13 Fundamental Indicators of Good Health and How to Achieve Them

According to WHO, good health is a state of complete physical, mental and social well-being – and not merely the absence of disease or infirmity [1]. Our body is constantly giving us clues about our health – all we have to do is look out for them and address what doesn’t seem quite right. Here are some fundamental indicators of good health, along with suggestions on how we can achieve them:

1. Restful and consistent sleeping patterns

Our modern lifestyle comes with great potential to hamper our sleep quality – from an inconsistent bedtime routine and too much sleep to consuming too much caffeine or alcohol, or even being stressed.

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Importance of sleep for good health

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Sleep is essential for our body and mind to recharge – keeping our body clock aligned with nature, and our restorative cycle stable. Our sleep affects practically everything in our body – from how we feel, to our cognitive functions. Its quality is, in turn, a reflection of our overall well-being [2, 3].

If you’re unsure whether you’re getting the kind of sleep you need –

Here are some indicators of good sleep [4]:

• You fall asleep in under 30 minutes.
• You sleep straight through the night without waking up more than once. If you wake, you fall back asleep in under 20 minutes.
• You feel rested, restored, and energized upon waking up in the morning.

A few things that can help optimise your daily sleep:

• Prioritising your sleep, and following the same sleeping pattern every day. (Adults need seven to nine hours of sleep per night) [5].
• Making sure your bedroom is dark, quiet, and cool (15-16° celsius) [6, 7].
• Keeping the electronic devices away, at least 30 minutes before bedtime [8].
• Avoiding drinking alcohol within three hours of bedtime, and caffeine within five hours [9].

2. Good energy levels

While repeatedly over-caffeinating, running on too little sleep, dehydration and deficiencies are plausible causes of having low energy levels, this shouldn’t be the norm [10, 11, 12, 13]. So how do we figure out whether our energy levels are good?

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Here are some indicators of good energy levels:

• You can do regular daily activities without any major strain, aches, and pains [14].
• You are able to perform extracurricular activities without affecting your energy levels [15].

A few things that can help optimise your energy levels:

• Exercising regularly. A minimum of three days a week, for a minimum of 20 minutes a day can leave you with more energy than before [16, 17].
• Replacing refined foods with whole foods, especially carbohydrates [18, 19].
• Practise meditation and other stress-reduction techniques as excessive stress can cause fatigue and reduce your quality of life.

3. Healthy bowel movement

If we’re passing stool too quickly or too slowly – neither is natural and could be indicative of digestive issues. If either goes on for a long period of time, it’s best to actively find ways to address it.

Here are some indicators of healthy bowel movement:

• While there is no defined number of how many times a person should poop, you should empty your colon often enough that you don’t feel bloated or in pain [20, 21].
• You poop comfortably, without needing to strain. Here’s a chart describing what you should see before you flush – it’s called the Bristol Stool Scale.

A few things that help regularise bowel movements [22, 23]:

• Drinking plenty of water, around 2-4 liters per day.
• Consuming at least 30-40 grams of fibre every day – this adds bulk to your stool, which stimulates the bowels to move.
• Eating 5-9 servings of fruits and vegetables and introducing whole grain foods to your diet.
• Consuming probiotic foods, which benefit the gut microbiome.

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