Building your health on a solid foundation: the final five blocks

Part 3 of 3.

Read part 1 and part 2.

Trying to maintain good health for your family can feel both confusing and overwhelming. There are so many diets, theories, and sources of information available, but sometimes the best strategy is to simply stick to the basics.

So far we’ve talked about hydration, whole foods, and proper sleep practices as foundations of good health. The final five blocks will not only be simple and free, but also enjoyable!

Movement

Exercise is a modern phenomenon because of our sedentary lifestyle. People didn’t need to exercise in the past because they were naturally active. Movement is more important than exercise. Exercise refers to intentionally doing a specific thing—like taking a long walk, going for a jog, or lifting weights. You must set aside time for it. Exercise is great, but jogging for 30 minutes and then sitting in front of a computer the rest of the day doesn’t lead to good health.

Movement, however, is a lifestyle. Movement is another nutrient! It’s moving your body throughout the day and incorporating movement into your life. For example, carrying laundry baskets up and down stairs is movement. Weeding a garden is movement. Playing tag is movement. Climbing a tree is movement. Washing dishes is movement. Vacuuming is movement.

Basically, movement is not being sedentary for extended periods of time.

Movement has specific benefits to your body, including:

• lymphatic movement
• brain health
• blood sugar regulation
• nervous system regulation
• digestion
• metabolism
• detoxification (especially if you work up a sweat)

Making movement a priority is a great way to support your foundational health. Take walks throughout the day, lift weights, go for a jog, play a sport, play with your kids, jump on a trampoline, climb stairs, walk in place, do squats during commercials.

The possibilities are endless. Just get moving.

Time outside

God not only created the world around you for beauty, but also to help you. Everything has a purpose. Spending time outside is a key foundation that most people ignore.

One of the most important benefits of time outside is sunlight. Sun exposure on your eyes and skin supports your body down to the cellular level. It helps your body produce essential hormones and vitamins. It also sets your circadian rhythm and helps you sleep at night. Even if it is cloudy, going outside has the same benefit. Exposure to natural light is essential.

Spending time outside also soothes the nervous system. Have you ever gone for a walk in the woods and felt at ease? The beauty of God’s whole creation can help mitigate the effects of stress.

Getting bare skin on and in the earth is also beneficial. Walking barefoot helps your body discharge, sort of like a ground wire. Getting your hands in the soil helps your microbiome, exposing you to tons of beneficial bacteria.

Enjoying time in nature is a simple yet profound way to improve your health.

Minimize stress

We often think of “stress” as something we deal with mentally or emotionally. However, any form of stress can lead to physical symptoms. Your physical health will be affected whether you are constantly on the go, have strained relationships, have a demanding job, have financial troubles, or anything in between.

This is why it’s important to minimize sources of stress wherever possible. For instance, you can:

• avoid situations that you know will feel overwhelming (large gatherings, time with people that don’t support you, loud events).
• avoid overscheduling your life. It’s OK to say “no” to good things for the sake of your health and your family’s well-being.
• set boundaries. If being around certain people is a big stressor, it’s OK to limit time spent with them.
• focus on things that bring you joy and give you energy.

Rest (Sabbath)

We’ve already discussed sleep, so why talk about rest? Rest is actually different than sleep. Sleep is something we have to do every night. But rest is being intentional with setting aside time from your work.

God rested on the seventh day of creation and created a sabbath. While we live in a fast-paced world with never enough time, taking a sabbath recharges you both mentally and physically.

This can look different for everyone:

• a Sunday afternoon nap
• taking one day off from doing work every week
• taking a screen and social media break once a week

Regardless of what it looks like for you, making time to rest your body and your mind is essential.

Relationships

The final foundation of good health is relationships. God created us to live in community, in loving relationships. When God created mankind, he created Eve so that Adam would not be alone. You, too, are not meant to go through life alone.

It’s easy to live isolated these days with everything online and families living far apart. You have to be intentional about creating community.

This can be done with relatives who live close by, a small group from church, friends from work and school, or whoever is an integral part of your support system. Eat together, share joys and sorrows together, raise children together. Community is a top priority for optimal health because you won’t carry burdens alone.

Review

When it comes to health, there are many complexities and bio-individual needs. However, if you start with the foundations, you are well on your way to feeling great and stewarding your body the way God intended.

The information provided in this article is for educational purposes and is not meant as medical advice. It is the opinion of the writer. The information is not meant to replace a one-on-one relationship with a qualified health professional.