Optimum well-being doesn’t need to be complicated – by following the 8 pillars of wellness, you can create a healthy foundation for life at any age or stage.

Finding balance is a modern-day challenge, but with the 8 pillars of wellness, you can create the basis for mental, physical, and spiritual health.

The eight pillars of wellness are a holistic approach that is multi-dimensional and encompasses far more than just diet and exercise; it is positive and proactive, creating health and well-being rather than fighting sickness.

There are other models – such as the 5 pillars and the 7 dimensions – but we have chosen to focus on the comprehensive 8-pillar model covering everything from physical health to emotional and spiritual fulfilment.

It is relevant to every life stage and age – from those of us juggling careers and personal lives to fertility, pregnancy, and moving into menopause and beyond.

What are the 8 pillars of wellness?

The pillars are fundamental foundations for health that promote health and well-being, and each one is a vital component of overall health.

The pillars of wellness are: physical, nutritional, emotional, social, spiritual, intellectual, financial, and environmental wellness.

These core pillars are interrelated – each one affects the other. For example, if you are coping with chronic stress, this is likely to impact your physical health, or if you are living in an area without access to nature, this can lead to depression and affect your emotional state.

To create balance and promote well-being, we need to focus on each of the pillars equally.

In our Thrive Journey guide, we explore the eight pillars with tips and advice on how you can improve each one. Check our article on holistic wellness.

Pillar 1 – physical wellness

Physical wellness is about caring for your body and all its organ systems, from the respiratory to the cardiovascular and immune function. It covers exercise, nutrition, hydration, sleep, and preventative healthcare – basically everything you do that impacts your physical body and functioning.

This is hugely important as a strong physical body can minimise the risk of disease and will give you energy and vitality. Strong physical health boosts feel-good hormones such as endorphins, which lift mood and mean we are more likely to be able to have success in the other wellness pillars.

Maintaining hormonal balance, an optimal weight, and a healthy body lays the foundation for fertility – if you are overweight, even losing a few kilos can restore ovulation and increase the chance of conception.
On the flipside, if you aren’t looking after yourself physically, you are more at risk of illness, fatigue, pain, and have an increased chance of injury.

Maintaining physical wellness tips:

Exercise – Make sure you move – fit in regular exercise around 30 – 45 minutes most days of the week – this could be yoga, walking, dancing, or any movement you enjoy. Team up with a friend to make it more fun and help you stay committed and motivated.
Sleep – ideally aim for around 8 hours of sleep a night; remember, sleep before midnight is generally better quality than sleep after midnight. Commit to good sleep hygiene – which includes no screens an hour before bed, keeping your room cool, and removing devices from your bedroom. Regular quality sleep helps you manage stress and balance hormonal health. But most of us don’t get enough sleep – a study by the Sleep Foundation found that more than one-third of adults sleep less than seven hours a night, and globally, more than a third of adults believe they have insomnia.
Healthcare – keep up-to-date with health checks and scans, such as six-monthly dental appointments, skin checks, blood tests, and mammograms, make sure you have a regular GP, and act promptly if you have any signs of illness or physical concerns.
Nutrition – diet is a part of our physical health as it is the fuel that helps us function, and it is so important that it has its own wellness pillar (below).

For more, check out our blog on yoga: https://thrivejourney.com/blog/grounding-yoga-poses-benefits/

Pillar 2 – nutritional wellness

The popular saying: You are what you eat, says it all with this pillar. It directly affects our physical health, but is important enough to have its own pillar covering diet and hydration.

This is all about eating the right balance of foods and ensuring we have all the nutrients we need at every stage of life.

Our diet not only affects our physical body, but food can also be thought of as medicine.

When we eat a wholesome and varied diet, in appropriate portion sizes, then we can not only boost energy levels, but also help our immune function and even lift our mood.

Essential nutritional wellness tips:

