Four pillars are the most important for caring for my patients and their health. They are the four legs of a solid table on which someone's well-being can be built. Young persons overlooking these areas may have little manifestations. Still, after years of neglect, the manifestation of chronic diseases will be inevitable. These pillars are so fundamental that it is common to find others in disbelief when in the review of their problems or symptoms, the answer is to improve on them. 

The first one is Nutrition. I bring it up first because the most significant impact and quickest improvement of overall health can be obtained by cleaning up your eating habits. Concepts like what a calorie is, why we track them, and the difference between protein, fats, and carbohydrates must be prioritized. The food you eat fuels every function your body has, and just like in a gas engine, if you use improper gas, the engine will malfunction or seize.

The second one is Sleep. During sleep, our bodies can regulate mood and reduce feelings of stress, anxiety, and depression. It also plays a crucial role in regulating hormone levels in the body. For example, growth hormone is released during deep sleep, and the release of cortisol, the stress hormone, is suppressed during sleep. Good evidence suggests that the sweet spot is between seven and eight hours of sleep every day of quality sleep... keyword, quality.

The third is Exercise. Here I will introduce a concept some might not have heard before Homeostatic stress. Homeostatic stress refers to the stress that is placed on the body's systems when it is subjected to a physical or environmental challenge that disrupts the body's normal state of balance or homeostasis; the body responds to these stressors by activating various physiological and biochemical processes that help to restore the body's balance and adapt to the stressor. This is what exercise does and how your body remains in top shape.

Last is Stress management. While exercise is homeostatic stress or 'good stress' when we talk about stress, we all agree that we are referring to the psychological and physiological response to a perceived threat or challenge, which can come from a variety of sources such as work, relationships, financial pressures, health problems, or significant life changes. Be aware of your mood and learn coping mechanisms because prolonged or chronic stress can adversely affect physical and mental health.