The new year is more than just a calendar change; it’s an invitation to prioritize some of the important things in your life, like your health. As we age, our bodies start to face challenges — from rising risks of chronic conditions such as diabetes and arthritis, to the mental health issues such as depression and anxiety that can come with the effort to maintain work-life balance. Lifestyle medicine offers a road map to navigate these changes, using daily habits as powerful medicine to prevent and treat health issues.
“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: nutrition, physical activity, restorative sleep, stress management, social connection, and avoiding risky substances, and we can work with our patients on ways they can positively incorporate these health initiatives into their lives.”
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 10 adults will have two or more chronic diseases. This leads to higher rates of health care spending and a higher 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.
“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, fiber-rich vegetables and fruits, whole grains, legumes, nuts, and seeds, while avoiding ultra-processed foods.”
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 to 300 minutes of moderate-intensity aerobic physical activity (a brisk walk, vacuuming, or mowing the lawn) or 75 to150 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 of 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, lifestyle medicine recommends 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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To schedule an appointment with a provider at our McLaren Greater Lansing Family Medicine Clinic, call (517) 975-3750.
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