Eat the rainbow – eat a variety of foods across all food groups. Recommendations vary according to age, but as a guide, adult women should have five serves of vegetables, two serves of fruit, four to six serves of whole grains (quinoa, rice, couscous, wheat and oats) two and a half serves of protein (lean meat, fish, poultry, eggs, nuts and seeds) two to four serves of dairy and one to two tablespoons of healthy fats like avocado and olive oil each day. At different stages of life, you will want to increase certain nutrients. Check out our blog on the Nutritional Wellness pillar.
Avoid junk food – reduce processed foods (such as deli meats and sausages), excess sugar, and trans fats, which is a process where hydrogen is added to vegetable oil, increasing the shelf life of certain foods. It is found in foods such as frozen pizza, commercially baked cookies, and pies. These foods can increase your risk of heart attack and stroke, and have a negative effect on cholesterol levels. At Thrive, we believe that hormone balance is directly affected by a poor diet.
Meal planning – Have healthy foods on hand for when you get the munchies – bananas, hummus, and raw carrots, a handful of nuts are all good snack foods. And consider doing meal prep for the week ahead, so you can vary your diet.
Hydration – aim to drink 6-8 glasses of water a day to stay hydrated. For variety, add in a handful of mint leaves for extra flavour, or sip warm water with grated ginger. Avoid dehydrating caffeinated drinks, such as coffee and alcohol, at least 6-8 hours before bedtime.
Practise mindful eating – make sure you chew your food thoroughly and take time to savour the flavour, this will aid digestion as well as help you notice hunger and fullness cues, avoiding the risk of over-eating.
Food as medicine – Balanced nutrition is the cornerstone for fertility – diets rich in whole foods (such as vegetables and healthy fats) are linked to higher conception rates and enhanced reproductive health. A Polish literature review found strong evidence that healthy eating habits adopted before conception in both men and women of childbearing age have a beneficial effect on fertility.

Pillar 3 – emotional wellness

Our emotional wellness is how we manage and understand our feelings, cope with stress, and regulate our emotions – it’s about acceptance and being in flow with our lives. Emotional health is also about resilience and having a positive attitude.

Our emotional (and mental) health governs how we feel – if we are upbeat and have high self-esteem, then we are likely to feel better, have higher cognitive function, better decision-making, and prioritise the other pillars of wellness in our lives.

If we struggle with negative emotions, stress management, and poor self-image, then we are at risk of depression, anxiety, burnout, or even psychosomatic symptoms.

Nurturing your emotional wellness tips:

Stress management practices such as mindfulness, meditation, yoga, and Qi Gong can help reduce anxiety. Even a short meditation or restorative yoga practice can be enough to lower stress and ease you into the parasympathetic nervous system (the healing state). Check out this article on incorporating restorative yoga into your routine, https://thrivejourney.com/blog/restorative-yoga-for-relaxation./

Journalling – keep a journal beside your bed to process emotions and write gratitude lists. This can be particularly helpful at the end of the day when you consider what went well today and what you can learn from.
Self-care and relaxation – do nourishing and creative activities such as guided relaxations, art, sewing or knitting, talking with a good friend, or taking a relaxing bath. These are practices which focus on self-care and compassion – being kind to yourself. This is especially important when we care for others, as we need to be able to care for ourselves first.
Seek support if needed – reach out if you are struggling with life’s challenges. According to a survey compiled by the Harvard Medical School and University of Queensland and published in The Lancet, one in two people in the world will suffer from mental health challenges at some point in their life (7). Remember, asking for help is a sign of strength, which builds emotional well-being.
Take time out for YOU – don’t fill your days with appointments and deadlines – studies have shown that chronic stress impacts our hormonal balance and physical well-being. When we are in a stressed state, we have reduced fertility and are at higher risk of disease.

According to a 2014 study by Ohio State University researchers, women who had the highest levels of stress took 29 percent longer to get pregnant compared to other women, and their risk of infertility doubled.

Pillar 4 – social wellness

Our social wellness is about the quality of our friendships, connection with the community, and personal relationships. It’s about having a supportive network of friends and family, giving you a sense of having your “tribe”.
Humans are social animals! We seek out connection and a sense of belonging. These social connections help to improve our mood, reduce stress, can even prolong our lives, and are a safety net in times of challenge or crisis.
A 2019 study led by a researcher with the American Cancer Society found that social isolation increases the risk of premature death from every cause for every race. (9)

Building social wellness tips:

Cherish close friends – make regular time to catch up with friends and family. Have deep conversations where you share openly, listen carefully, and engage.

Connect with community – follow your passions and join local groups that resonate with your ideals and interests. It could be a yoga class or walking group, perhaps volunteer your skills and join a nature regeneration club, or attend talks or events at your local library. Don’t forget Thrive Journey runs live online yoga and Qi Gong classes for our valued members. Find out more here: https://thrivejourney.com/
Set healthy boundaries – some people can leave you feeling consistently depressed or drained after you’ve spent time with them. Assess the positive relationships in your life and give more of your time and energy to the people who build you up, instead of the ones who drag you down.
Be a good friend – notice if you have a tendency to dominate the conversation – if so, practise active listening where you pay close attention to what is being said and don’t always feel you need to offer a solution. Sometimes the act of listening and being present is enough.

Have a date night! If you have a partner, keep that romantic spark alive with regular dates – try to do different things and each of you take turns in choosing and organising the date. And set aside time each day for a check-in chat where you have a hug and connect with your partner.

