Healthy Body and Mind: The Key to a Fulfilling Life.
A healthy body and mind are the foundation of a fulfilling and satisfying life. Thanks to scientific advances and ancestral wisdom, we now know that both are intrinsically connected. Therefore, it is essential to cultivate healthy habits throughout the day, from waking up to nighttime rest.
A healthy mind enables us to face daily challenges with serenity, make wise decisions, and recover from adversities with resilience. By cultivating positive thoughts and focusing on emotional well-being, we lay the foundation for a healthy body.
A healthy body provides us with the vitality necessary to enjoy life to the fullest, protects us from diseases, and allows us to achieve our goals with energy and enthusiasm.
In today’s society, where the pace of work and academia demands the maximum from us, it is essential to learn to prioritize our health. With intense activity days and weekends that are often insufficient for rest, planning becomes our ally. A weekly and monthly plan will help us organize our routines and set priorities.
Before starting the week, take time to plan your activities. Prepare a healthy menu, include fruits and vegetables in your daily diet, and keep your home and workspace organized. Returning to a clean and harmonious environment after a tiring day can make all the difference.
According to Stanford University neuroscientist Andrew Huberman(1), there are five fundamental pillars to maintaining balance between mental and physical health: daily exercise, stress management, restful sleep, exposure to natural light, and meaningful social connections. Inspired by his work, we present our recommendations for integrating these pillars into your life:
Experts consider five pillars to keep your body and mind in balance:
Daily exercise:
Sedentary lifestyle is a silent enemy of health. Take active breaks every 30-60 minutes and dedicate at least 20 minutes to daily exercise (o more), whether it’s walking, playing sports, or training at home or the gym, is essential(2).
Consider incorporating the bicycle into your daily commutes.
Nutritious diet:
Reduce consumption of tobacco, alcohol, and processed foods high in salt and sugar.
Moderate meat consumption and prioritize a diet rich in fruits, vegetables, and legumes(3).
Safely expose yourself to the sun to obtain vitamin D.
Seek professional advice to establish a personalized diet.
Stress management:
Find a hobby that allows you to disconnect and relax(4).
Practice digital detoxification at least 30 minutes before bed.
Social connections:
Cultivate meaningful relationships and participate in social activities that allow you to connect with other people.
Remember that friends are an important pillar in difficult times(5).
Restful sleep:
Prioritize quality sleep, respecting the recommended rest hours for your age and genre(6).
Create a conducive environment for rest, free of noise and distractions.
Avoid using electronic devices before bed.
Avoid caffeine and alcohol before bed.
If you take naps, keep them under 30 minutes(7).
Reflect on your day before bed.
Tell us:
Did you know about these five pillars?
What do you do to maintain a healthy body and mind?
Reference 1 - Huberman - The 5 most important pilars in human health
Huberman, A. (2024). “What are the 5 most important pilars in human health”. Huberman Lab. Online:
https://ai.hubermanlab.com/s/HNfAOvf0
Reference 2 - NHS - Physical activity guidelines
NHS (2025) ” Physical activity guidelines 2025″
https://www.nhsinform.scot/healthy-living/keeping-active/physical-activity-guidelines/
Reference 3 - World Health Organization - Healthy diet
World Health Organization (2020) “Healthy diet”
Reference 4 - Pillay, S. M. - How hobbies impact your head and your heart. Psychology Today.
Pillay, S. M, (2017) “How hobbies impact your head and your heart. Psychology Today”.
https://www.psychologytoday.com/intl/blog/debunking-myths-of-the-mind/201706/how-hobbies-impact-your-head-and-your-heart
Reference 5 - British Red Cross - Building positive relationships and maintaining personal connections
British Red Cross (2025) “Building positive relationships and maintaining personal connections”.
https://www.redcross.org.uk/get-help/get-help-with-loneliness/wellbeing-support/building-relationships-maintaining-connections
Reference 6 - NatGeo - Women are more likely to be sleep deprived. Here’s why that’s so bad.
Austin, D (2023) “Sleep Deprived Women Learning Concentration” National Geographic.
https://www.nationalgeographic.com/premium/article/sleep-deprived-women-learning-concentration
Reference 7 - Harvard Health Publishing - Keep midday naps to less than 30 minutes
Solan, M (2023). “Keep midday naps to less than 30 minutes”. Harvard Health Publishing
https://www.health.harvard.edu/staying-healthy/keep-midday-naps-to-less-than-30-minutes
