4 Pillars of Wellness

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the number 4 illustrated on a tan background

course syllabus for Your Well-Being online health and wellness education course

Course Outline

Main Ideas

Learning Objective

Understand how the 4 Pillars of Wellness-Eat, Move, Breathe, Think-work together to support overall health and well-being.

Behavioral Objective

Incorporate practices from each of the 4 Pillars into your daily routine to improve physical, mental, and emotional health.

Key Thought

The 4 Pillars of Wellness-Eat, Move, Breathe, Think-create a holistic approach to health, each pillar supporting and enhancing the others.

Main Ideas

Learning Objective

Understand how the 4 Pillars of Wellness-Eat, Move, Breathe, Think-work together to support overall health and well-being.

Behavioral Objective

Incorporate practices from each of the 4 Pillars into your daily routine to improve physical, mental, and emotional health.

Key Thought

The 4 Pillars of Wellness-Eat, Move, Breathe, Think-create a holistic approach to health, each pillar supporting and enhancing the others.

Terms

4 Pillars of Wellness

noun

A holistic health model focusing on four key areas: Eat, Move, Breathe, and Think, each supporting physical, mental, and emotional well-being.

Breathing Techniques

noun

Methods of controlled breathing that help regulate the nervous system, reduce stress, and improve overall mental and physical well-being.

Holistic Health

noun

An approach to health that considers the whole person-body, mind, and emotions-rather than focusing on individual symptoms or conditions.

Mind-Body Connection

noun

The relationship between mental and emotional processes and physical health, emphasizing how thoughts and feelings can affect the body's wellness.

Physical Activity

noun

Any movement that works your muscles and requires energy, essential for maintaining physical strength, vitality, and overall health.

Positive Thinking

noun

The practice of focusing on optimistic thoughts and expectations, which can contribute to improved emotional well-being and overall health.

Whole Foods

noun

Foods that are minimally processed and as close to their natural form as possible, providing essential nutrients without added chemicals or artificial ingredients.

Terms

4 Pillars of Wellness

noun

A holistic health model focusing on four key areas: Eat, Move, Breathe, and Think, each supporting physical, mental, and emotional well-being.

Breathing Techniques

noun

Methods of controlled breathing that help regulate the nervous system, reduce stress, and improve overall mental and physical well-being.

Holistic Health

noun

An approach to health that considers the whole person-body, mind, and emotions-rather than focusing on individual symptoms or conditions.

Mind-Body Connection

noun

The relationship between mental and emotional processes and physical health, emphasizing how thoughts and feelings can affect the body's wellness.

Physical Activity

noun

Any movement that works your muscles and requires energy, essential for maintaining physical strength, vitality, and overall health.

Positive Thinking

noun

The practice of focusing on optimistic thoughts and expectations, which can contribute to improved emotional well-being and overall health.

Whole Foods

noun

Foods that are minimally processed and as close to their natural form as possible, providing essential nutrients without added chemicals or artificial ingredients.

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Introduction

The 4 Pillars of Wellness-Eat, Move, Breathe, and Think-are not just a model, but a simple and manageable way to approach health behaviors. Each pillar supports a vital aspect of well-being, promoting a holistic approach to health. By focusing on these areas, you can foster healing, growth, and regeneration, and create a balanced and healthy lifestyle.

4 Pillars of Wellness

Eat | Move | Breathe | Think

We have crafted the '4 Pillars of Wellness' model with a clear and simple structure, designed to simplify complex health behaviors into four basic categories: eating, moving, breathing, and thinking. This model streamlines the diverse aspects of health, making it easier to understand and apply in daily life.

The four pillars-Eat, Move, Breathe, Think-form the foundation of holistic wellness, each supporting overall health and vitality.

The mental aspect is often the most challenging, but it's also the most critical. Eating nutritious foods, moving regularly, breathing mindfully, and fostering positive thoughts are all equally important in maintaining holistic health. Each of these pillars plays an important role in supporting your overall well-being.

Many Parts... One Body...

The body is a complex system that operates as a whole. The '4 Pillars' framework is not a one-size-fits-all solution, but a universally applicable approach to health. Whether you're dealing with metabolic diseases, pain disorders, or simply striving for general well-being, creating a nurturing environment for the body is key to its optimal function.

Go-to Strategies within Each Pillar:

Eat: Focus on whole foods, avoid high-temperature cooking, and minimize sugar and processed carbohydrates.
Breathe: Engage in deep breathing exercises and mindfulness techniques to promote calm and balance.
Move: Incorporate varied physical activities such as high-intensity interval training (HIIT) and yoga.
Think: Practice positive thinking, mindfulness, and emotional regulation to enhance mental well-being.

Activities

Assess Your Wellness Across the 4 Pillars

Objective: Evaluate your current habits in each of the 4 Pillars to identify areas for improvement.

Activity:

Spend a day reflecting on your daily habits in the areas of eating, moving, breathing, and thinking.
Rate yourself on a scale of 1-10 for each pillar, considering how well you practice healthy habits in that category.
Choose one pillar to focus on improving over the next week and create a simple action plan to address it (e.g., add more vegetables to your meals or practice mindful breathing daily).

Create a Daily Wellness Routine

Objective: Develop a simple daily routine that incorporates elements from each of the 4 Pillars of Wellness.

Activity:

Design a daily schedule that includes time for each of the 4 Pillars: eat nourishing meals, engage in physical movement, practice breathing exercises, and dedicate time for mindful, positive thinking.
Start with small, manageable changes, such as adding 10 minutes of breathing exercises or walking daily.
Track your progress for one week, reflecting on how incorporating all four pillars affects your overall well-being.

Integrate Wellness into Your Environment

Objective: Modify your home or workspace to support healthier choices based on the 4 Pillars.

Activity:

Identify one area of your home or workspace where you can make a change to support your wellness goals (e.g., setting up a space for exercise, keeping healthy snacks available, or creating a calming space for mindful breathing).
Make a small adjustment that encourages healthier habits in one or more of the 4 Pillars.
Observe how this environmental change impacts your behavior and overall health over the next week.

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4 Pillars of Wellness

Main Ideas

Learning Objective

Behavioral Objective

Key Thought

Main Ideas

Learning Objective

Behavioral Objective

Key Thought

Terms

Terms

Introduction

4 Pillars of Wellness

Many Parts... One Body...

Go-to Strategies within Each Pillar:

Activities

Assess Your Wellness Across the 4 Pillars

Create a Daily Wellness Routine

Integrate Wellness into Your Environment

Health Improvement Strategies for Adults at Home

Home Health Makeover: 5 Upgrades to Boost Well-being Indoors

How Processed Foods Cause Inflammation and Harm Your Health

Why You Should Care About Gut Health

Course Outline