A US review of research literature found that a lack of social connection heightens health risks as much as smoking 15 cigarettes a day or alcohol abuse. It also found that loneliness and social isolation are twice as harmful to physical and mental health as obesity.

If you are going through a major milestone, such as starting a family, then your social support network is especially important.

Pillar 5 – spiritual wellness

This is about living in line with your moral values and having a sense of contentment, acceptance, and inner peace. It embodies finding meaning and purpose in your life – it could be through religion, meditation, or feeling a connection to the earth.
Spiritual wellness helps to nourish the soul and provides purpose, hope, and perspective – particularly when coping with crisis or challenge. Nurturing the spirit in this way is believed to promote mental health and well-being.

Pathways to spiritual wellness tips:

Step into spiritual stillness – press pause on your day and practise a few minutes of daily meditation, mindfulness, or, if you are religious, prayer. This can help you connect with your inner self and perhaps a higher power. Helping you to transcend the chores and challenges of day-to-day living.
Head into nature – just a few minutes in nature can reset our nervous system. If possible, kick off your shoes and feel the earth beneath your feet, and notice the temperature of the air on your skin and the warmth of the sun on your face. Listen to the sounds around – suspending judgment. This should act as a natural circuit breaker – easing you back into your day feeling a little lighter and brighter.
An attitude of gratitude – write down what makes your heart sing, what are you grateful for? Cultivate a sense of positivity and reflect on what is important to you, so you can live aligned with your personal values and goals. This helps to clarify purpose, passion, and contentment.
Prayers, rituals, creativity – Consider what helps you feel peaceful and calm. This could be an outdoor activity such as hiking, bird watching, meditation, or Qi Gong. Some people find that a creative pursuit, such as knitting, painting, or writing, helps them feel in the flow of life.
Yoga – is another pathway to peace for many, you might be interested to explore beyond the physical practice and try pranayama (breathing techniques) or learn about yogic philosophy. Check out our Thrive Guide on pranayama (link to the recent JULY pranayama blogs). A study in the US Journal of Fertility found that anxiety levels were significantly lower after a structured six-week yoga course in patients with infertility, which could translate into a greater chance of IVF success.

Pillar 6 – Intellectual Wellness

Intellectual wellness refers to a passion to continually learn, to observe, and be curious about the world. It is about engaging your brain, discovering new skills, and challenging your thinking.

Stimulating the mind helps us boost our brain function and assists higher cognition. Learning new skills can also help connect us with our community and widen our social circle. It can boost our self-esteem and continually challenge us to improve and grow as a person.

Stimulating intellectual wellness tips:

Learn for life – continually explore new interests and creative pursuits, keep your brain cells firing by challenging yourself to discover new skills and interests – it could be a cooking class, a new language, playing an instrument, or enrolling in an online course.
Read regularly – drop the device and pick up a book. There’s nothing better than having a good book to escape to, finding a novel you can read before bed (a great way to get to sleep), getting stuck into a self-help book to challenge your thinking, and making sure to note down new words so you expand your vocabulary.
Creative activities – old-fashioned activities such as board games and jigsaw puzzles can challenge your brain on lots of different levels and be lots of fun. Plus, it’s a way to connect with friends and family.
Be inquisitive, not insular – adopt a curious attitude and ask questions. Learn about different cultures and perspectives. Tune into podcasts that you wouldn’t normally listen to and go visit a new suburb, or art gallery, or do some armchair travel, and go on a global trip!
Stay social – start up a book club, regular board game night, or trivia night with friends. Even better – find some new groups to join – it could be a debating society or language course, so you can make your intellectual growth fun and social.

Even by learning about the eight pillars of wellness, you are helping to empower yourself. Continue the research into your own health – learn about menstrual cycles, what improves fertility, how to boost bone density, ways to promote heart health, and so much more.

Continuing to stimulate our brain cells by learning new skills helps us to stay sharp, connected, and happy. It’s also a good way to manage stress, build self-esteem, and positively affect other areas, such as improving reproductive health.

Pillar 7 – Financial Wellness

This pillar is about having a healthy and balanced relationship with money, being able to manage a budget, live comfortably within your income level, and saving for the future.

Money is important as we need to be able to comfortably afford the essentials of life – in Maslow’s Hierarchy of Needs, he lists foundational and essential needs as physiological (safety and security of having a home or safe base), having food, clothing, and job security.

Once we have our basic needs met, then we also need to be in control of our finances, rather than be controlled by our finances. Financial stress is one of the most common stressors in modern society, especially now when we are in the midst of a cost-of-living crisis.

