In light of Lifestyle Medicine Week (May 18 – 24), we’re highlighting the vital pillars that form lifestyle medicine, a medical specialisation focusing on therapeutic lifestyle interventions as the primary modality to treat and prevent chronic conditions.

Just as all aspects of life are interwoven, so are the pillars of lifestyle medicine. One pillar cannot optimally exist without the positive effect of another; just as we need deep, restful sleep that will nourish our nervous systems, to allow us to make better-informed decisions about what we consume. Or just as proper physical activity that is right for us, will in turn affect our ability to handle stress.

1. Whole Food, Plant-Based Nutrition

Scientific evidence supports the use of whole, plant-based food as a foundation for one’s diet in preventing and treating chronic conditions and, in some cases, reversing chronic illness. This looks like a diet rich in:

  • Fibre
  • Antioxidants
  • Nutrient density
  • Variety
  • Minimal processing

Shopping at your local farmers markets on the weekend (if you can) is one of the best ways to buy more nutrient-dense, seasonal food with minimal to no intervention. Not to mention, you’re supporting your stallholders and, in turn, your community, in a significantly more direct way.

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2. Physical Activity

More now than ever, physical activity is necessary in a society prevalent in sedentary behaviour. Exercise should always be tailored to one’s level of fitness and state of health.

It is recommended for the average adult to undertake at least 150-300 minutes of moderate-intensity, or 75 minutes of vigorous-intensity activity per week, along with two or more days of strength training.

This may sound overwhelming because in our productivity-filled, contemporary lives, it is. But if we can schedule some time to analyse our lives and daily schedules, some of this exercise may already have the capacity to exist within our busy routines, such as:

  • Cleaning or maintenance tasks (vacuuming, mopping, mowing the lawn, washing)
  • Brisk walking or cycling, e.g., on our way to work or a class

When we can factor in short, achievable portions of exercise that add little to no extra time and get us to where we are already going, physical activity is more achievable than we realise. Turning a mindful eye toward these actions and making them more intentional with proper posture and movement can be a great way to start building up our exercise levels, and in turn, our heart health, mental wellness, and immunity.

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3. Stress Management

As many of us are aware, there are both good stresses and bad stresses. Ultimately, how we react to stress determines how it impacts our health. Stress management is unique to the individual, and recognising when you’re unable to handle your stress and in need of seeking professional help, whether through a lifestyle practitioner or therapy, is the first step. In the meantime, some of the following activities can be helpful:

  • Movement-based modalities to relax (yoga, meditation, exercise, dance, music)
  • Connecting with others or finding your community
  • Allowing yourself to experience fun and laughter through a creative hobby or activity that doesn’t necessarily have an ‘end goal’
  • Gratitude journaling or daily reflection
  • Connecting to the spiritual aspect of yourself if you feel called to
  • Avoiding caffeine and alcohol
  • Breathing practices that may move or transmute the physical sensations of stress
  • Massage or other therapies that may produce relaxation and rest for the nervous system

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4. Avoidance of Risky Substances

If you acknowledge that you might have a problematic or addictive relationship with substances like alcohol, smoking, or other substances, that’s the first step, and patience with yourself is key. For some, depending on the severity, effective treatment can look like counselling, medication, or joining a support group. Getting to the root of your relationship with substance abuse can be fundamentally helpful on your healing path, and relapses are a normal part of the process.

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5. Sleep Health

What happens during our sleep? If we retire and wake at appropriate times and the process of sleep is carried out in the right pattern, our system optimally performs its daily ‘clear out’ to prepare us for the next day. This even includes the fluid present in the brain and spinal cord (cerebrospinal fluid), which goes through a ‘washing’ process to help the brain flush out accumulated metabolic waste. Going against our body’s natural detoxing processes largely impacts our overall health.

Sleep disruptors can include:

  • Excess food and drink too close to bedtime
  • Lack of sunlight exposure during the day
  • Blue light from phones, laptops, and TV
  • Caffeine and alcohol
  • Stress, anxiety, and worry
  • Sensitivity to noise and light
  • Temperature (being too hot or cold)
  • Medications or medical conditions
  • Others in your environment (e.g., bed partner or pets)

Tips that may help:

  • Make sleep and wake times regular
  • Use the bed for sleeping only
  • Increase exposure to daily sunlight
  • Move every hour of the day
  • Eliminate caffeine in the evening and limit overall caffeine intake
  • Avoid alcohol within 3 hours of bedtime
  • Avoid high-sodium foods and snacking close to bedtime
  • Work towards 150 minutes of moderate intensity per week
  • Stay hydrated throughout the day

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5. Social Connection

Most of us have heard that humans are inherently social creatures; our brains are wired to connect—the structures in the brain known as the ‘social brain network’ govern our interactions with others. Over time, scientists have found that social bonds aid our survival by increasing our longevity and happiness. This is because blood pressure and heart rate have been shown to improve through even brief positive social interactions.

For some of us, this looks like volunteering, for others, it’s regular catch-ups with a close group of friends, or immersing yourself within a community in which you feel a sense of belonging.