This guide outlines ten essential pillars for a successful glow up. Although some of these pillars overlap, I wrote this article to emphasize specific areas that can make a significant difference. Since all of these pillars are interconnected, it's important to take care of all areas to make progress, not just some.
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Pillar 1: Reducing Cortisol and Inflammation
Properly managing cortisol and inflammation can prevent chronic pain and illness, ensuring overall well-being. Stress causes high cortisol, while diseases are linked to chronic inflammation.
Negative Impact on Chronic Inflammation: Consistent stress and high cortisol levels can disrupt the balance of bodily processes. Although cortisol has short-term anti-inflammatory benefits, prolonged cortisol elevation caused by chronic stress can cause chronic inflammation. This is due to extended cortisol exposure, which can weaken the immune system.
Furthermore, chronic stress can lead to insulin resistance, which affects blood sugar regulation and can lead to metabolic disorders such as type 2 diabetes. In addition, elevated cortisol levels can affect fat distribution, leading to weight gain, particularly around the abdominal area.
To reduce cortisol and inflammation:
Practice Stress Reduction: Incorporate stress-relief practices into your daily routine. Meditation, mindfulness, and deep breathing exercises can significantly reduce cortisol levels. With all that said, you must determine the root cause of your tension. If you don't meet your basic needs, you will experience an ongoing cycle of stress.
Anti-Inflammatory Diet: Consume foods rich in antioxidants, such as berries, leafy greens, and fatty fish like salmon, to combat inflammation. Fermented, probiotic-rich foods and fish are emphasized in the Asian diet, making it a paramount nutritional profile to consider alongside the Mediterranean Diet, which many people hail as the healthiest diet.
Adequate Sleep: Getting 7-9 hours of quality sleep per night helps regulate cortisol levels. Cortisol, the stress hormone, naturally decreases at night to promote sleep. Disruptions in this rhythm, like elevated cortisol levels from chronic stress, can lead to sleep issues and long-term disorders.
Pillar 2: Managing Hormones
Hormones are crucial for overall health, affecting mood, metabolism, fertility, and sleep. Imbalances can cause mood swings, weight gain, irregular cycles, and decreased libido. Proper management is essential for well-being.
Here's a list of a few hormones to keep in mind. These hormones have complex interactions and functions within the body that work together in intricate ways to maintain overall health and well-being, but here's a simple overview:
Cortisol: This stress hormone helps the body respond to stress by increasing energy and alertness. It also plays a role in blood sugar regulation and metabolism.
Insulin: Regulates blood sugar levels by allowing cells to take in glucose for energy. Imbalances can lead to diabetes. It also plays a role in digestion by enabling cells to take in nutrients.
Thyroid Hormones: Control metabolism, energy production, and overall growth and development.
Estrogen and Progesterone: Regulate menstrual cycles, reproductive health, and bone health in females. It also has effects on mood and cognitive function.
Testosterone: Affects muscle mass, bone density, libido, and overall well-being in both males and females.
Gastrin: Stimulates the production of stomach acid and aids in digestion.
Melatonin: Regulates the sleep-wake cycle and promotes sleep.
Serotonin: Affects mood, appetite, and sleep. Imbalances are linked to mood disorders. It also plays a role in digestion.
Dopamine: Influences pleasure, reward, and motivation. Plays a role in mood and addiction.
Norepinephrine: Affects your sleep-wake cycle, mood, and memory. This hormone is involved in the body's stress response and mood regulation.
Leptin and Ghrelin: Regulate appetite and metabolism. Leptin signals fullness, while ghrelin stimulates hunger.
To manage hormones:
Consult a Healthcare Professional: If you're privileged enough to have access to healthcare and a doctor who actively listens to you, ask to check your hormone levels. It may give you a starting point and allow you to identify any issues before they arise.
Balanced Diet: Include hormone-balancing foods like flaxseeds, broccoli, and leafy greens. Try cycle-syncing, a technique that adjusts your nutrition and exercise routine to match your menstrual cycle. The goal is to maximize benefits and minimize adverse effects of hormonal fluctuations.
Stress Management: High stress can disrupt hormone balance, so prioritize relaxation techniques. Do you see a theme here?
Pillar 3: Sleep Hygiene
Quality sleep is the cornerstone of good health. Sleep is when your body repairs and regenerates, which is crucial for mental clarity, emotional stability, and physical vitality. Proper sleep hygiene helps you maintain a healthy sleep pattern, supporting every aspect of your overall well-being.
Adequate and quality sleep is the foundation of good health. Poor sleep patterns can result in fatigue, cognitive impairment, mood disturbances, weakened immunity, and an increased risk of chronic conditions such as diabetes and hypertension.
Prioritize sleep hygiene to ensure you get restorative rest:
Create a Sleep Routine: Go to bed and wake up at the same time daily to regulate your body's internal clock. Practice relaxing rituals to help your body and mind relax before bed.
Optimize Your Sleep Environment: Ensure your bedroom is dark, quiet, and cool for a peaceful night's sleep.
Limit Screen Time: Avoid screens before bedtime, as the blue light can interfere with sleep.
Pillar 4: Mental and Emotional Well-being
Taking care of your mental and emotional health is crucial to facing life's obstacles. Ignoring your mental and emotional well-being can result in anxiety, depression, chronic stress, and a lower sense of life satisfaction. Unresolved emotional problems may hinder your personal growth.
