The Pareto principle and balancing behaviours, supplements and medications

Keep it simple...

Achieving optimal wellness involves finding a balance between behaviors, supplements, and medications. A shift in the last 2 years that has created a wellness vacuum of information, opinions and research means it can be difficult to know how to structure your wellness routines. The Pareto Principle, often referred to as the 80/20 rule, offers a compelling framework for prioritizing actions that yield the greatest benefits for health.

Understanding the Pareto Principle in Wellness

The Pareto Principle suggests that 80% of outcomes come from 20% of efforts (Briggs 2020). In health, this could mean that a small number of well-chosen behaviors—such as regular exercise, a nutrient-rich diet, and quality sleep—may account for the majority of wellness improvements. Recognizing these "vital few" actions can help streamline efforts and avoid overloading with unnecessary or ineffective strategies.

Behaviors: The Foundation of Wellness

Behavioral choices are the cornerstone of health. Engaging in regular physical activity, managing stress through mindfulness or relaxation techniques, and maintaining a balanced diet provide significant health benefits. These actions are accessible, sustainable, and align with the principle of focusing on high-impact habits.

For example, brisk walking for 30 minutes most days of the week can enhance cardiovascular health, mood, and energy levels. Similarly, eating a variety of fruits, vegetables, and whole grains supports a healthy microbiome and reduces inflammation.

Supplements: Filling the Gaps

Supplements play a complementary role when dietary intake may fall short. Multivitamins, omega-3 fatty acids, or specific minerals like magnesium can be beneficial for individuals with particular deficiencies. However, it’s important to use supplements judiciously and based on evidence of their need and effectiveness.

The Therapeutic Goods Administration (TGA) emphasizes that supplements should not replace a balanced diet but rather support overall nutrition (TGA 2023). It is also crucial to avoid over-supplementation, as this can lead to imbalances or adverse effects.

Medications: A Targeted Approach

Medications are essential for managing specific conditions and should be used as part of a comprehensive health plan under medical guidance. For instance, there is evolving interest around the cross use of medications to minimise risk of progression to disease state, this is particularly so with the recent boom in medications that modulate our metabolic system and how we interact with our energy stores.

Applying the Pareto Principle to Decision-Making

Using the Pareto Principle, individuals can focus on the "20%" of strategies—high-impact behaviors, essential supplements, and necessary medications—that produce "80%" of wellness outcomes. This approach encourages mindful resource allocation, avoiding overwhelm and fostering adherence to health plans.

For example:

• Behaviors: Prioritize consistent exercise and stress management (who do you surround yourself with? Are you consistent with your sleep routine), prioritising nourishment over simply 'eating' to feel satiated. Reducing exposure to harmful behaviours, especially those that derail dopamine and motivation pathways (high stimulant diets, excess phone use, deficiency in accessing the outdoors).
• Supplements: Tailored based on bloods, clinical signs and symptoms and DNA test. Supplements can have side effects or complicatios, supplements such as B6 are common cuplrits for toxicity (leading to nerve damage, gait changes and dizziness). Supplements should be used daily or frequently through the week and should be considered apart of the 20% rule with behaviours.
• Medications: Medications in the well person should be used only for short periods with intention. Medications used over prolonged periods of time need to be reviewed and considered what symptom is being managed and what is the underlying problem? Can this be reversed? Medications become apart of the 20% rule when a disease state progresses to the point of irreversibility, scarring within the tissue, organ or system.
  
  

Most importantly is learning to listen to the signals indicated by the body, is it tension or and injury? Is it anxiety or gastritis? Am I overwhelmed or have I neglected my diet? Learning your systems nuances is incredibly important for being able to receive medical advice that is beneficial to you... a clinicians recommendation can only be as good as the history they are able to take from you, the more details the more individualised your healthcare will be.

Conclusion

Wellness is about balance. By applying the Pareto Principle, individuals can identify and focus on interventions that offer the greatest benefits. Combining healthy behaviors, carefully selected supplements, and targeted medications provides a robust foundation for a healthier, more fulfilling life.

References

• Briggs, J. P. (2020). "Patient-centeredness and the Pareto principle: Getting at the matter of what matters to our patients." Nephrol Dial Transplant, 35(1647-1648).
• Therapeutic Goods Administration (TGA). (2023). Applying the Advertising Code rules: General requirements. Available at: TGA website ​​.