Good health becomes more important over time. As our bodies change while aging, we are faced with more health risks and conditions such as chronic diseases, diabetes, and arthritis, as well as mental health issues including depression and anxiety that may be caused by things like family relations or work-life balance. All of this can negatively impact your quality of life. This is where lifestyle medicine comes into play as a powerful tool to improve your risks and foster a healthier you.
“Lifestyle medicine is a medical specialty that uses therapeutic lifestyle interventions as a primary modality to treat chronic conditions,” said Dr. Lauren Vocke, family physician at the McLaren Greater Lansing Family Medicine Clinic. “We focus on six pillars of lifestyle medicine including nutrition, physical activity, restorative sleep, stress management, social connection, and avoiding risky substances, and we can work with our patients in ways they can positively incorporate these health initiatives into their life.”
In fact, in the United States, chronic disease prevalence is at an all-time high. Six in ten adults have a chronic disease, while four in ten adults will have two or more chronic diseases. This leads to higher rates of health care spending and a percentage of deaths due to chronic illness. Taking action through lifestyle medicine techniques can help mitigate one’s condition and sometimes even reverse such conditions.
“Starting out with the first pillar of lifestyle medicine, nutrition, extensive scientific evidence supports that a whole food, predominantly plant-based diet is an important strategy in preventing and treating chronic diseases,” said Dr. Vocke. “So, we like to promote nutrient-dense, rich in fiber vegetables and fruits, whole grains, legumes, nuts and seeds, while avoiding foods that are ultra-processed.”
Regular and consistent physical activity can combat the negative effects of sedentary behavior and can boost your mental and overall health. It is recommended that adults perform 150-300 minutes of moderate-intensity aerobic physical activity (a brisk walk, vacuuming, or mowing the lawn) or 75-150 minutes of rigorous-intensity physical activity (running, basketball, or tennis) weekly. Flexibility and balance activities are also encouraged to prevent injuries and fall incidents.
The other three pillars – restorative sleep, stress management, and social connections – all connect to your overall well-being. For instance, inadequate sleep causes low attention span, decreased sociability, depression, and decreased daytime caloric burn. It is also linked to increased risk in cardiovascular disease, obesity, and diabetes.
“Stress can also be managed through social connections as it allows you to get more involved with different activities and promotes positive effects on your body such as laughing,” said Dr. Vocke.
Lastly, a part of the lifestyle medicine curriculum is reducing your alcohol intake and avoiding risky substances such as tobacco and non-prescription medications as they lead to chronic diseases and death.
Many guidelines state that lifestyle changes are the first recommendation for preventing and treating chronic conditions. Including these lifestyle medicine pillars and creating healthier habits can greatly reduce your risks and help you live a better, healthier life.
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