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Five Pillars of Wellness

The Creator Model of Healthcare

What are the 5 Pillars of Wellness?

The five pillars of wellness are the basic pillars to sustain holistic wellness: (1) water, (2) plant-based food, (3) exercise, (4) sleep, and (5) the non-physical dimension of our lives, love and forgiveness. These pillars are the core and backbone of Creator model of healthcare, the main prescription of Dr. George Ceremuga’s holistic health and healing curriculum.

It is a simple way, but fundamental to empower our overall wellbeing. As we discipline ourselves to balance all these pillars, we achieve the path towards optimal health of our mind, body, and spirit.

These are the 5 Pillars of Wellness:


Mni Wiconi, Agua es Vida, Water is Life

These are three languages to stress the importance of water in our life. Our bodies are 70% water. Water moistens our eyes, noses, and mouths, keeps our bodies cool, transports nutrients and oxygen to our cells, lubricates our joints, protects our organs and tissues, relieves the burden on our kidneys and livers by flushing out waste products, and aids in the dissolution of minerals and nutrients so they can be absorbed by our bodies. These are just a few of the many advantages of drinking water for our health.

Our bodies lose water everyday through our breath, perspiration, urine and bowel movements. Hence, it’s so crucial to drink plenty of water throughout the day. We must refill your body’s water supply with water-containing beverages and foods in order for it to perform at its best.

To stay hydrated, it is best to drink half of our weight in ounces of water daily. We should be drinking good water: bottled, filtered, or spring water. Avoid drinking water with a high level of fluoride, chlorine, and heavy metals that can be present in our tap water. These chemicals are caustic to our body. We are all unique. There are people who don’t enjoy drinking plain water. If drinking water is a challenge, add a little lemon or lime to it, add raw and unfiltered apple cider vinegar and raw honey, or make it a tea as well for it to taste better.

Plant-Based Diet: Food is Medicine

Pillar 2 - Food is Medicine image

A plant-based diet full of the rainbow of colors should be the mainstay of our food. Consider “plant-based” to be a wide category of diets that includes a variety of more particular diets, such as Dr. Weil’s Anti-Inflammatory Diet and Paleo Diet. A plant-based diet emphasizes fruits, vegetables, and legumes, whereas intake of lean meats, fish, dairy, and eggs are limited to whether ingesting animal products is a choice.

You are what you eat, and so you will feel healthier and full of energy if you eat healthy food. Our body responds to what we eat. We can challenge ourselves to be disciplined with the food we eat. Seventy-five percent of chronic conditions, such as diabetes, hypertension, obesity, and autoimmune diseases are preventable and reversible through lifestyle changes. Food is medicine—if we will fix the gut by putting the right foods in there, food is medicine, and all chronic condition diseases go away without needing all medications. So eat the rainbow of colors and enjoy those foods.

If possible, choose organic fruits, vegetables, lean meats and fishes to avoid pesticides, herbicides, antibiotics and hormones. Consider grow your own garden. Our body is the temple of the Holy Spirit. Start treating and honoring our temple with good food. Avoid the processed foods and canned because they are filled with unhealthy preservative, hormones, and/or antibiotics.

Exercise: Motion is a Lotion

Pillar 3 - exercise image

Exercise is a powerful medicine that should be a part of everyone’s daily routine. We got to get out there and move. It reduces health problems, increases strength, increases energy, and can assist relieve stress. It can also assist us in maintaining a healthy weight and controlling our appetite. Including exercise in our daily routine can have a great impact on our overall health.

Physical activity is beneficial to everyone. It is possible to exercise on your own at a slower speed. Start with a 10-minute period of gentle exercise if you’ve never exercised before. A daily brisk stroll is a wonderful place to start. Gradually increase the time and effort you put into exercise.

A good goal is to exercise 30 minutes on most days. Be open as well to meditative exercises such as yoga, Tai Chi, and Qigong. Yoga is powerful as it calms, relaxes, and renews the mind. It allows us to master the breathing.

