The Foundations of Health

There are 6 foundations of health:  

1. Nutrient-Dense Diet 

2. Digestion 

3. Blood Sugar Regulation 

4. Fatty Acids 

5. Mineral Balance 

6. Hydration 

While we consider them 6 different foundations, they are all linked, and our bodily systems work together to maintain a balance. If one system is off balance, the other systems are affected and work harder to ensure homeostasis (balance) in the body. Optimising health and wellbeing are multifaceted, but it can all be linked to a calm mind and a nutrient-dense diet.

A nutrient dense diet is just the start of supporting proper function andoverall health in the body
It helps promote optimal digestion

A nutrient-dense meal it stimulates the release of the necessary hormones to break down all the nutrients that we consume. Moreover, it supports healthy gut microbiome, proper immune function, hormone regulation, detoxification, regulates our mood. (Nutritional Therapy Association Australia New Zealand, 2024)

An extremely important thing to note is that digestion is a north to south process, starting in the brain. It is important to be in a relaxed state when consuming meals. If we are distracted or stressed when consuming meals, digestion is hindered as the body is more focused on managing stress. A distressed gut can potentially perpetuate poor food choices.

Helps Balance Blood Sugar 

Eating a balanced meal of protein, healthy fats and carbohydrates helps keep our blood sugar levels balanced. Consuming healthy fats and protein helps keep us satiated and maintain a stable blood sugar level, giving us consistent energy throughout the day.

It is a foundation because it helps with

• Energy production and balance

• Tissue integrity of every organ and blood vessel

• Hormonal balance – including digestion, stress and sexual function

• Brain health, mood, memory and cognitive function

Provides us the building blocks – Fatty Acid

Healthy fats in the past decade have received a very bad name, with many choosing to fear it. However, fats plays a number of important roles in the body, including: Providing a source of energy, Serving as a protective lining for the organs of the body, Acting as building blocks for cell membranes and hormones, Helping regulate energy absorption by slowing the absorption of food, Aiding the absorption of the fat-soluble vitamins: A, D, E, and K, Increasing satiety, Allowing for the proper use of proteins. Moreover, healthy fats make our food taste so much better, so why would we not enjoy it!

Ensuring that our diet has a balance of saturated, monounsaturated and polyunsaturated fat is important for our health. The fatty acid dietary guideline for optimal health is: 30% saturated fats, 10% Omega 3&6, and 60% omega 9. Do note, that guidelines vary based on bio-individual needs. (Nutritional Therapy Association Australia New Zealand, 2024)

Provides our body the mighty minerals 

There are 103 known minerals on earth. Out of which, 18 are necessary minerals for optimal health. Minerals compose 4% of the human body, however, we do not produce it ourselves and we have to obtain them through the food we eat. 

While we do not need large amounts of them, they serve the following roles in the human body (Nutritional Therapy Association Australia New Zealand, 2025):

• Acting as cofactors for enzyme reactions

• Contracting and relaxing muscles

• Facilitating the transfer of nutrients

• Regulating tissue growth across cell membranes

• Maintaining proper nerve conduction

• Providing structural and functional support

These minerals are small but mighty!

Now, the above shows how our beautiful meal provides us with so much but we cannot forget the final foundation: Water!

It is the most important nutrient in the body! Water enables the digestive process and helps transport all these important nutrients around our body. It flushes toxins from our body, it cushions bones and joints, and so much MORE!

Remember:

You can eat the best meals but if you are not in a rest and digest state, digestion can becompromised – that in itself leads to a chain of reactions.

I love the following saying: We are what we can digest, not what we eat.

Take a few breathes before eating, eat mindfully, stay hydrated, keep moving!