{"id":5813,"date":"2019-10-18T09:30:01","date_gmt":"2019-10-18T14:30:01","guid":{"rendered":"https:\/\/www.premisehealth.com\/?p=5813"},"modified":"2022-05-24T13:55:40","modified_gmt":"2022-05-24T18:55:40","slug":"what-is-lifestyle-medicine","status":"publish","type":"post","link":"https:\/\/www.premisehealth.com\/resources\/blog\/what-is-lifestyle-medicine\/","title":{"rendered":"What is Lifestyle Medicine?"},"content":{"rendered":"\n

Lifestyle medicine is an approach to healthcare that promotes the use of health behavior change as the primary way to prevent, treat and reverse many chronic medical conditions, as well as some autoimmune diseases.<\/p>\n\n\n\n

Lifestyle medicine<\/a> is often broken down into seven pillars of a healthy lifestyle: nutrition, movement, emotional wellbeing\/stress, sleep, substance free, hydration and getting outdoors. Read on to see how lifestyle medicine can help you live healthier and feel better!<\/p>\n\n\n\n

Nutrition<\/strong><\/h2>\n\n\n\n
\"Nutrition<\/figure><\/div>\n\n\n\n

More than two-thirds of adults<\/a> are either overweight or obese, and less than one-third of the population consumes adequate servings of fruits and vegetables. The nutrition pillar of lifestyle medicine emphasizes the need and value of improving eating habits<\/a> by adding more whole foods <\/strong>including vegetables, fruits, beans, and whole grains into daily meals. Eating out less than twice a week and swapping a soda for water can help you to minimize processed foods and added sugar<\/strong>. You can also improve your nutrition by eating slowly, staying hydrated, and eating a balanced breakfast every morning. Proper nutrition can reduce health complications such as high cholesterol, high blood pressure, or obesity.<\/p>\n\n\n\n

Nutrition tip!<\/strong> To easily implement lifestyle medicine\u2019s nutrition guidelines, check out Dr. Greger\u2019s Daily Dozen here<\/a>. He recommends a specific number of servings for ten different food groups, beverages, and exercise<\/p>\n\n\n\n

Movement<\/strong><\/h2>\n\n\n\n
\"Movement<\/figure><\/div>\n\n\n\n

Movement is an important piece of lifestyle medicine. This pillar focuses on the importance of getting and staying active by sitting less and moving more<\/strong>. There are many advantages of physical activity, such as controlling weight, strengthening your bones and muscles, and improving your mental health. Regular exercise<\/strong> can also reduce the risk of cardiovascular disease and type 2 diabetes. At least 150 minutes of moderate exercise per week for adults, in addition to two or more sessions of muscle-strengthening exercises per week, is recommended. <\/p>\n\n\n\n

Movement tip!<\/strong> If you have a hard time incorporating movement into your day, test the 20:8:2 rule – for every 20 minutes you spend sitting, you should spend eight minutes standing and two minutes moving around. Simply put, take a break from sitting every 30 minutes<\/strong>! Other simple movement ideas include taking the stairs, using an active work station, or walking outside during breaks. <\/p>\n\n\n\n

Low intensity exercise includes activities such as gardening, hiking, or fishing. If you want to kick it up a notch, try out some high-intensity options like group exercise classes, strength training, or recreational sports leagues.<\/p>\n\n\n\n

Emotional Wellbeing\/Stress<\/strong><\/h2>\n\n\n\n
\"Emotional<\/figure><\/div>\n\n\n\n

Stress affects everyone in different ways, and lifestyle medicine works to teach people how to focus on positivity, happiness, and meaningful relationships<\/strong>. When we\u2019re stressed, the body has two different responses: sympathetic, typically fight or flight, or parasympathetic, typically rest and recovery. During sympathetic stress, your heart rate and anxiety increase; during parasympathetic, your heart rate decreases, and your body focuses on energy storage. <\/p>\n\n\n\n

Stress is more common than you think, with 70 percent of primary care visits being related to stress and lifestyle choices<\/strong>. When not managed, stress can lead to depression, anxiety, and even chronic disease.<\/p>\n\n\n\n

Stress tip!<\/strong> Practicing positive psychology can help alleviate stress. Try keeping a gratitude list, expressing your appreciation for those around you, and focusing on what went well during your day. Self-talk also plays a part, so make an effort to stop negative thoughts and reframe them in a positive light.<\/p>\n\n\n\n

Sleep<\/strong><\/h2>\n\n\n\n
\"Sleep<\/figure><\/div>\n\n\n\n

The sleep pillar emphasizes the importance of getting 7-8 hours of restful sleep every day<\/strong>. There are many factors that can affect the quality of sleep, like stress, environmental changes, medications, or even alcohol and food. If you\u2019re struggling to get a good night\u2019s sleep, keep a diary of your sleep habits for ten days and discuss them with your healthcare provider. Keep track of when you go to bed, wake up, get out of bed, take naps, exercise, and drink alcohol or caffeine. By sharing this information with your healthcare provider, you can work together to find the right solution.<\/p>\n\n\n\n

Sleep tip!<\/strong> To help you get the recommended amount of sleep each day, consider these tips:<\/p>\n\n\n\n