

5.  Avoid harmful Habits and Behaviours

Almost all of us have a habit or two that could negatively impact our health that we wish we could change. Beyond the common concerns like a poor diet, lack of sleep, or inactivity there are many other habits and behaviours, some of which you might be aware of, while others may not seem harmful at first glance. The more obvious ones include smoking, excessive alcohol consumption, and drug use (whether recreational or prescribed, such as sleeping pills, painkillers, or antacids).

However, there are also subtler habits that indirectly impact your health by increasing stress and anxiety levels, while others may even impair your body’s ability to cope with stress, worsening both physical and mental health over time. Left unchecked, these unhealthy habits can significantly compromise your well-being in the long term. A habit might also escalate into an addiction or even an obsession when you lose control and feel compelled to continue despite knowing the harm it causes. Breaking free from harmful behaviour patterns can be difficult once they’ve become ingrained.

The first step toward doing something about it is identifying those habits that are impacting your health. Quitting a harmful behaviour can be challenging, but you are more likely to succeed by setting small, specific goals, reshaping your environment, and replacing harmful habits with healthier alternatives.

The following is just a short list of some common harmful habits and behaviours:

6.  Regularly Expose Your Body to Sunlight

Everyone knows that too much sun exposure is harmful to your skin. However, contrary to what sunscreen companies and vampires have led you to believe, getting regular sun exposure is actually essential for your health and well-being.

Public health messages tend to focus only on the dangers of overexposure, but did you know your skin manufactures vitamin D3 when exposed to sunlight? Sun exposure also stimulates the release of endorphins – those “feel-good” hormones which help reduce stress and anxiety, and alleviate symptoms of depression. Plus, these endorphins play a role in regulating appetite (amongst numerous other benefits). So, soaking up a bit of sunshine might be just what your doctor didn’t prescribe – but should have!

The primary natural source of vitamin D is a photochemical reaction that occurs in the deeper layers of your skin, when exposed to ultraviolet B (UV-B) radiation from sunlight. While you can also get some vitamin D from foods such as oily fish, egg yolks and liver; there are few other foods that naturally contain significant amounts.

Health Benefits of Sun Exposure

  1. Sunlight is your main source of Vitamin D – Vitamin D acts like both a vitamin and a pre-hormone, playing a key role in regulating many important functions in your body.
  2. Sunlight can improve Sleep Quality – Sunlight helps balance serotonin and melatonin levels, which are crucial for regulating your sleep-wake cycle and ensuring a good night’s rest.
  3. Sunlight reduces stress levels and boosts mood – Serotonin, often called the “feel-good hormone”, is regulated by sunlight. When your serotonin levels are healthy, you feel more focused, happier, and emotionally stable. Low levels of serotonin are linked to depression.
  4. Sunlight Strengthens Bones – Vitamin D helps your body absorb calcium and phosphorus, both of which are essential for keeping your bones strong and muscles working properly. It also stimulates reabsorption of calcium in the kidneys (after being transformed to calcitriol).
  5. Sunlight boosts your Immune System – Vitamin D plays a vital role in modulation of various aspects of the immune system, and a healthy dose of sunlight only goes towards helping that happen.
  6. Sunlight may help reduce high blood pressure – Research suggests that lower levels of vitamin D are linked to higher blood pressure and an increased risk of hypertension as you age.
  7. Sunlight lowers the risk of diabetes and heart disease – Regular exposure to sunlight has been linked to a lower risk of type 2 diabetes and heart disease by reducing blood insulin and triglyceride levels. Vitamin D helps lower inflammation, which is a risk factor for insulin resistance and other metabolic issues.
  8. Sunlight may support weight loss – Regular exposure to safe levels of sunlight could even aid in weight loss. Evidence from a number of observational studies suggests that obesity is associated with low vitamin D levels. Sunlight exposure can also raise noradrenaline (a hormone that boosts energy), decrease leptin (a hormone linked to weight gain), and promote the “browning” of subcutaneous fat, thereby increasing calorie burning.

Sun Exposure and Vita­min D Lev­els – How Much is Too Much?

