FOUR FOR FRIDAY 45: HEALTH
“It is health that is real wealth and not pieces of gold and silver.”
— Mahatma Gandhi
HEALTH: Returning to the Body, One Intentional Practice at a Time
This week’s FOURM blog centers on health—not just the absence of disease, but a state of complete physical, mental, and social well-being, as defined by the World Health Organization. It’s about tuning in to the body’s quiet signals and honoring the systems that carry us through each day.
We often overlook the basics: hydration, breath, nourishment, and rest. But these small, consistent choices are the foundation of how we feel, think, and show up in the world.
Below are four areas I’m exploring this week to support optimal functioning and deepen the mind-body connection:
Microminerals & Vitamins: The unsung heroes of human physiology—tiny but essential for energy, immunity, and emotional balance.
Physiology & Psychology: How our physical state shapes our mental health, and why understanding this link is key to healing.
Water Intake: More than hydration—water supports cellular repair, brain function, and emotional regulation.
Breathwork: A powerful, accessible tool to calm the nervous system, increase resilience, and reconnect with the present moment.
1. Macronutrients, Micronutrients and Vitamins
Macronutrients
What they are:
These are the nutrients your body needs in large amounts to function properly. There are three main types:
Carbohydrates – your body’s main energy source.
Proteins – help build and repair tissues (like muscles, skin, and organs).
Fats – support brain health, hormone production, and energy storage.
Why they’re important:
They fuel your body, support growth, and keep your systems running smoothly.
Sources:
Carbs: fruits, vegetables, grains, legumes
Proteins: meat, eggs, dairy, beans, tofu, nuts
Fats: nuts, seeds, avocados, olive oil, fatty fish
When fulfilled: You feel energized, focused, and strong.
When lacking: You may feel tired, weak, moody, or have trouble concentrating.
Micronutrients
What they are:
These are nutrients your body needs in smaller amounts, but they’re just as essential. They include vitamins and minerals.
Why they’re important:
They support everything from immune function and bone health to brain function and metabolism.
Sources:
Found in a variety of whole foods: fruits, vegetables, nuts, seeds, dairy, and meats.
When fulfilled: Your body runs efficiently—strong immunity, clear thinking, steady energy.
When lacking: You might experience fatigue, weakened immunity, poor skin health, or mood swings.
Vitamins
What they are:
Vitamins are organic compounds that help regulate body processes. There are two types:
Fat-soluble (A, D, E, K): stored in the body’s fat
Water-soluble (B-complex, C): not stored, so you need them daily
Why they’re important:
Each vitamin has a unique role—like Vitamin D for bones, Vitamin C for immunity, and B vitamins for energy.
Sources:
A: carrots, sweet potatoes
C: citrus fruits, bell peppers
D: sunlight, fortified milk
B-complex: whole grains, leafy greens, eggs
When fulfilled: You feel balanced, energized, and resilient.
When lacking: You may feel tired, get sick more often, or notice changes in skin, hair, or mood.
How much to take:
Macronutrients (Daily Intake Based on a 2,000-Calorie Diet)
Males:
Carbohydrates: 225–325g (45–65% of total calories)
Protein: 56–91g (10–35% of total calories)
Fat: 70–78g (20–35% of total calories)
Fiber: 38g
Females:
Carbohydrates: 225–325g (45–65% of total calories)
Protein: 46–75g (10–35% of total calories)
Fat: 55–70g (20–35% of total calories)
Fiber: 25g
Microminerals (Trace Minerals)
Males:
Iron: 8 mg
Zinc: 11 mg
Copper: 900 µg
Selenium: 55 µg
Iodine: 150 µg
Chromium: 35 µg
Manganese: 2.3 mg
Females:
Iron: 18 mg
Zinc: 8 mg
Copper: 900 µg
Selenium: 55 µg
Iodine: 150 µg
Chromium: 25 µg
Manganese: 1.8 mg
Vitamins (Recommended Daily Intake)
Males:
Vitamin A: 900 µg RAE
Vitamin C: 90 mg
Vitamin D: 600 IU (800 IU if over 70)
Vitamin E: 15 mg
Vitamin K: 120 µg
Vitamin B12: 2.4 µg
Folate: 400 µg DFE
Females:
Vitamin A: 700 µg RAE
Vitamin C: 75 mg
Vitamin D: 600 IU (800 IU if over 70)
Vitamin E: 15 mg
Vitamin K: 90 µg
Vitamin B12: 2.4 µg
Folate: 400 µg DFE
Macronutrients:
Carbs: Whole grains (brown rice, oats, quinoa), fruits, legumes
Protein: Eggs, chicken, tofu, lentils, Greek yogurt
Fats: Avocados, olive oil, nuts, seeds, fatty fish
Fiber: Vegetables, beans, berries, whole grains
Water: Carry a reusable water bottle and sip throughout the day
Microminerals:
Iron: Red meat, spinach, lentils (pair with vitamin C for absorption)
Zinc: Pumpkin seeds, chickpeas, beef
Selenium: Brazil nuts (1–2 per day), tuna
Iodine: Iodized salt, seaweed
Chromium: Broccoli, whole grains
Manganese: Pineapple, oats, brown rice
Vitamins:
Vitamin A: Carrots, sweet potatoes, leafy greens
Vitamin C: Citrus fruits, bell peppers, strawberries
Vitamin D: Sunlight, fortified milk, salmon
Vitamin E: Almonds, sunflower seeds, spinach
Vitamin K: Kale, broccoli, Brussels sprouts
B12: Eggs, dairy, fortified cereals (especially for vegetarians)
Folate: Lentils, asparagus, fortified grains
Supplements:
Multivitamins - Ancient Nutrition, Momentous, Garden Of Life
Protein Supplements- (Similar Brands To Above)
2. Breathwork In Psychology/ Physiology
How They Influence One Another
Breathwork is a bridge between the autonomic nervous system (which governs involuntary bodily functions) and conscious control. It allows individuals to regulate their physiological state, which in turn affects psychological well-being.
