Lifestyle medicine principles for a healthier and longer life

Each year, the number of Americans who die from a chronic disease or condition such as diabetes, cancer, obesity and heart disease increases exponentially. As a result, chronic non-communicable diseases are now the leading cause of death in the country.

To help combat this alarming trend, many primary care doctors are incorporating lifestyle medicine into their practices as a way to improve their patients’ health and wellness. 

What is lifestyle medicine? 

Lifestyle medicine focuses on educating and motivating patients to improve the quality of their lives by changing personal habits and behaviors in the following areas:

• Nutrition.
• Exercise.
• Stress.
• Substance abuse.
• Sleep.
• Relationships.

Research has shown that when people commit to lifestyle changes in these areas, they can prevent, treat and even reverse many chronic conditions.

"Lifestyle medicine can significantly improve the health and well-being of people everywhere through these six tenets,” said Dr. Ankush Bansal, a HealthTap doctor who specializes in internal and lifestyle medicine. “It is estimated that 78% of all hospitalizations are caused by chronic, non-communicable, lifestyle-mediated disease. 

“For almost all chronic illnesses, the guidelines list lifestyle change as the first recommendation, and this is where primary care can make a significant, lasting, and meaningful impact on patients, communities, and societies.”

Nutrition: Food is medicine

According to the World Health Organization, 80% of heart disease, stroke and type 2 diabetes and 40% of cancer could be prevented, primarily with improvements to diet and lifestyle. Studies by The Journal for the American Medical Association and others have determined that diets high in sugar, processed foods (bacon, sausage, hot dogs, lunch meat) and sodium are the most problematic. This doesn’t mean strict adherence to a vegan or even a vegetarian diet, but it does mean making healthier choices when it comes to food. 

So, which foods are the best to combat chronic disease? The growing body of evidence confirms the benefits of a whole-foods, plant-based diet, which includes whole grains, fruit, vegetables, nuts, seeds, beans and lentils. While it may sound similar to a vegetarian or vegan diet, a whole-foods, plant-based diet is more flexible and can include small amounts of poultry, seafood and dairy. 

Here are some simple ways to get started: 

• Replace one processed or meat item each week with a vegetarian option.
• Choose foods rich in fiber & nutrients.
• Eliminate processed foods entirely.
• Try different plant-based milks over dairy.
• Divide your plate  ½ fruit & veggies, ¼ whole grains, ¼ protein.
• Avoid low-carb diets.

Both in-person and online doctors can help you determine the best approach to making dietary and lifestyle changes. 

Exercise 

Combined with nutrition, regular physical activity helps improve overall health, fitness, and quality of life. It can lower weight, increase oxygen circulation, improve glucose control, promote healthy joints and more. When done consistently, exercise helps reduce the risk of chronic conditions like type 2 diabetes, heart disease, many types of cancer, depression, anxiety and dementia. 

To get the best results, The Center for Disease Control recommends adults complete at least 150 minutes of moderate activity a week as well as two days of strength training. It’s also important to incorporate stretching and to include rest days. Moderate activity differs for everyone, but it could include walking, dancing, biking, gardening or even yard work. 

Before starting a new activity or exercise regimen, make sure to consult with an in-person or online doctor.

Stress 

Everyone experiences stress. While it can be inconvenient and even annoying, it can also be bad for your health — impacting nearly every single system in the body. If not managed, stress can lead to depression, anxiety, obesity, high blood pressure and more. Older adults are especially susceptible. Learning how to recognize negative stress responses and identifying coping mechanisms and reduction techniques will lead to improved well-being and less chance of developing a chronic disease. 

Thinking positively is one example of a stress reduction technique. Here are some things to try:

• Give someone a hug.
• Write a thank you note.
• Talk to yourself with a kinder voice.
• Watch a sunset.
• Call an old friend.
• Dance to your favorite song.
• Take a few deep breaths.

If you’re concerned about stress impacting your health, an in-person or online doctor can help.

Substance abuse

While it may seem obvious, it’s important to acknowledge the harm that is caused by opioids, alcohol, tobacco, vaping, and other inhaled, injected, and ingested non-food substances. 

Not only can they lead to addiction, but also to a slew of other serious chronic health conditions. 

• Smoking causes cancer, heart disease, stroke, lung diseases, diabetes, and chronic obstructive pulmonary disease (COPD), which includes emphysema and chronic bronchitis.
• Excessive alcohol use can lead to high blood pressure, heart disease, stroke, liver disease, digestive problems, cancer and more maladies.
• Drug use can lead to cardiovascular disease, stroke, cancer, HIV/AIDS, hepatitis B and C, lung disease, and mental health disorders.

Positive behaviors that improve health include quitting tobacco, drugs and other harmful substances and limiting alcohol intake. If you are struggling with substance abuse, it’s important to talk with an in-person or online doctor.

Sleep

Lack of, or poor-quality sleep can lead to a strained immune system and is linked to a number of chronic diseases and conditions, including type 2 diabetes, cardiovascular disease, obesity and depression. As more and more studies reveal the importance getting a good night’s sleep has on your health, here are some tips to help you improve your nighttime routine:

• Don’t head to bed when you’re not tired.
• Create a daily wind-down routine.
• Block out noise and light.
• Make your bed a sleep and intimacy zone.
• Don’t take your phone or other devices to bed.

There are even things you can do during the day that will help prepare your body for sleep at night.

• Stick to a sleep schedule.
• Write down your worries.
• Create a healthy sleep environment.
• Avoid stimulants & limit alcohol.
• Exercise & get outside.

Relationships

Social connectedness is essential to emotional well-being. Spending quality time with others is just as important as getting good sleep, nutrition and exercise. In fact, some studies suggest that loneliness can be as harmful to your health as typical risk factors such as smoking and drinking. 

Healthy relationships — whether at home, work or in the community — can reduce stress, lower blood pressure, strengthen your immune system and improve your mood.

A healthy lifestyle

Advancements in healthcare have come a long way, but the best medicine is prevention via a healthy lifestyle. 

The good news is that the changes in behaviors and habits don’t have to be life-altering. They can be made at your pace and with the help of a doctor. 

Talk with a HealthTap doctor about how lifestyle changes can help you prevent or manage chronic disease.