Once we are free of financial stress, we feel more in control of our lives and can focus on the other pillars of wellness. Having a financial cushion also helps create educational and healthcare opportunities. It can even help us afford fertility treatments if needed.

Taking control of your financial wellness tips:

Be across your Budget – having an idea of what is coming in and what is going out, and ensuring there is more of the latter than the former is a good start! Check out budget tracking Apps such as Mint or YNAB.

Create a savings habit – put aside a certain amount of money each month to create a financial cushion in case of a financial emergency. Make sure it is an achievable amount to give you peace of mind. This can also be helpful for unexpected expenses such as fertility treatment or medical expenses.

Reduce debt – if debt is causing stress or you have a high-interest loan prioritise paying that off first, you might also consider seeing a financial counsellor or advisor to help you work out a payment plan.

Mindful spending – be careful where you spend your money, invest in high-quality health care, food, and pay essential bills such as rent, mortgage, and utilities. Keep track of memberships and online sign-ups and avoid purchasing material items that might collect dust in your cupboards or closet!

Future planning – have a short-term and long-term savings plan – the short-term could be a holiday, and the long-term might be for a car or a deposit on an apartment. This helps to boost wellness as it is something to look forward to, and having a nest egg can ease last-minute panic and stress.

Financial stress can be linked to increased difficulties with family members, friends, and in the workplace and may contribute to poorer physical health, according to a 2016 US study.

Pillar 8 – Environmental Wellness

This final pillar is about your surroundings – where you live, work, and spend your leisure time, as well as your connection to nature and community.

Living in an uncluttered, clean, and spacious environment is positive for your outlook, physical health, and calm manner.

Living in an untidy, unsanitary space is not only potentially toxic, but it can also cause hazards for your health and safety. A messy, haphazard environment can also reflect in mental distress and disorganisation.

On a larger scale, living sustainably, caring for the planet, and volunteering for environmental causes can provide a sense of purpose, be positive for the community, and create connections within the community.

Creating your healthy environment wellness tips:

Be a declutter diva! – Give your personal space a make-over – donate or recycle anything that you no longer need or love. Aim for a minimal look for surfaces and pop in some plants to help improve air quality. Plants can help improve air quality and boost productivity!

Reduce toxins – check the ingredients on cleaners, personal care items, and all household products to ensure there are no harsh chemicals. If possible, use natural cleaning products and beauty items. If you are trying for a baby, then avoid any endocrine disruptors (found in a range of items from plastics to food packaging and pesticides). Haekal – we should definitely do a blog on this subject.t

Get into nature – spend time in nature to reset and recharge. Even if it is your garden or a local park, breathe in the fresh air and notice the plants and wildlife. This helps us to value and connect with our local environment.

Sustainable habits – do all you can to help protect your environment and the planet. This will give you a sense of purpose and instill a sense of responsibility and well-being. Recycle, reduce single-use plastics, conserve water, use energy-efficient appliances, and support environmentally friendly businesses.

Safe haven – make sure your home is hazard-free. Check smoke alarms are up-to-date, avoid overloading electrical outlet,s and install motion lights. Create a cosy corner for restorative yoga or relaxation. Feeling safe and secure is essential for well-being.

Do all you can to create a low-toxin, clutter-free home environment – especially important if you are considering conception or have a young family.

Bringing It All Together – Balancing the 8 Pillars

While all 8 pillars are important individually, they are closely interrelated. Each one supports the other – for example, eating a nutritious and balanced diet will help the physical pillar and by feeling healthy and strong you are more likely to have a positive outlook and emotional well-being, this will help you connect with others – boosting your social connections, helping you to be able to support yourself financially with the time and space to care for your environment and fulfil your spiritual needs.

Begin by noticing if any of the 8 pillars in your life need a little extra attention. Turn your focus to making small changes – one at a time. As time goes by, you will start to feel each of the pillars become more stable and connected, boosting your general wellness. Remember it is about progress, not perfection!

There will also be times when certain pillars need more attention than others, for example, if you have a busy work project or you are embarking on fertility treatment.

But that is okay, have an overview of all 8 pillars as a long-term health goal.

What now?

Why don’t you rate each of the pillars in your life right now? Give yourself a health score out of 10 for each pillar.

Focus on the pillar or pillars that you gave the lowest score to and do one action from our list of tips.

Each week, you can check in again and add another tip.

Starting to balance the pillars will help you to balance your life in the future, helping to create long-term health, well-being, and personal and professional success.

This is an ongoing journey, but every small step makes a difference – start making a positive difference to your wellness today!

8 Pillars of wellness: A holistic guide to a healthy, balanced life