Physiology affects psychology: Shallow, rapid breathing activates the sympathetic nervous system (fight-or-flight), increasing anxiety and stress.
Psychology affects physiology: Emotional states like fear or calmness change breathing patterns.
Breathwork reverses this loop: By consciously slowing and deepening the breath, we activate the parasympathetic nervous system (rest-and-digest), reducing cortisol, lowering heart rate, and improving emotional regulation
A meta-analysis of 58 clinical trials found that breathwork significantly reduced stress, anxiety, and depression.
Slow breathing (around 6 breaths per minute) increases heart rate variability (HRV) and vagal tone, markers of emotional resilience and cardiovascular health.
Books & Resources
Evolve Your Brain: The Science of Changing Your Mind by Dr. Joe Dispenza- This book explores how the brain and nervous system influence health, behavior, and transformation—perfectly aligned with your focus on physiology and wellness.
“The Healing Power of the Breath” by Richard Brown & Patricia Gerbarg – A practical guide with science-backed techniques.
“Breath” by James Nestor – Explores the history, science, and transformative power of breath.
“Breathe: The New Science of a Lost Art” by Michael Taylor – Focuses on breath’s role in health and performance.
Apps: Insight Timer, Headspace (with breathwork modules)
Practice You Can Start With
Box Breathing (4-4-4-4 Method):
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds
Repeat for 5–10 minutes
Why it works:
Box breathing stabilizes the autonomic nervous system, increases vagal tone, and reduces emotional reactivity. It’s used by Navy SEALs and therapists alike for its grounding effects.
Why Breathwork Is Essential for Well-Being
Breathwork is free, accessible, and immediate.
It empowers individuals to self-regulate in moments of stress or overwhelm.
It supports mental clarity, emotional resilience, and physical health.
It complements therapy, mindfulness, and physical wellness practices.
3. Water
Water is essential for nearly every function in the human body. It:
Regulates body temperature
Lubricates joints
Cushions the brain and spinal cord
Aids in digestion and nutrient absorption
Flushes out toxins through urine, sweat, and bowel movements
Supports cardiovascular and kidney function
Cognitive clarity: Improves focus, memory, and mood
Physical performance: Enhances endurance, reduces fatigue, and prevents cramps
Digestive health: Prevents constipation and supports nutrient absorption
Skin health: Promotes elasticity and reduces dryness
Heart health: Helps maintain blood volume and circulation
What Happens When You're Dehydrated
Even mild dehydration can cause:
Headaches
Fatigue
Dizziness
Mood swings
Constipation
Kidney stones
Increased heart rate and blood pressure
Impaired cognitive and physical performance
How Much Water Should You Drink Daily?
Daily Water Intake Recommendations
Men:
Liters: 3.7 L/day
Ounces: 125 oz/day
Cups: ~15.5 cups/day
Gallons: ~0.98 gallons/day
Women:
Liters: 2.7 L/day
Ounces: 91 oz/day
Cups: ~11.4 cups/day
Gallons: ~0.71 gallons/day
Conversion Guide
1 liter = 33.8 ounces
1 cup = 8 ounces
1 gallon = 128 ounces
1 ounce = 0.03 liters
1 liter = ~4.2 cups
Water Needs at High Elevation (e.g., Denver, CO)
At elevations above 5,000 feet aka Denver, you lose more water through respiration due to drier air. You may not feel as thirsty, even when dehydrated. Recommendation: Increase intake by 0.5–1 liter/day (2–4 extra cups) to compensate. (See articles above)
Tips to Stay Hydrated
Start your day with a glass of water
Carry a reusable water bottle
Add lemon, cucumber, or mint for flavor
Eat water-rich foods (cucumbers, watermelon, oranges)
Drink before, during, and after physical activity
Monitor urine color (pale yellow = well hydrated)
4. A Quote To End With
“You are doing fine- these are tips and tools to ADD to what you’re already doing. You are enough and beautiful as you are. These are merely suggestions, not an end point or destination. Be kind to yourself- that is the best tip, tool or supplement you could ever offer yourself.”
Disclaimer: These tools are simply options, and what works for one person may not work for everyone. I neither encourage nor discourage their use. Ultimately, the decision of how to use this information rests with you. The information provided regarding the use of supplements is for educational purposes only and should not be construed as medical advice. It is crucial to consult with a qualified healthcare professional before starting any new supplement regimen, particularly if you have pre-existing medical conditions, are pregnant or nursing, or are taking medications. Supplements have the potential to interact with medications or cause adverse effects in certain individuals. Furthermore, the efficacy and safety of supplements can vary based on factors such as dosage, formulation, and individual response. Supplements should be approached with caution and should not be viewed as a substitute for proper medical diagnosis, treatment, or management of health conditions. Statements regarding specific supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Always adhere to the instructions provided by the manufacturer and consult a healthcare professional if you have any questions or concerns.
