The 8 pillars of health: what really influences health

What factors impact health_Innergia

What influences health? The eight pillars described in this article organise the main determinants of health into a practical lifestyle map. It helps us become aware of what affects our health and identify the areas of our lives (body, mind, relationships, environment) we can act on to improve it and build the foundations for healthy ageing.

What does health really mean, and why is it linked to lifestyle?

Health is not an abstract concept, nor an ideal of perfection. It is something very concrete that we experience in every moment of our lives, and it has a fundamental impact on the quality of our overall experience. Being healthy means feeling more energetic, clearer, more emotionally stable, and more able to live and choose freely in everyday life.

But what does it mean exactly? Being healthy does not simply mean not being ill. It is a state of wellbeing that involves body, mind, emotions, and relationships. It is also a dynamic condition that changes over time, responds to life stages and to the context we live in, and that we can manage and improve in an informed and conscious way. You can see the definition of health that the WHO provided.

Our daily choices and habits (for example around nutrition, movement, and stress management), in other words our lifestyle, regulate our health and, ultimately, the quality of daily life, determining how much physical and mental energy we have not only now, but also in the future.

Improving the areas of life that influence our health also means building solid foundations for greater physical and mental autonomy in the future, in other words the foundations of healthy ageing.

Why talk about pillars: a map to find our way

Health, as defined here, depends on different factors that can be grouped into 8 areas of life, called the pillars of health. The pillars identify areas of life that influence health directly, in different ways and to different degrees. They help us find our way and understand where and how we can move to improve health and overall wellbeing.

Health is therefore the result of several interconnected aspects, where both mutual support and a domino effect can occur: if we are under stress, sleep can worsen; if we move too little, mood can suffer; if we eat in a disorganised way, energy can become unstable and the mind more reactive.

To feel better we do not need to do everything at once or overhaul our entire lifestyle, absolutely not. Instead, we need to understand where to start, which behaviours and habits are the real priority and an actual obstacle to wellbeing, and what we are willing to review or change. This is how we create progress that is sustainable for each individual and lasting, not heroic changes that last a week.

This is the approach I use as an Integrative Health Coach: I help you clarify your health and wellbeing needs and goals, in a way that fits your personal story and core values. I share health information and practices that make sense for you, and I support you in defining progressive, genuinely achievable steps that help you reach your wellbeing goals.

Below, I present the complete map in summary form. The suggestions you will find in this article, as examples, are general principles based on scientific evidence. It is important to remember, however, that there is no universal approach: every health and wellbeing journey needs to be personalised based on starting health status, daily habits, and each person’s real priorities.

Read also what health coaching is and how it works >

1. Breathing: the simplest action that regulates body and mind

A broad, mindful breathing pattern improves oxygenation, reduces alertness, and supports calm, clarity, and overall stability.

Let’s start with the first pillar, the simplest and most underestimated, because we do it constantly and automatically, but not always well. Breathing is the first nourishment for mind and body. It is the function that brings oxygen into the body and removes carbon dioxide, and this is not only needed by muscles and organs, but also by the brain.

For example, when we breathe in a broader and more regular way, we improve how efficiently the body is oxygenated and, at the same time, we support balance and stability in the system. By contrast, a short, high breath, typical in moments of tension, reduces oxygenation and tends to keep the body in a state of alert: it increases the sense of urgency, makes it harder to relax, and can reduce mental clarity. The way we breathe sends a continuous signal to the nervous system about whether we are safe or under pressure.

But breathing is not only automatic. We can also guide it with awareness, and this makes it a powerful tool in its simplicity, always available, to intentionally influence our inner state. A few seconds are enough to notice whether we are partly holding our breath, breathing superficially or irregularly, or whether the chest feels rigid. And a few minutes of slower, steadier breathing, with attention to involving the abdomen as well as the chest, can begin to shift our balance: less tension, more presence, more control.

Mindful breathing techniques support relaxation, mental wellbeing, and improve organs and bodily functions.

2. Nutrition: supporting energy, clarity, and stability

2 High-quality, well-balanced nutrition stabilises energy and mind, reduces reactivity, and supports recovery and daily wellbeing.

