The classic approach in Western medicine is to address symptoms of poor health when they arise. But true health comes when we give our bodies and our minds the self-care we need to holistically and proactively reduce our health risks, and live vibrant lives that are truly healthy instead of simply focusing on the surface symptoms. Today, we’re talking about the fourth pillar of self-care: Finding ways to reduce risks to our physical and mental health.

Editor’s note: This is part 4 of our 7-part series covering the 7 pillars of self-care. You can read more about the article series in our introductory blog post. The previous pillars discussed the importance of mental health and mental wellness, how exercise is a valuable form of self-care, and why healthy eating and nutrition is key.

Reduce Health Risks For Your Physical Body

1. Maintain a Healthy Diet

Eating healthy is one of the best things you can do for your body. Focusing on a diet of fresh fruits, vegetables, lean proteins and good fats helps keep your body functioning properly and reduces the risk of developing certain diseases or chronic illnesses.

“Adults who eat a healthy diet live longer and have a lower risk of obesity, heart disease, type 2 diabetes, and certain cancers,” reports the CDC. “Healthy eating can help people with chronic diseases manage these conditions and avoid complications.”

Avoid foods high in sugar and processed fats as these can increase your risk of obesity and other medical conditions. Incorporating healthier options into your diet is key; this could include swapping out processed snacks for fresh fruit or adding more greens onto your plate at mealtime.

2. Get Plenty of Exercise

Exercise is another important factor in reducing physical health risks. Aim for at least 30 minutes of exercise each day, such as walking or swimming outside or doing an online workout routine from home. Getting active not only strengthens your muscles but also supports heart health, which is essential for reducing the risk of stroke or other cardiovascular issues down the road. Additionally, if you’re able to maintain an exercise routine regularly, it might even help improve mood levels over time!

3. Take Your Supplements

From BioPro-Plus 500 to a daily multivitamin, supplements help fill nutritional gaps in your diet and ensures you’re getting everything you need to reduce health risks. Some common supplements to consider for preventative purposes include:

  • Omega-3 fatty acids
  • Magnesium
  • B vitamins
  • Vitamin C
  • Vitamin D
  • And, of course, BioPro-Plus 500 for immune support

4. Other Tips For Reducing Health Risks

Beyond the “big three” above, also consider:

  • Eating more nuts and seeds
  • Cutting out ultra-processed foods in your diet
  • Improving your sleep quality and sleep duration
  • Quitting smoking
  • Reducing alcohol

Reduce Health Risks For Your Mental Health

Mental health is an important part of overall wellness. It is essential for you to practice healthy habits in order to reduce the risk of developing mental health issues.

1. Invest in Self-Care Habits

Self-care habits are important for maintaining mental wellness.

Taking time to relax and de-stress can help reduce anxiety and stress levels.

Establishing a routine that includes activities such as regular exercise, eating nutritious meals, getting enough sleep, and engaging in hobbies or activities that bring joy can all have positive effects on mental well-being.

Additionally, taking breaks from work or other activities throughout the day can help to reduce stress levels.

2. Tap Into Your Mental Health Support System

Having a solid support system is also important when it comes to managing mental health risks. Surrounding yourself with supportive people who understand your needs can make a big difference in the way you manage stressful situations and difficult emotions. Having someone who will listen without judgment or pressure can be incredibly beneficial when going through challenging times. Building meaningful relationships with family members, friends, colleagues, or even mental health professionals can provide much-needed emotional support during difficult times.

3. Seek Out Therapy and Other Treatments

Seeking professional help is also an effective way to manage mental health risks. Participating in therapy, such as cognitive behavioral therapy (CBT) or dialectical behavior therapy (DBT), can be extremely beneficial for those struggling with anxiety, depression, stress management issues and more. It can also give you the toolkit and methods to proactively care for your mental health and avoid future health risks  down the road! These types of treatments focus on understanding the underlying causes of certain behaviors or thought patterns that may be contributing to poor mental well-being. Therapists are trained professionals who specialize in helping patients identify and address these issues so they can lead healthier lives mentally and emotionally.


  • https://www.cdc.gov/chronicdisease/resources/publications/factsheets/nutrition.htm