A healthy body starts with having the right ingredients and method for our body to compromise and stand strong with it. However, We often look through things that make us healthy as scattered fragments whether it is supplements, types of workouts and even hacks to make our body fit. But, the body does not heal in pieces. It requires an interconnected system just like our organs in our body with the choices we make in our life. They don’t just support themselves but they help one another to function effectively and efficiently. ( Sun Life, 2024 )
The foundations that support a healthy body are our gut, nervous system, movement and resting of the body. Now, these foundations work together to keep the body in a state of flow and free. If one of the foundations is ignored, the structure of the body would struggle to be in a state of flow ending up to be in a state of chaos which is inflammation and other underlying effects. Our body cannot heal on its own without knowing the root causes to the problem. It requires attention from all types of aspects and understanding them clearly. ( Mayo Clinic, 2024 )
Therefore, based on my perspective view on this, Let’s get on an adventure through how these three systems can hold our body as one and how they complement one another so that our body is in a healthy and stable condition.
The Fuel Factory Consumption
As we know, our body’s gut is another connection which is often called the “secondary brain” that holds off the immune system, the core energy, moods and also the hormonal balance. Just like the brain, the gut has the ability to communicate with the nervous system that triggers us to be safe, calm or inflamed. A healthy gut is where our body is absorbing all the nutrients and sending them to each and every organ in the body to function properly. With the sufficient nutrients provided to the organs, our body is able to produce and function without causing haywire to the systems. Not only that, The gut also helps to get rid of unwanted toxins out of the body that is excreted from the bladder and rectum. What happens when our gut is damaged? The digestive system will malfunction and the nutrients that our body consume will not be absorbed properly and will cause internal or external infection. Certain parts of our organs will not receive enough nutrients and will start to malfunction which will cause ourselves to have diarrheas, fatigue, vomiting and much more. Not only that, our gut lining will be damaged as well which will cause irritation, which is why our body suddenly cannot handle certain food as the way before. ( John Hopkins Medicine, 2026 )
So how can we prevent that?
Having a proper balanced diet. I know in Malaysia, we are surrounded by various types of foods. From different cultures and their extraordinary delicacies that makes you mouth watering but do keep in mind that everything should be consumed in moderation. The sweet drinks such as Teh Tarik, Milo, and Fruit Juices with added sugar can be causing the increase rate of diabetes if its taken like three times a day. Moderation is super important in this modern era as we are always surrounded by foods that are oily, ultra processed foods and sugary foods. These types of food in our dietary plan can spike up the glucose, producing high cholesterol and also other issues. So, don’t eat or drink like there’s tomorrow, keep them in moderation and most importantly is to have a balanced diet. ( Sun Life, 2024)
So what's a balanced diet look like? It comes to include various types of food throughout your daily life with a certain proportion. Overconsuming food such as fats and sugar can be affecting our body as well although it’s considered as healthy foods or whole foods. Having Fiber rich food and lean proteins will be super helpful and our gut love that. Don't forget to included healthy fats such as Olive oil and also avocados. Don’t get it wrong as whole food is healthy but moderation is always the whole rule for everything we do, not only in diet but also in other areas of our life as well.
The Regulator
Have you ever wondered why your heart beat rises as soon as you see a shadow figure or a ghost or it’s just your next door neighbour in a dark suit? That’s your nervous system giving you a warning sign that there’s something there, and it’s asking you to make a run from it or fight against it. Our nervous system is the central part of the command center whereby it helps us to react when something stresses on the system.
The system can be categorized as Fight, Freeze and Flight mode. When our nervous system is in fight mode, our state of being is to confront and face the threat that is being held upon us, whereas when our nervous system falls in flight mode, our state is to escape or flee the situation without getting hurt. Then we have the Freeze mode, where it just define by its name, standing there frozen, unable to make any move. When our bodies are either in that state depending on our own nature, we have different results based on our past experience and how we react to it. ( US Pain Foundation, 2026 ) Some might have their heart racing and some just don’t. The body does that not to frighten us but to assure us about the danger so we can react to it based on the knowledge and skills we have.
In this state of era, our system is haywire due to the amount of stress we have to go through everyday. Deadline after deadline, financially unstable, relationship stress, childhood trauma and much more. When our body hits a state of constant stress mode, our nervous system will be on the edge. This will conclude that our body is not safe to heal and causes other issues like tense muscles, headaches, slow digestion, exhaustion, slow responding ( brain fog), IBS and many other issues that will make our body hurt itself instead of protecting it.
So the most important thing to do is to breathe. I know what you're thinking, I do that voluntarily. Isn't that enough? Absolutely not. We are highlighting more on deep breathing. Usually before we start Yoga or Meditation, our instructors will start it off with a breath in and out for the mind to be in the state of calm and present. Deep breathing helps ease the mind from being in a constant state of overthinking to being in the moment and stillness.
Rhythmic Flow Of Stagnant And Motion
So, our body is eating healthy, calming the mind but still there is weight gain, slow digestion and stress? One last key to the foundation is movement and rest. See, our body doesn’t live stagnant or even on the go forever. It’s a rhythmic cycle. When our body is in motion, it spends the energy, the fuel that has been consumed by the foods is now getting its flow. Too much movement will cause our body to be overwhelmed by action which leads to high blood pressure, inflammation and soreness.
What can we do to make a body be in a rhythmic cycle? One of them is to take a brisk morning walk or even a small light exercise such as Yoga or morning stretches will do the trick. Our body needs to be in movement in order for the joints and muscles to be flexible and working. It helps the energy in our body to be in a flow and does not accumulate in a stagnant area creating stiffness and blockages to it. ( Idai Makaya, 2025 ) In the modern era, we work in our offices and sit all day long, facing the blue light screen in an enclosed space with the Air Cond blasted like its Antarctica. We barely move around other than toilet break or lunch hour causing our joints and muscles degenerates and aches in the future.
For the recovery phase, take a break. Take a moment to relax and let yourself heal. Sleep is quite important for your body to properly heal. Our body approximately needs about six to eight hours of sleep to get in that full recovery process. This helps to not overwhelm our joints, muscles, mind and other parts to stay calm and relax. It is like applying cement on a hole. Once you apply and wait for it to harden, so it will be safe and strong to work on that flooring. You don’t apply it and straight away step on it. That will just be a total disaster wouldn’t it? So? Get some movement and also get some rest going into your life. ( Idai Makaya, 2025 )
The healthy body in preparation is now fueled, regulated and restored with a rhythmic flow. The body cannot proceed to heal and progress without each system. Every system relies on each other to function properly. True healthy wellness is never perfect either way so, slowly begin to work on the pillars and in no time the foundation of the body will fundamentally be strong. Always remember, consistency and persistence is the discipline in our life so that everything will fall into place. ( Christien Smith , 2017 )
It's not about how extreme our body can go but the consistency and persistence of the work we apply through the conditions that we established which need to be followed and respected. If you care about your health in 10 years down the line or perhaps just 5 years, you will start making some changes while you can. Health will then be something to live in its truth, natural and respected ways than being in sickness and tiredness for the rest of the life. So, yes true wellness will eventually follow only if consistency and persistence of the action we all take all together is present otherwise it is just a loop hole to 0 results. ( Canada, 2024 )
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Abirami Ravi (abirami1999ravi@gmail.com) is a content creator under the Newswav Creator programme, where you get to express yourself, be a citizen journalist, and at the same time monetize your content & reach millions of users on Newswav. Log in to creator.newswav.com and become a Newswav Creator now!
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