All About Lifestyle Medicine

I've Never Heard of Lifestyle Medicine; what's it all about? 

Hey there! It's great to see you taking an interest in your health. If you've never heard of Lifestyle Medicine, don't worry—you're not alone. Many people are still unfamiliar with this empowering approach to health care. Lifestyle Medicine is all about putting you in the driver's seat of your health, using simple, actionable steps to prevent, manage, and even reverse chronic diseases. So, let's explore what Lifestyle Medicine is all about in an easy-to-understand and actionable way.

What is Lifestyle Medicine? 

Lifestyle Medicine is a branch of medicine that emphasises using lifestyle changes to prevent, manage, and even reverse chronic diseases. Where traditional medicine often relies heavily on medications and surgeries, Lifestyle Medicine aims to treat the root causes of disease by promoting healthy behaviours. Think of it as using food, exercise, sleep, and stress management as powerful tools to heal your body and boost your well-being.

Why Should You Care About Lifestyle Medicine? 

As chronic diseases continue to surge, it's crucial to understand the role of Lifestyle Medicine. Shockingly, these diseases, including heart disease, diabetes, and certain cancers, account for over 70% of deaths worldwide annually, affecting around 41 million people. By embracing simple lifestyle changes, you can significantly reduce your risk of these conditions and enhance your overall quality of life. These changes can lead to increased energy, happiness, and a sense of control over your health.

'The Pillars' 

Let's break down the main components of Lifestyle Medicine:

Nutrition: 

Food really can be medicine. A fantastic study published in 2023 showed that a 40-year-old man who previously ate an unhealthy diet could increase his life expectancy by a staggering 10.8 years by adopting a healthy eating pattern, including more whole grains, nuts and fruit and less sugary drinks and processed meat. Lifestyle Medicine focuses on natural, whole foods, which your grandmother would easily recognise. We emphasise adopting a healthier eating pattern with a spotlight on fruits, vegetables, whole grains and legumes and not on strict calorie counting or highly restrictive dieting. A helpful way of looking at nutrition is working out where you lie on the following diagram and adopting small changes that steer you toward the ideal eating pattern over time.

Dietary intake info

Movement:

Moving your body regularly is crucial. Want to avoid type 2 diabetes and reduce your risk of 13 different types of cancer? Get moving. Want to improve your libido and reduce your risk of anxiety and depression? It's time to get active. Aim for at least 150 minutes of moderate-intensity activity each week, plus two strength-building sessions. Whether dancing, swimming, or walking briskly, find an activity you enjoy. If this seems daunting, start with shorter sessions and work up to the ideal.

Sleep: 

Good sleep is essential for good health. Aim for 7-9 hours of quality sleep each night. This can help you feel refreshed and reduce your risk of chronic diseases, including Alzheimer's' disease.

Stress Management:

Busyness and stress are badges of honour in our society. Far from making us modern martyrs, chronic stress harms our health. Meditation, deep breathing, and yoga can help you manage stress effectively.

Social Connections: 

Incredibly, having poor social connections has the same effect on reducing lifespan as smoking 15 cigarettes a day! Building strong relationships can boost your mental and emotional well-being and reduce your risk of chronic disease. Social connections include family, friends, community, workmates, acquaintances and pets.

Avoiding Risky Substances: 

Limiting or avoiding tobacco, excessive alcohol, and excessive screen time can protect your health.

Real-Life Benefits

Are you curious about the real-life benefits of Lifestyle Medicine? Many studies have shown its significant impact on health improvement. For instance, people with type 2 diabetes have witnessed their blood sugar levels normalising. Those with heart disease have managed to reverse plaque build-up in their arteries. Others have successfully achieved weight loss and maintained it. The key is to be consistent and make changes that are sustainable in the long run. Remember, every positive change you make moves you towards a healthier, happier you.

Getting Started with Lifestyle Medicine 

Ready to try Lifestyle Medicine? Here are some simple, straightforward steps to get started. By breaking it down into manageable actions, we're making it easy for you to incorporate these changes into your daily life.

Eat More Plants: 

Incorporate more fruits and vegetables into your meals. To start, include 1 cup of vegetables in every meal. Work up to fill half your plate with them at every meal.

Move More: 

Find ways to be active throughout the day. A great way to start moving is by taking a 10-minute walk after dinner. This helps to lower blood sugar and promote digestion. Gradually increase this to a 10-minute walk after breakfast, lunch and dinner or just one 30-minute walk daily. Do this 5 days a week, and you've reached the ideal! If you need help determining the right exercises, chat with your GP and check out these guidelines.

Prioritise Sleep:

Create a bedtime routine that helps you wind down. Avoid screens two hours before bed, and keep your bedroom cool and dark. Also, remember that half the caffeine will still be in your system six hours after a lovely cup of coffee, so limit coffee to the morning only.

Manage Stress: 

Practice mindfulness or meditation for a few minutes each day. Free apps like ‘Smiling Mind’ and ‘Insight Timer’ are great tools. Aim for 5 minutes a day initially, then work towards 10-20 minutes daily. Find a hobby that relaxes you, whether gardening, reading, or painting.

Connect with Others: 

Any positive or neutral social interaction benefits health. Studies have shown that a quick chat with a stranger increases our positive feelings of well-being. Prioritise spending quality time with friends and family or joining a club to meet new people.

The Future of Healthcare 

Lifestyle Medicine is a transformative approach to health and wellness. By prioritising prevention and holistic care, it is central to the battle against chronic diseases. Imagine a world where preventable conditions are significantly reduced and more people lead vibrant, healthy lives. This is the promise of Lifestyle Medicine, and it's a future we can all strive for.