What are the Four Pillars of Wellness?

What are the Four Pillars of Wellness?

Maintaining your health is the foundation on which everything else in your life is built. Without good health, it’s difficult to focus on family, work, or achieving goals you might want to fulfill. That’s why building the areas of wellness, or pillars, is so important. Each pillar is imperative on its own but also works in unison with the remaining three to support good health and wellbeing. 

Let's discuss what the wellness pillars are…

What are wellness pillars and why are they important?

Experts widely consider exercise, good nutrition, relaxation and sleep crucial to healthy living.* Each of these areas works as a framework to support your total body wellness. Just like physical structures holding up a building, if one pillar is weakened or damaged it can cause the others to collapse. 

If your physical health is poor, it will affect your mental and emotional health. If your mental health is poor, it will affect your physical and emotional health. That’s why it’s vital to focus on all of the health pillars, not just one or two.

Let’s take a look at areas within the wellness pillars each one in a little more detail.


woman waking up from sleep

Part of the way you feel when you wake up depends on what's happening in your sleep. It's good for your overall health and well being to get a full, deep sleep. Here are a few tips that can help improve your sleep quality if you struggle to get enough rest:

1. Have a bedtime routine: Establishing a nighttime routine each night before bed can signal to the mind and body that it’s time to sleep. A few things you can do to help promote relaxation before bed include reading, meditation, or having a warm cup of tea. 

2. Turn off electronics before bed: The blue light from electronic devices can disrupt your body's circadian rhythm and prevent you from getting a deep sleep. It’s best to limit the use of electronics at least 30 minutes before bedtime.

3. Exercise during the day: Doing some form of exercise during the day can help improve sleep patterns. Gentle yoga before bed can help ease the mind. However, avoid high-intensity workouts too close to bedtime.

4. Consider natural sleeping aids: Natural sleep aids can be incorporated into a nightly routine to help improve sleep. Lavender oil, melatonin, and valerian root are a few supplements that can be useful for better rest.


A balanced diet full of protein, vegetables, vitamins and minerals helps nourish our bodies. Most nutrition can be lacking in certain areas. To get the most out of the meals you eat try these tips:

1. Eat a variety of foods in one meal: At each meal include a variety of foods. For example, having a source of protein, carbohydrates, and vegetables on your plate will round out a balanced meal. This ensures a broad variety of nutrients.

2. Pair vitamin C-rich foods with iron: Eat vitamin C-rich foods such as oranges, cauliflower and brussels sprouts, with iron-rich foods (such as legumes and red meat) to increase iron absorption. 

3. Include healthy fats with each meal: Fat soluble vitamins such as A, D, E, and K need healthy fats to be more absorbed by the body more efficiently. Try using oil-based salad dressings such as flaxseed or olive oil to enhance the absorption of fat soluble vitamins from your vegetables.

4. Keep your gut healthy: Improve your gut with healthy bacteria either through probiotic-rich foods like kombucha or with probiotic supplements.


Woman standing in sunshine with back to camera, making heart shape with hands

Your mood can actually compromise your immune system.* Too much stress or anxiety will wreak havoc on the system.* Learning how to relax will offset these negative effects.  These tips will help you improve your mood and overcome a slump.

1. Eat a healthy diet: Instead of indulging in high-fat or sugary foods that can spike your blood sugar opt for fresh vegetables and more protein.

2. Get regular exercise: Exercise strengthens the immune system and promotes mood lifting endorphins that keep you energized. Aim for at least 30 minutes of vigorous physical activity each day.

3. Get enough vitamin D: When the sun is shining, get outdoors to soak up as much as you can in your skin. Another good option is to take a vitamin D supplement. 

4. Get enough sleep: Sleep is restorative and allows your body and mind to heal. Inadequate sleep can impact mood. A full seven to eight hours of sleep each night will help you wake up feeling refreshed.


Making time for movement through the day will increase blood flow, engage endorphins, and help keep weight at a healthy level* Getting into an exercise routine is simple to start. Here are some tips for making exercise a daily habit. 

1. Exercise with a friend: Finding a buddy to workout with will help hold you accountable and keep you on track with your exercise goals. 

2. Keep it brisk: Even a walk around the block can be beneficial if you make it brisk. Walk as though you are meeting someone for lunch and you are a little late.

3. Sign up for a class: Don’t want to brave the weight room yet? Try an exercise class at your gym or local community center. The structure of the class, combined with like-minded individuals, will help you keep coming back. 

4. Plan exercise into your day: Setting aside a specific time to exercise during the day will be more impactful than trying to wing it. Set a time and stick with it daily until it starts to become a habit. Using a timer or reminder app on your phone can help motivate you.

Support your wellness pillars with our bundles

Nature’s Lab is excited to announce the launch of our new basic and advanced bundles that can help you get started on your wellness journey. Each bundle includes everything you need to support the four pillars of wellness. With convenient bundles for men and women, get everything you need to support your body from head-to-toe in one convenient option.

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