It doesn’t take long for sunlight to restore your vitamin D levels. In fact, just a few days of moderate sun exposure can make up for several days without it. Your body stores vitamin D in fat, which acts like a battery, storing it when you get sunlight and releasing it when you don’t.

However, overexposure to the sun is never recommended, even if you have a vitamin D deficiency, because of the increased risk of skin cancer. If your vitamin D levels are low, it’s better to get small amounts of sun every day – ideally in the early morning or late afternoon – rather than going all out and fry­ing your skin in the mid­day sun, like “Mad Dogs and Englishmen” (song by Noël Coward).

Aim for about 15 minutes of sun exposure, three times a week – try to keep it regular, but in small doses. If you’re out for longer periods, wear a hat and protective clothing to avoid sunburn. If you need to use sunscreen, opt for a “broad spectrum” product and use it sensibly (or as a last resort).

7.  Deal with the Stress in your life

Everyone feels stressed from time to time – it is perfectly normal. Stress is that feeling of being under pressure (real or perceived) – whether it’s from a heavy workload, tight deadlines, financial worries, or relationship problems. Often, it feels like what’s being asked of us is more than we can handle. Stress is the body’s natural response to change or a challenge, and in small doses, it can be positive. It makes us more alert and can improve our performance in certain situations. But, stress is only helpful if it’s short-term. When stress builds up over time, it can start to seriously impact our mental health, potentially leading to anxiety or depression.

Anxiety is one’s personal reaction to stress; it’s an internal feeling of fear, worry, or unease. While often associated with a stressful episode, anxiety can also occur without any obvious trigger. But, unlike stress, it doesn’t go away once a tough situation has passed; it can linger, creating a constant feeling of worry or dread. Anxiety is a natural response to danger, preparing the body for action by releasing stress hormones that help us “fight or flee” in the face of a real threat. However, if you’re under constant stress, like in a busy office or stuck in traffic, those hormones can stay active in your body, leading to ongoing stress and anxiety. Without a way to release them, these stress chemicals can build up, making you feel overwhelmed, affecting your mental clarity, and can even impact your physical health.

Identifying the Signs of Stress

When stress affects your life, health and well-being, it is important to tackle it as soon as possible. While stress affects everyone differently, there are common signs and symptoms for you to look out for:

Managing Stress: What you can do to address Stress and Anxiety

If you’re feeling stressed or anxious, start by identifying the things that trigger these feelings. Knowing what causes your stress and learning which coping strategies work for you can make a big difference. Keep in mind that it may take some trial and error to find what works best for you, but taking action is far better than ignoring the issue. The most unhelpful thing you can do is turn to something unhealthy to help you cope, such as drinking or taking drugs – they can only make things worse over time.

If stress or anxiety has been affecting you for a prolonged period of time, it may be helpful to seek professional help. Treatments like talk therapy and, in some cases, medication, can be beneficial. If you choose to explore medication, do so under the guidance of your doctor, as it may bring temporary relief. For lasting recovery, therapy can help you build effective coping skills, with medication as a support tool rather than the full solution.

There’s no set way to manage stress, but some of these suggestions may help:

Try some of these Tips for Stress Relief:

Additional Health and Wellness Tips

There are many other simple, yet effective steps you can take to enhance your health and overall quality of life. While some may seem insignificant, practicing them consistently can have a considerable impact on your physical and mental well-being. Most are straightforward routines that are easy to integrate into your daily schedule and maintain long-term. Topics like social connectivity, seasonal acclimation, cold exposure, and earthing (grounding) will be explored in upcoming blog posts.

Environmental Health Factors

Environmental health focuses on how our surroundings influence our well-being. The places where we live and work can greatly affect our physical and mental health. Environmental factors include physical, chemical, biological, social, and psychosocial elements. For instance, access to clean air, safe drinking water, green spaces, and sunlight (a source of vitamin D) supports good health. On the other hand, exposure to pollution, harmful substances, extreme temperatures, or noise pollution can negatively affect health.

Even less obvious factors, such as prolonged exposure to artificial lighting (light pollution) that can disrupts sleep or the outgassing of volatile organic compounds (VOCs) from household items, can have hidden but potentially severe long-term health consequences.

Future blog posts will cover key environmental health factors, their impact on well-being, and practical strategies to address them.

 

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