To nurture this pillar:
Practice Mindfulness: Engage in mindfulness meditation to reduce anxiety and improve mental clarity.
Therapy and Counseling: Consider therapy or counseling to address emotional challenges and develop coping strategies.
Self-Care Rituals: Dedicate time to self-care activities that bring joy and relaxation.
Pillar 5: Digestion
Maintaining good digestive health is crucial for overall well-being. The condition of your gut affects your physical and mental health significantly. A healthy digestive system helps absorb nutrients and support your immune system.
To support healthy digestion:
Probiotics: Incorporate probiotic-rich foods like yogurt and kefir into your diet to maintain a healthy gut microbiome. I take a probiotic supplement to help support digestion.
Fiber-Rich Diet: Consume plenty of fiber from whole grains, fruits, and vegetables to aid digestion. Try to consume 25 - 30 grams of fiber daily. The bacteria in your digestive tract require fiber to feed on to maintain a healthy gut microbiome. I began supplementing with Inulin, a prebiotic fiber, to support my probiotics.
Check out this list of fiber-rich foods: 22 High-Fiber Foods You Should Eat.
Stay Hydrated: Drinking water helps digestion by helping to break down food and prevent constipation, so ensure you're well-hydrated throughout the day.
Pillar 6: Hydration
Staying hydrated is essential to keep our cells, tissues, and organs functioning correctly. Some people don't realize how important this is. Not drinking enough water can lead to fatigue, trouble thinking, headaches, and dry skin. It can also cause problems with our kidneys and heart if left untreated for a long time.
To stay well-hydrated:
Water Intake: Aim to drink at least eight glasses of water daily and adjust for your activity level and climate.
Hydrating Foods: Include foods with high water content, such as watermelon, cucumber, and citrus fruits, in your diet.
Limit Dehydrating Beverages: Reduce caffeine and alcohol intake, as they can lead to dehydration.
Pillar 7: Dental Hygiene
Taking care of your dental hygiene is more than having a bright smile. It is also linked to your overall health. Many people underestimate the impact of oral health on their general well-being. Neglecting dental hygiene can lead to infections and inflammation, affecting your heart and overall health.
To maintain good dental hygiene:
Regular Check-ups: If you can, visit your dentist for regular check-ups and cleanings to prevent dental issues.
Daily Oral Care: Brush and floss your teeth twice daily to keep your teeth and gums healthy. Furthermore, there is some evidence that oil pulling may be beneficial for oral health.
Oil pulling is the practice of swishing coconut or sesame oil for an extended amount of time. It can help by reducing harmful bacterial growth in your mouth.
Balanced Diet: A diet rich in calcium and vitamin D supports strong teeth and bones. Moreover, fiber-rich foods can help keep plaque and tartar at bay by physically scraping it off your teeth.
Pillar 8: Nutrition
Your body relies heavily on the food you eat to function correctly. To stay healthy, you must consume a well-balanced diet that provides the energy and nutrients your body needs. Not getting enough essential nutrients can result in fatigue, weakened immune function, and chronic health issues. Therefore, it's necessary to make sure you're getting proper nutrition.
I know that's easier said than done. My work schedule makes it incredibly difficult to eat at regular intervals. I decided to start taking a multivitamin to ensure I'm getting enough nutrients. Not everyone may benefit from supplementation, as taking a multivitamin can result in an excess of some vitamins and not enough of others.
Nourish your body with a nutrition-dense diet rich in fruits, vegetables, lean proteins, and whole grains:
Balanced Plate: Create balanced meals with various foods to ensure you get a wide range of nutrients.
Mindful Eating: Pay attention to hunger cues and eat when hungry, not out of habit or stress.
Limit Processed Foods: Minimize consumption of processed foods high in sugar, salt, and unhealthy fats.
Pillar 9: Fitness
When it comes to a glow up, exercise is the first thing that comes to mind. Staying physically active is crucial for the overall health of the body and mind. Exercise has numerous benefits, including the release of endorphins, stress reduction, and support for overall health. As such, it should be an essential part of your journey towards transformation, but as we've discussed in this article, it may not be the most important part. If you lead a sedentary lifestyle, you may experience weight gain, muscle loss, reduced cardiovascular health, and increased stress levels.
To stay fit:
Find Activities You Enjoy: Choose exercises you love to make fitness a sustainable part of your lifestyle. You don't have to spend an hour in the gym. Your goal should be to be more active throughout the day. Take the stairs, go for a walk after meals, or sitting on the floor can help increase movement.
Consistency: Aim for 150 minutes of moderate-intensity aerobic activity like walking.
Strength Training: Incorporate strength training exercises to build lean muscle and boost metabolism.
Pillar 10: Appearance
While outer appearance isn't the sole focus, neglecting self-care regarding skincare and style can impact self-esteem and self-confidence. Low self-esteem can negatively affect mental and emotional well-being.
To enhance your appearance:
Skincare Routine: Develop a skincare routine tailored to your skin type and concerns.
Check out my skincare category for more articles.
Personal Style: Experiment with clothing that makes you feel confident and express your personality.
Grooming: Pay attention to grooming details like haircare, nail care, and makeup application, as they can enhance your overall look.
In summary
Focus on the ten pillars of your glow up era to improve your overall well-being. These pillars promote physical health, emotional balance, and mental well-being. Addressing them will lead to a happier, healthier, and more balanced life.
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