Building a Basis for Health

What are the Determinants of Health?

One of the first things that I cover in my patient visits is what are referred to as the Determinants of Health. You would never try to build a house before first establishing a strong base, and the same goes for our health. We can't expect our treatment plans to be successful unless there is a strong base to build from. Therefore, I love to pay some special attention to these 6 determinants of health in order to set a strong foundation for your body to be able to heal itself. The 6 determinants of health include:

Hydration

Nutrition

Movement

Breath

Sleep

Connection

Hydration

How much water are you drinking in a day? When I ask this question to my patients most of them don’t know. I recommend to my patients to aim to be drinking half their body weight (lbs) in ounces each day (i.e., if you weigh 140lbs aim to drink 70oz of water a day) as a minimum! If you are doing anything that causes the body to lose water such as exercise or drinking coffee your water intake should be increased.

Some of my favourite ways to increase my water intake throughout the day are:

• Start the day with a cup of water

• Utilize apps to send yourself hydration reminders throughout the day

• Play around with your own favourite water recipes - hydration can be enjoyable and turn into a form of self-care!

Breath

When it comes to out health, what could be more important than BREATHING?! Yet this is almost never the first thing that comes to peoples minds when I talk about the foundations of health.

Breathing is something we do automatically all day long, yet when we tune into our breath it can have a noticeable and almost instant effect on our current state.

Deep breathing has a profound impact on the nervous system, and allows us to help shift the state of our nervous system from the sympathetic (fight or flight) to the parasympathetic (rest and digest) state. This is especially important in todays fast paced society where we are so often operating in the sympathetic state.

Switching to the parasympathetic state helps us to decrease our heart rate, lower our blood pressure, increase oxygen delivery in our body, and calm the mind!

Nutrient dense foods

My view on nutrition is that the health benefits we obtain from food come from SO MUCH MORE than just the specific foods that we eat.

What are you eating?

-Are you supplying your body with nourishing foods?

-Are you giving yourself the freedom to enjoy foods that also bring you joy, even if they might not be the “healthiest” food option?

Why are you eating?

-Are you eating because you are hungry?

-Are you eating as a form of social or cultural connection?

-Are you eating because of emotions?

How are you eating?

- Do you take the time to sit down at the table and eat, or are you eating at your desk?

- Are you present while you are eating? Do you take time to actually TASTE the food that you are eating?

- Do you enjoy the process of cooking and meal prepping?

There are so many aspects that contribute to mindful eating and how we are nourishing ourselves! Do you have questions about ways to optimize the benefits from your eating habits? Feel free to reach out to me!

Movement

While most people know that there are extensive health benefits to exercise, the thought of implementing a new exercise regime can be daunting and overwhelming. Incorporating movement into your day does not have to be a 5day/week exercise routine to provide health benefits. My #1 suggestion is to find some form of movement that you love! Whether that be walking the dog, hiking with friends, dancing, gardening, running, team sports, the options are endless.

*Remember to always speak with a registered health care provider before initiating a new exercise routine.

Sleep

We spend around 1/3 of our lives asleep, and for good reasons! During this time our body is busy with cell growth and repair, supporting our immune system, regulating hormones, and many more important tasks (see my post on The Superpower of Sleep). When our sleep is off, our health and wellbeing can suffer.

Connection and a sense of well-being

When people feel that they are supported and surrounded by nurturing relationships, their health and wellbeing benefit. Science has shown time and time again the power of connection in relation to our health, and some studies suggest that feelings of connection have just as big of an impact on our health than things like smoking or obesity.

These foundations are necessary to both achieve but also maintain your health goals. In my practice I work to help establish these basics, and then build from the basics with a customized treatment plan for each patient’s specific health concerns. Having the basics in place optimizes the benefits that I see with each individual treatment plan. While each foundation is fluid and bound to shift throughout our lives, obtaining a solid base means that if your sleep is not optimal for a period of time, you still have the other pillars to lean on to support your wellbeing.

Do you have questions about how you can optimize your determinants of health? Let’s work together to make sure you are getting the most out of your health care plan!

In health,

Dr. Charlotte Rose, ND.

This content is for informational purposes only and not intended to be substituted or interpreted as medical advice. Please consult a qualified healthcare professional before implementing any changes to your healthcare plan.