Nutrition is the fuel that supports the whole system. Here I am not talking about dieting, but about nourishment. It is not only about calories or weight, but about quality and how we eat. What we eat, how much, and how we eat influences physical health, energy, focus, mood, and recovery on an ongoing basis. Through food we constantly provide the body with materials and signals that affect our current state and also the risk of developing issues and illness in the future.

When meal quality and balance are good, energy tends to be more stable, the mind clearer, and the system less reactive. When nutrition is disorganised or too unbalanced, it is easy to experience symptoms such as peaks and crashes, heaviness, irritability, and difficulty concentrating.

Eating is a daily act often driven by habits, context, and stress, or experienced mainly as good tasting rather than also healthy. But it can become more conscious in an accessible way, without sliding into rigid control, becoming a powerful tool to improve our health.

Four main criteria help us find our way: overall quality (minimally processed, fresh foods, seasonal when possible), timing and quantity (regularity that stabilises energy and hunger, with moderate portions), a balanced nutrient mix (carbohydrates and fibre, fats, protein, water), and a food pattern aligned with the Mediterranean diet (vegetables, fruit, whole grains, legumes, olive oil, fish, and moderate amounts of dairy and nuts and seeds).

3. Physical activity: strength, mobility, and trust in the body

3 Moving consistently supports metabolism and the brain, strengthens posture and autonomy, improves mood, and supports better sleep.

Our bodies are made to move. Yet modern life forces us to sit more than ever: at the desk, in the car, on the sofa. Movement supports metabolism, blood circulation and organs, keeps muscles strong (a reserve of youth for our body), and keeps the brain sharp.

This does not mean becoming athletes or practising competitive sport. It means moving regularly in everyday life, starting with daily gestures and habits, such as walking more and faster or taking the stairs instead of the lift.

And integrating targeted exercise sessions into the weekly routine. In general, consistency matters more than intensity: 10 to 15-minute micro-sessions spread across the week are more effective than one exhausting workout.

The goal is to build a minimum level of strength that protects posture and autonomy, while keeping the body fluid (muscle, flexibility, endurance). The benefit is not only physical. It directly influences our psycho-emotional experience by increasing energy, mood, and trust in the body. This also happens because movement modulates the internal chemistry that regulates stress and wellbeing, supporting more stable hormonal balance and the production of substances that support motivation and serenity, as well as supporting better sleep.

Read the full article on exercise, movement, and sedentary behavior >

Here I examined in depth what we truly know regarding the frequency and effectiveness of active breaks and sedentary behavior interruptions >

4. Mind and emotions: stress and regulation

Managing stress with awareness and daily practices improves emotional balance, mental clarity, and the ability to recover over time.

When mind and emotions are more balanced, overall health improves and it becomes easier to feel connected to others, communicate better, and live with more stability and presence. This pillar is broad and includes both stress management and more complex forms of distress. For this reason, it is important to make a clear distinction: many daily practices can support mental wellbeing and emotional regulation, but if there is intense or persistent psychological suffering, it is appropriate to consider professional psychological support.

Here I focus mainly on stress. As defined by the WHO, “stress is a state of worry or mental tension caused by a difficult situation“, activated in the management of a threat that may come from external or internal factors. It has a natural and positive function: it is a bodily response that helps us activate, focus, and face a challenge.

The point, therefore, is not to eliminate stress but to manage it. It becomes a problem when it stays switched on for too long and becomes the default state. In that case the mind and body live in alert mode, emotional reactivity increases, and it becomes harder to recover and regain clarity. The signs are often recognisable: irritability, racing thoughts, tension, difficulty decompressing, and physical symptoms.

The realistic goal is not to remove stress, but to increase awareness of its causes, the emotions involved, and the mental patterns that feed it, and therefore increase the capacity for regulation with practical, sustainable tools.

Simple techniques and practices can help, taking little time and fitting into daily routine. For example, brief moments of mindfulness or mindful attention, micro-pauses during the day, clearer boundaries around time and availability, and small evening rituals to let go of the day. Even a few minutes can make a difference because they train the ability to return to the present and reduce the build-up of tension.

5. Sleep and rest: recovery and repair

High-quality sleep supports recovery and repair, improves clarity and stability, and depends on routines that promote it.

Rest and good-quality sleep are essential for physical and mental recovery. They help prevent chronic disease and maintain overall health balance.

