Lifestyle Medicine: What it is, Where to Focus and How to get started
Lifestyle medicine has emerged as a beacon of hope for people who are seeking a holistic, lifestyle-based approach to health and well-being, chronic disease prevention and management. As midlifers, the focus on preventing and managing chronic diseases becomes paramount, making lifestyle medicine a pivotal compass for our journey.
According to the American College of Lifestyle Medicine, lifestyle medicine involves the use of evidence-based therapeutic lifestyle approaches as a primary modality to prevent, treat lifestyle-related chronic disease such as heart disease, diabetes, cancer, stroke, brain health and more. It is a scientific approach that advocates for sustainable and positive changes in various aspects of our lifestyle.
Understanding Lifestyle Medicine: A Practical Overview
At its core, lifestyle medicine recognizes that how we live can have a significant impact on our health. Lifestyle medicine aims to harness the power of our lifestyle to prevent and manage chronic disease, through the adoption of coachable lifestyle habits.
The Six Domains of Lifestyle Medicine: Where to Focus
- Feet:
The “Feet” domain of lifestyle medicine focuses on physical activity and intentional movement. As midlifers, regular movement becomes crucial for promoting heart health, maintaining healthy blood sugars, cholesterol levels, blood pressure, weight, and overall well-being.
Move your body with purpose! Aim for at least 150 minutes of moderate-intensity movement per week, such as brisk walking, cycling, swimming, dancing, or hiking, with two days dedicated to strength-based activities. Choose activities you enjoy.
- Fork:
The “Fork” domain emphasizes the significance of nutrition. Transition to a plant-forward dietary pattern, focusing on whole foods that are high in nutritional value, fiber, antioxidants, and micronutrients. Gradually incorporate fruits, vegetables, and whole grains into your meals while reducing processed foods, sugars, and excessive saturated fats.
Nourish with intent! As Michael Pollan said “Eat real food, not too much, mostly plants.”
A whole food, plant-based diet is one that is:
- High in nutritional value
- Low in empty calories
- High in fiber
- High in antioxidants
- High in micronutrients (flavonoids, vitamins)
- Low calorie density
- Low in saturated fats (animal products)
A one-day sample of a plant-forward dietary pattern:
Breakfast:
- Start your day off with a bowl of warm oatmeal, topped with chopped apple, cinnamon and pecans.
- Or this barley breakfast bowl.
- Both breakfasts are rich in whole grain.
Lunch:
- Add in a bowl of Creamy Butternut Squash Soup
- Or this Veggie-based Tagine
- Both lunches boost your intake of veggies and plant-based proteins.
Dinner:
Add in planned snacks as needed.
Many of us have had diet culture co-opt our relationship between diet (what we eat) and our bodies, such that we think about diet and nutrition as a vehicle for manipulating our body weight. As a dietitian, I use diet and nutrition for elevation, not manipulation. How can we support the body you have *right now* for your best life?
- Fingers:
The “Fingers” domain addresses substances such as smoking, excessive alcohol consumption and other harmful substances. Quitting smoking and moderating alcohol intake are pivotal for reducing the risk of various health concerns, including heart disease and certain cancers.
Get help with harmful habits. I have written about how to manage your alcohol intake in social settings. Seeking support from friends, family, or professional services can significantly help in decreasing alcohol intake and in stopping smoking and other drugs use.
- Sleep:
Adequate sleep is fundamental for physical and mental well-being. The “Sleep” domain emphasizes the importance of quantity and quality of sleep for your age and stage of life.
Prioritize rest! I have shared 13 tips on how to get more sleep and catch your midlife zzzzz’s. Tips for better sleep include maintaining a (mostly) consistent sleep schedule that includes a similar sleep and wake time, creating a relaxing bedtime routine (bedtime routines aren’t just for kids!), and ensuring a comfortable sleep environment.
