{"id":1707,"date":"2023-01-21T14:37:09","date_gmt":"2023-01-21T14:37:09","guid":{"rendered":"https:\/\/integrativa.pt\/?p=1707"},"modified":"2026-02-01T18:15:23","modified_gmt":"2026-02-01T18:15:23","slug":"4-pillars-of-health-relax-nourish-move-and-sleep","status":"publish","type":"post","link":"https:\/\/integrativa.pt\/en\/4-pilares-da-saude-relaxar-nutrir-mexer-se-e-dormir\/","title":{"rendered":"4 Pillars of Health: relax, nourish, move and sleep"},"content":{"rendered":"
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We may have busy routines, professional goals achieved and an apparently organised life, but if we wake up feeling tired, irritable or lacking energy, something in the overall balance may not be right. Health is not a one-off state, but a continuous process that requires daily attention to different dimensions of human functioning.<\/p>\n

In clinical practice, some factors are particularly important for regulating the body. I usually organise them into four fundamental pillars of health: relaxation, nutrition, movement and sleep. These pillars do not work in isolation, but are constantly interconnected, influencing the nervous system, metabolism, immune response and adaptation to the environment. stress.<\/em><\/p>\n

Nourishing: supporting the body through food<\/h4>\n

There is no universally suitable diet for everyone. However, one principle that does apply across the board is a preference for low-processed, nutritionally dense foods. Opting for real food is often an important first step.<\/p>\n

Avoiding foods that cause digestive discomfort, inflammation or feelings of malaise is just as important as including beneficial foods. A varied diet, with fruit, vegetables, wholegrains, adequate sources of protein and good quality fats, provides the nutrients necessary for physiological functioning. Excess sugar, ultra-processed foods and low-quality fats can interfere with metabolic and inflammatory regulation mechanisms.<\/p>\n

Sleep: recover and reorganise<\/h4>\n

Sleep is an active process of recovery and regulation, essential for physical and mental balance. Despite being a natural behaviour, today's context, marked by screens, irregular schedules and constant stimuli, makes preserving it a challenge.<\/p>\n

Sleeping an adequate number of hours, generally between seven and eight in adulthood, is important, but not enough on its own. Regular sleep schedules, a reduction in stimuli before bedtime and respect for individual biological rhythms are key to effective rest. Consistent sleep contributes to the regulation of stress,<\/em> energy and mood throughout the day.<\/p>\n

Moving: respecting the nature of the body<\/h4>\n

Movement is a biological necessity. A body that doesn't move regularly gradually loses functional capacity. Physical activity is not limited to structured exercise in the gym. Walking, climbing stairs, mobilising your body throughout the day or practising an activity that gives you pleasure are all valid forms of movement.<\/p>\n

The World Health Organisation generally recommends at least 150 minutes of moderate physical activity or 75 minutes of intense activity per week. In addition, joint mobility and muscle strengthening play an important role in preventing pain and maintaining functionality over time.<\/p>\n

Relaxing: regulating the nervous system<\/h4>\n

Relaxation is often undervalued, but it plays a central role in health. Body and mind don't work separately. Thoughts, emotions and experiences directly influence the physiological response.<\/p>\n

Create space to slow down, manage stress,<\/em> taking care of interpersonal relationships and developing self-regulation strategies, such as meditation, conscious breathing or gentle body practices, contributes to the stability of the nervous system. This balance is essential for adapting well to the demands of everyday life.<\/p>\n

Understanding health from an integrative perspective<\/h4>\n

The four pillars of health are accessible and can be adapted to each person's reality. Stopping to observe how they are present in everyday life helps to realise what is balanced and what might need more attention. Small changes, made gradually and maintained over time, can have a significant impact on health and well-being.<\/p>\n

In Clinical Psychoneuroimmunology and Integrative Osteopathy, these pillars are understood as factors that influence the functioning of the nervous, immune and endocrine systems in an integrated way. Health is seen as a constantly adapting process that is built every day through choices, habits and the way the body responds to life's demands.<\/p>\n

Looking after your health doesn't have to involve radical changes, but simple and consistent decisions, adjusted to the needs and context of each person, respecting their rhythm and time of life.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div>

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David Brand\u00e3o<\/strong> <\/a>| Osteopath and Physiotherapist<\/p>\n

Specialised in Clinical Psychoneuroimmunology<\/p>\n

Physiotherapist Card: 3652 | Order of Physiotherapists \/\/ Osteopath Card: C-0031697 | ACSS<\/h6>\n\n\t\t<\/div>\n\t<\/div>\n