We talk about recovery and repair because during sleep the body is not inactive at all. On the contrary, it works deeply. It is the time when systems return to balance after the stress of the day: activation level drops, tension and physiological load reduce, and regeneration processes are activated. The mind also benefits from sleep: memory and learning consolidate, information and emotions are reorganised, and it becomes easier to regain clarity and stability. In this sense, sleeping well is not only about resting, but also allowing body and mind to perform maintenance.

Sleep is also a pillar many people find frustrating because it is difficult to control directly. For this reason, the most useful approach is to work on the factors that promote it, and also to adjust the idea of the right sleep, an idea that is often too demanding compared to actual needs, creating anxiety that then worsens the ability to sleep well.

It is also useful to learn how to assess sleep quality through simple but highly informative signs: how long it takes to fall asleep, how many times we wake, how easily we fall back asleep, and above all how we feel in the morning and in the first hours of the day. Daytime sleepiness, needing to catch up at the weekend, or feeling tired as soon as the day begins are also signals worth noticing.

To promote better sleep, it is effective to start with concrete practices. In addition to the possible use of specific supplements that support sleep, here are some evening habits that can help: supporting light digestion (dinner 2 to 3 hours before going to bed, avoiding excess fat, salt, fried foods, and alcohol which fragments sleep), keeping waking and sleeping times as regular as possible, creating a comfortable environment by reducing exposure to blue light from digital screens before bed, and building a relaxing evening routine (a specific breathing practice, a relaxation technique, a herbal tea with sleep-supporting herbs). And during the day it is important to make space for movement and exposure to daylight.

6. Direction and fulfilment: meaning, motivation, values

A direction aligned with our values supports motivation and resilience, making health habits more stable.

Having a reason to get up in the morning is not just a philosophical topic. It is a pillar of health that has a concrete impact on mental and physical wellbeing. When a person feels their life has meaning, they tend to be more resilient in difficulties, more emotionally stable, and more able to maintain health-supporting habits over time, while also supporting an internal chemistry that favours hormonal balance.

Direction must come from our values, which are our inner compass. Values help us choose what really matters, set priorities, and distinguish what is important from what is not, or is only urgent. When direction is aligned with values we deeply believe in, motivation changes in quality because it comes from inner coherence that makes it more natural to continue, even when enthusiasm drops or fatigue and doubts arise.

From this perspective, meaning and direction are not a goal to reach once and for all, but an orientation that shapes everyday choices.

Fulfilment, in fact, does not necessarily mean reaching a milestone. It is something we experience along the way, day after day, when we feel we are living in alignment with our values and expressing our true nature. The feeling of fulfilment often emerges when we perceive ourselves as aligned, when we use our talents, when what we do reflects who we are. It can show up in a project, in a new balance in life, in how we care for ourselves and others, in the ability to contribute, create, learn, and be present.

This pillar is also strengthened through the others: when the body is more stable and energy increases, it becomes easier to listen to ourselves, clarify what matters, and translate direction into concrete choices. Here, health coaching can be decisive support: helping you clarify values, recognise your strengths, and translate direction into sustainable steps, so that fulfilment does not remain an idea but becomes a lived experience.

A sense of purpose is among the key points that emerged during the Milan Longevity Summit 2026 >

7. Community and relationships: support, identity, belonging

Relationships and community offer support and belonging, influence mental and physical health, and support resilience and motivation.

This is the social domain. It concerns the sphere of wellbeing related to connection, support, and belonging, and includes all meaningful relationships in our lives: intimate relationships, family bonds, friendships, as well as the groups we are part of and the sense of belonging to a community, organised or informal. Personal direction, in fact, does not exist in a vacuum. On the contrary, it is strengthened or weakened within relationships, where we feel recognised and supported.

Relationships are also nourishing when they bring support, listening, and sharing. And it is not only an emotional matter: scientific research shows that the quantity and quality of relationships influence mental health, physical health, and even mortality risk, through behavioural, psychological, and physiological pathways. It is important to observe, honestly, the difference between relationships that recharge us and relationships that drain us.

