The 3 Pillars of Health

Health is often reduced to diet and exercise yet many people still struggle with fatigue, brain fog, weight gain and chronic illness despite doing everything right.

What is often missing from this conversations is the profound connection between stress, sleep and nutrition, these are the three pillars that determine how well our bodies function, recover and thrive.

Ignoring one of these three factors can throw the entire system out of balance.  You can eat the cleanest diet possible, but if you are constantly stressed and sleep deprived, your body will struggle to absorb the nutrients, regulate hormones and function optimally. 

1. Stress: The Silent Saboteur of Health

Stress is not just a mental burden- its a physiological response that triggers cortisol, our body’s primary stress hormone. Short bursts of cortisol are essential for survival, chronic stress keeps cortisol levels elevated, leading to:

Increased blood sugar and insulin resistance, contributing to weight gain

Suppressed digestion and gut health, leading to bloating and poor nutrient absorption.

Disrupted thyroid and sex hormones, affecting metabolism, mood and energy.

Higher levels of inflammation, which underlie conditions such as autoimmune disorders, heart disease and anxiety.

Chronic stress makes the healthiest diet less effective because your body is in survival mode, prioritising short term energy over long-term well-being

How to manage stress for better health:

Nutritionally: Eat food high in B- Vitamins and magnesium and use adaptogens like Reishi mushrooms and Ashwagandha which can help regulate cortisol levels

Breathwork and meditation:  Deep breathing signals to the nervous system to shift from fight and flight to rest and digest mode.

Prioritising down time: Engaging in activities that bring you joy, whether is time in nature, movement or creative hobbies- they help to recalibrate the nervous system.

2. Sleep: The Forgotten Superfood

Few things are as nutritionally restorative as quality sleep.  While many focus on diet and exercise, sleep is when the body repairs, detoxifies and regenerates.  Poor sleep doesn't just leave you tired- it disrupts metabolism, immune function and brain health.

Lack of sleep leads to:

Increased cravings for sugar and processed foods due to imbalances in the hunger hormones (ghrelin and leptin)

Higher cortisol levels making it harder to regulate blood sugar and lose weight

Weakened immunity, increasing susceptibility to infections and inflammation

Brain fog and poor decision making, leading to lower productivity and mood swings

How to improve sleep for better health:

Create a sleep routine: Go to bed and wake up at the same time each day to regulate your circadian rhythm

Limit blue light exposure: screens suppress melatonin, the hormone that signals sleep.   Switch to dim lighting and reduce screen time before bed.

Nutritionally: Eat foods high in magnesium (like Raw cacao, almonds and pumpkin seeds), have Reishi mushrooms and chamomile before bed.

3. Nutrition The Last Foundation

The food we eat directly impacts stress resilience and sleep quality.  A nutrient dense diet can reduce inflammation, balance hormones and support brain function, making it easier to handle stress and sleep well.

Unfortunately, many people unknowingly eat in ways that make both stress and sleep worse.  Excess caffeine, sugar, processed foods and alcohol increase cortisol levels and blood sugar fluctuations , making it harder to feel calm and well rested.

How to eat for balance:

Make wholefoods the priority. Focus on protein, healthy fats, fibre, and slow digesting carbs to maintain steady energy.

Nourish your microbes: The gut produces 90% of serotonin , which influences stress and sleep.  Eat probiotic foods like fermented vegetables- kefir, sauerkraut, kimchi, greek yoghurt and prebiotic foods like garlic, greener bananas, asparagus and Turkey Tail mushrooms

Include the good fats, extra virgin olive oil, omega 3 fatty acids like those found in leafy greens, nuts and seeds like hemp and oily fish.  These nutrients are crucial for nervous system regulation

None of these components work in isolation, You can’t out eat chronic stress and you can’t supplement your way out of poor sleep.  Health is about harmony and when you support one pillar, the others will naturally improve

If you are feeling burnt out, exhausted or struggling with cravings and mood swings, - look just beyond diet and exercise- start by restoring balance to your stress, sleep and nutrition..