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It is extremely important for our health to get a good night’s sleep. In fact, it’s just as vital as eating a well-balanced, healthy diet and getting enough exercise. It is essential to achieve and maintain optimal health of our well-being. Sleep has links to several brain functions, such as concentration, productivity, and cognition. Our bodies also heal during sleep, results to more energy for the next day, better coordination, and better mental functioning.

Most adults require between 7 and 9 hours of sleep per night. It is vital to rest and reconstitute our bodies. Sleep deprivation can endanger your health and safety, which is why it’s critical to prioritize and maintain your sleep regularly.

If we discipline ourselves to live all the 5 pillars daily, sleep should come naturally with no medications or substances. Drinking enough water daily makes our bodies feel good. The right food that we eat goes to our gut, then to our brain for the serotonin and the dopamine.

Pillar 4 - sleep image

We can prepare ourselves to sleep by reducing caffeine, products with nicotine, and use of gadgets and other electronic devices before going to bed. Activities such as reading books, meditation exercises like yoga, gentle stretches, Epsom salt bath, and chamomile tea are ways that help with stress and prepare us to sleep. The fifth pillar, which is love and forgiveness, frees us from holding any grudges. If we are going to bed with a heavy heart and there is someone we need to reconcile with, that could be one reason we find it hard to sleep.

Pillar 5 - Love and forgiveness image

Love and Forgiveness

Loving and forgiveness are the rock and foundation of the Creator model of healthcare. We believe 90% of our physical, mental, and emotional problems come from wounds in our spirit: guilt, grief, abandonment, and abuse. The spirit is love, and love connects all that is good. We have to do the hard work of being loving and forgiving, imitating the life of Jesus Christ.

We’re only here for a blink of an eye on earth. Make it a good blink with no un-love or unforgiveness, because it just takes away from our blink. It’s ours, between us and God. Don’t let anybody take our blink away.

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Benefits of 5 Pillars of Wellness

Some benefits of holistic health include:

  • An empowered mind, body, and spirit
  • A healthy body - prevents of a wide range of illnesses and problems
  • A body that can more easily endure the development of sickness
  • An increase in the body’s natural healing capacity
  • Lowered stress and anxiety levels
  • Diminish symptoms of depression
  • A desire to live fully alive and in good health
  • Improved habits and lifestyle changes

Building Up Your Pillars of Health and Wellness

Holistic health and healing considers the whole person into account while treating them, including their mind, body, spirit, rather than focusing on a single ailment or condition. As a result, holistic healing can be used to represent a wide range of therapies and practices as long as they are based on this philosophy. It aims to preserve or restore balance among (and within) an individual’s multiple dimensions.

Through the Creator Model of Healthcare 5 Pillars of Wellness, we’ve outlined how you can live for holistic health every day. Approach holistic healing and holistic health with the goal of achieving harmony and balance. When in doubt, moderation is key. Take one step at a time. Do not let the perfect ruin the good. We are here to guide you or your organization to your wellness journey.

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God is reminding us that “our health is our wealth.” When we “own our health” we honor our bodies as temples of the Holy Spirit. Our God given immune system is our best defense against any disease or illness. While the expert opinions change daily on the COVID response, God’s healthcare model, the 5 Pillars of Wellness, remains unchanged yesterday, today and tomorrow.

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What we need is empowerment and self-care. We have to change our whole mindset about our health and embrace lifestyle medicine. Here at DrGeorgeJ Holistic Health and Healing, we offer support and empowerment to everyone and everyone who chooses to live fully alive and empowered to optimal body, mind, and spirit health through the Creator Model of Healthcare’s 5 Pillars of Wellness.

We are excited to be a part of a change in the healthcare.

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Dr. George J. Ceremuga

Osteopathic Family Physician | Ambassador for Christ​ | Biblical Health Coach | Active Veteran

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Five Pillars of Wellness