This does not mean an intense social life is required. A small network can be more than enough: one or two reliable bonds that can support us when it is hard to cope alone. And sometimes a micro-action is enough to open a new possibility: an intentional gesture of connection, a call, a meeting, asking for help, communicating a need more clearly, or joining a group where we share interests and values.

8. Physical environment: the context that supports (or hinders) health

The physical environment shapes health and daily choices, between broader factors we can hardly change and spaces we can improve.

The environment is a silent force. Noise, light, air quality, functional order, nature, safety, all of this shapes our inner state and our choices. The impact affects health itself and our personal discipline: everyday living environments that are supportive make healthy choices easier.

There are two different dimensions, however. The first concerns the broader environment we live in, the place and the urban or natural context: air quality, traffic and noise, access to green and blue spaces, density and environmental stress. These factors influence health and wellbeing, but we often have limited room to act, unless through broader life choices, when they are possible.

The second dimension concerns the environments of daily life, where we can do much more: home, office, commuting spaces, and leisure spaces. Here small adjustments have a real impact. For example, increasing exposure to natural light during the day and reducing light in the evening supports rhythms, mood, and sleep. Caring for air and ventilation and reducing indoor combustion sources supports respiratory and overall wellbeing. Reducing noise and unnecessary stimulation, creating functional order, and making healthy choices visible (water within reach, a minimal space to move) reduces daily obstacles to maintaining good habits. The best approach remains gradual: a small but stable change is worth more than a revolution.

Where to start? The 3 essential levers and the body-first principle

Every person is unique, with their own physical characteristics, a specific daily life, responsibilities, relationships, constraints, and resources. As a result, the pillars should not be addressed in the same way or at the same time. The map of the eight pillars helps guide those who want to improve health and wellbeing in a general way, with a conscious and integrated approach, even when there is not a single problem to solve but a broader desire to feel better.

That said, there are also situations where the work becomes more targeted because there are specific habits to change and precise health goals to reach, or an existing clinical picture already defined by other health professionals. In these cases, health coaching, while not replacing medicine or other specialist interventions, can become very concrete support to translate guidance and goals into real routines that are sustainable over time.

For this reason, the work of the health coach is complementary to the prescriptive work of other health professionals such as doctors.

A coaching journey can be useful, for example, to increase physical activity, improve nutrition habits, manage stress, support the management of chronic conditions such as diabetes, hypertension, obesity, or persistent fatigue, support recovery after injury or illness, or navigate life transitions such as a job change, menopause, or retirement.

In my experience as an Integrative Health Coach, the most feasible and sustainable starting point is often the body. Not because the rest matters less, but because the body is more observable, more trainable, and provides faster feedback. And when we begin to feel real benefits, even small ones, motivation is nourished and it becomes easier to continue. In this sense, the three essential levers are breathing, nutrition, and physical activity. These levers are generally easier to manage and often deliver faster returns.

In this article you can better understand what a health coach does and how they work >

It is interesting to note that sometimes people arrive convinced the difficulty lies elsewhere, for example in relationships or in a general sense of direction. Yet working with the body builds physiological and energetic foundations that make change in the other areas more possible. For this reason, the question Where to start does not have the same answer for everyone, but it does have a useful criterion: start from what is most accessible and most sustainable today, with support that helps choose priorities and concrete steps, avoiding both improvisation and perfectionism.

SCIENTIFIC SOURCES – Selection for further reading

– Behavioural determinants of noncommunicable diseases – WHO (GHO)
– Healthy lifestyle and life expectancy – PMC (NIH)
– Relationship between a healthy lifestyle and years lived without major chronic diseases – JAMA Internal Medicine
– Effects of voluntary slow breathing on heart rate and heart rate variability – PubMed
– Primary prevention of cardiovascular disease with the Mediterranean diet – NEJM – Dose-response associations between accelerometer-measured physical activity, sedentary time, and all-cause mortality – PubMed
– Sleep duration and all-cause mortality – PMC (NIH)
– Purpose in life and its association with all-cause mortality and cardiovascular events – PubMed
– Social relationships and mortality risk – PLOS Medicine
– Green space and mortality – PMC (NIH)

You can read the Italian version of this article here >

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Pietro

Certified Integrative Health Coach. I help individuals and professionals improve health and wellbeing through a guided, tailored path, with a human, practical approach focused on lasting change.
Learn more about my journey ->