- Stress:
Chronic stress can take a toll on both our mental and physical health. The “Stress” domain encourages stress-reducing practices such as mindfulness, meditation, and deep breathing exercises.
Cultivate resilience! Developing skills around stress resilience and finding healthful coping mechanisms are crucial for managing stress in our daily lives.
What is mindfulness, why you want to learn this skill and how to get started.
- Love:
The “Love” domain recognizes the significance of social connections and relationships. Cultivating positive relationships and fostering a sense of belonging can contribute to emotional well-being.
Nurture connections! We humans are social beings and we need the companionship and touch of other human beings. Spending quality time with loved ones, engaging in hobbies, and participating in community activities are all valuable for this domain.
While I have outlined the 6 domains of lifestyle medicine separately, they are inter-related and often “bleed” into each other. For example, sleep can have a significant impact on what and how much you eat. Incorporating more physical activity in our lives can help us sleep better. Stress can trigger food cravings as can loneliness. Substance use can impact our nutrition habits.
Why Lifestyle Medicine Matters: a Midlife Perspective
- Prevention of Chronic Diseases: Lifestyle medicine plays a crucial role in preventing and managing chronic diseases that become more prevalent in midlife, such as heart disease, diabetes, and cancer. By addressing the root causes through lifestyle modifications, individuals can significantly reduce their risk.
- Holistic Approach: Unlike conventional medicine, lifestyle medicine considers the interconnectedness of various aspects of life. This comprehensive perspective enables midlifers to make sustainable changes that positively impact overall well-being.
- Empowerment: Lifestyle medicine empowers midlifers to take control of their health. By learning and implementing positive habits, individuals can actively contribute to their long-term vitality and happiness.
It would be privileged of me to write about empowerment without also acknowledging the aspects of our health that impact our health status, but over which we have no or little control, called social determinants of health. Social determinants of health impact each domain of lifestyle medicine. My intention is to help people learn about behavioural determinants of positive health outcomes so that people can explore options and maximize their agency in each of these lifestyle medicine domains if they so choose. Our health is impacted, in part, by behavioural determinants. However, our health is also impacted by the less controllable social determinants of health.
Final thoughts about lifestyle medicine
Lifestyle medicine is not a trend, but a transformative approach to health that recognizes the profound impact of our habits and lifestyle. By embracing the six domains of lifestyle medicine and working at incorporating positive habits into our lives, midlifers can pave the way for a healthier tomorrow.
Reflection questions and Resources for Midlife Wellness:
- Reasons for health improvement: What are your reasons for wanting to improve your health in midlife?
- Impact of lifestyle – in what way is your current lifestyle leading to a longer, healthier life? In what way is it leading to a shorter, less healthy life?
- Action steps – what is one step you could take today that would move you in the direction of a healthier lifestyle?
For practical insights and further exploration, the American College of Lifestyle Medicine provides a comprehensive guide to the six pillars of lifestyle medicine here.
References:
American College of Lifestyle Medicine https://lifestylemedicine.org
Brennan et al. Introducing lifestyle medicine into family medicine: theory and applications. The International Journal of Psychiatry in Medicine. Nov, 2023. Available from: https://journals.sagepub.com/doi/abs/10.1177/00912174231215917
Kelly et al. Foundations of Lifestyle Medicine: Board Review Manual, 3rd Ed. American College of Lifestyle Medicine. © 2021.
Rippe et al. Lifestyle Medicine: the Health Promoting Power of Daily Habits and Practices. American Journal of Lifestyle Medicine. 2018; volume 12(6). Available from: https://journals.sagepub.com/doi/abs/10.1177/1559827618785554
Welcome to the Energize Nutrition blog, where we share evidence-based nutrition content, designed to empower people’s midlife. Take a look around to find information on feeling your best.
If you need more individualized support, reach out to set up a free discovery call with Kristyn Hall.
Battling chronic hunger, poor energy, or inflammation? Discover what this powerful ingredient is and why it might be the solution!
