Skip to main content


Transcript - Infographic: The four pillars of heath


The four pillars of heath


Taking care of your body isn’t just good for your physical health – it can also improve your emotional well-being. For best results, try for a balance of these four components of wellness.


Nutrition, Exercise, Relaxation, Sleep. These pillars work together to keep your mind and body healthy.


Nutrition. A healthy diet promotes bacteria in the gut that helps “feel good” signals get through to the brain.
Tip: Make healthy food swaps, like trading white rice, pasta and bread for whole-grain versions.
Aim for 5 servings of fruits and vegetables a day.


Exercise. Moving your muscles produces endorphins and a chemical that helps the brain deal with stress.
Tip: Walking, aerobic exercises, weight training, and yoga or Pilates are all good activities to consider when starting a fitness plan.
Aim for 30 minutes of exercise a day.


Relaxation. Mentally unwinding can reduce stress and anxiety as well as increase energy and focus.
Tip: Deep breathing, visualization and meditation are all effective relaxation techniques.
Aim for 10-20 minutes of deep breathing practice a day.


Sleep. A good night’s sleep helps lower stress, improve concentration and boost emotional stamina.
Tip:  Put away electronic devices an hour before bedtime. Their light can confuse your internal clock.
Aim for 7-9 hours of sleep a night.