Live better for longer
Welcome to PILLAR
Your introduction to living better for longer
Here you will find information on the six pillars of health and longevity.
- Optimal Breathing
- Sleep
- Exercise
- Nutrition and Hydration
- Hormetic Stressors
- Play
Our aim is to help you improve all the health pillars to help you live better for longer and enjoy your life to its fullest.
The 6 pillars in more detail are
Breathing
Breathing efficiency is important because it helps to oxygenate our bodies and promote relaxation. Proper breathing techniques, such as diaphragmatic breathing, can improve:
- circulation
- reduce blood pressure
- lower stress and anxiety levels
- reduce blood pressure and pH
Sleep
Sleep is an essential component of our overall well-being. In fact, it can be considered the most fundamental pillar of wellness. When we consider the hierarchy of human needs, oxygen is needed every few seconds, water every day for a few days, and food every few days to survive. Similarly, eight hours of sleep every night is necessary for optimal health.
Exercise
When it comes to exercise – strength, and cardio are both important components. Building a strong foundation of aerobic capacity is crucial for developing efficiency in the heart and lungs. In this analogy, the foundation is like the base of a pyramid, with the width of the base defining the height of the pyramid. The broader the aerobic base, the greater the potential for achieving higher levels of cardio fitness at the top of the pyramid.
Nutrition and Hydration
Nutrition is a complex and often confusing topic for those starting their fitness journey. With so many different diets to choose from, such as Keto, Carnivore, Vegan, and Pegan, it’s easy to get overwhelmed. However, it’s important to understand that there is no one-size-fits-all approach to nutrition. Factors such as genetics, food intolerances, religion, and personal taste all play a role in determining the best approach for an individual.
Hydration is another important aspect of nutrition that is often overlooked. Your brain is 73% water, and even mild dehydration can negatively impact productivity and cognitive function. It’s important to hydrate properly by drinking electrolyte-rich water, rather than just plain water.
Hormetic Stressors
Heat stress and cold stress are two age-old practices that have been used for centuries and recent research has shown that they have numerous health benefits.
Scientific studies have shown that sauna bathing has numerous benefits, including:
- improved glucose and lipid metabolism
- growth hormone boost
- increased noradrenaline production in the brain for depression
- reduced chronic inflammation (which is the basis for many chronic diseases)
- activation of antioxidant and longevity pathways for protection, and prevention of plaque aggregation in the brain
- heat shock protein release
Cold exposure is another age-old practice that has been used for centuries. Recent research has shown that regular cold exposure has numerous benefits, including:
- reduction of chronic and acute inflammation
- weight loss: conversion of white fat to more metabolically active brown fat boosts metabolism
- improved glucose and lipid metabolism
- increased noradrenaline production in the brain
- reduction of depressive and anxiety symptoms
- activation of longevity and antioxidant pathways
- increase in mitochondrial biogenesis (which leads to endurance benefits)
- immune system boost, resulting in 40% fewer respiratory infections
Play
Playing is also just as important and it’s free, easy, and fun. Playing outside is even better because it provides sunshine.
Research shows that spending time outdoors and/or playing for play’s sake can make you feel:
- calm
- refreshed
- at ease
- more attuned and at home in your body and mind
