Living Your Best Life: The Six Pillars of Lifestyle Medicine

Living Your Best Life: The Six Pillars of Lifestyle Medicine

Dec 16, 2024


Ever wonder what the secret to a long and healthy life is? Grab your favourite (herbal) cup of tea, get cozy, and dive into the six pillars of lifestyle medicine. Think of these pillars as the foundation stones for building the life you’ve always dreamed of—full of energy, vitality, and balance.


1. Nourish Your Body: The Power of Nutrition

The old adage of “You are what you eat” is very true! Imagine your body as a high-performance car. You wouldn't fill it with low-grade fuel, would you? Similarly, the food you consume is the fuel for your body. Nutrition is the cornerstone of health, impacting everything from your energy levels to your mood.
Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can do wonders. Not only does it support physical health, but it also sharpens your mind. In the UK, the NHS reports that eating five portions of fruit and vegetables daily can lower the risk of serious health problems, including heart disease, diabetes, stroke, and some cancers - the American Heart Association, in fact, estimates that a diet high in these foods can reduce the risk of heart disease by up to 31%.


2. Keep Moving: The Magic of Regular Exercise

Exercise isn't just about hitting the gym, in fact for me personally, there aren’t too many things I would rather do less. However, I do enjoy walking and It's about moving your body in ways that you enjoy. Think of it as the ultimate mood booster and stress reliever rolled into one.
Physical activity can reduce the risk of chronic diseases, improve mental health, and increase lifespan. Current recommendations are for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week to stay healthy and reduce the risk of several health conditions.


3. Sleep Well: The Unsung Hero of Health

Ever feel like you're running on empty? Quality sleep is often overlooked but is essential for optimal health. Sleep is when your body repairs itself and consolidates memories, making it crucial for both physical and mental well-being.

Adults need 7-9 hours of sleep per night. Poor sleep has been linked to a higher risk of conditions like obesity, heart disease, metabolic syndrome and depression. According to Public Health England, poor sleep can increase the risk of obesity by 50% and cardiovascular disease by 33%.

4. Manage Stress: Finding Your Calm in the Chaos

Life can be a rollercoaster, and stress is inevitable. However, chronic stress can wreak havoc on your health. Learning to manage stress is crucial for maintaining a balanced life. This can be a challenge when we are “time poor” but making even 10 minutes each day to engage in activities that can help reduce stress will make a significant difference.
Techniques like mindfulness, meditation, and yoga can significantly reduce stress levels. In the UK, the Mental Health Foundation emphasizes that regular meditation can improve overall mental well-being. A study published in the Journal of the American Medical Association found that mindfulness meditation can reduce symptoms of anxiety and depression.


5. Form Healthy Relationships: The Heart of Well-Being

Humans are social creatures. We underestimate the importance of those around us and the relationships we develop and nurture. Strong, supportive relationships can improve your mental and physical health. They provide a sense of belonging and can help you navigate life's challenges.
Research by the Office for National Statistics in the UK reveals that people with strong social networks are happier and healthier. Similarly, research has shown that people with strong social ties have a 50% higher likelihood of survival compared to those with weaker connections.


6. Avoid Harmful Substances: The Path to Clean Living

Avoiding harmful substances like tobacco, excessive alcohol, and drugs is vital for a healthy lifestyle. These substances can lead to a multitude of health problems, including cancer, liver disease, and addiction.
In the UK, smoking accounts for nearly 80,000 deaths each year, as reported by the NHS.


According to the CDC, smoking is the leading cause of preventable death, responsible for more than 480,000 deaths annually in the United States alone.
But it's not just about tobacco and alcohol. Many household cleaning products and skincare items contain harmful chemicals that can impact your health. For example, common household cleaners can contain volatile organic compounds (VOCs), which have been linked to respiratory issues and other health problems. The British Lung Foundation warns that VOCs can exacerbate asthma and other lung conditions.


Practical Tip:

Conclusion

Incorporating these six pillars of lifestyle medicine into your daily routine might seem daunting at first, but remember, small changes can lead to big results. Start with one pillar, master it, and then move on to the next.
By nourishing your body, staying active, prioritizing sleep, managing stress, nurturing relationships, and avoiding harmful substances, you’re setting yourself up for a life full of health and happiness. So, take the first step today—your best life is waiting!

“The journey of a thousand miles begins with one step.”

– Lao Tzu.
Start small, stay consistent, and watch as your life transforms for the better.


Practical Tips:

  • Start small by incorporating an extra serving of vegetables into your meals each day. Your body will thank you!
  • Find an activity you love, whether it’s dancing, hiking, walking or swimming, and make it a regular part of your routine.
  • Create a bedtime routine that signals to your body it's time to wind down, such as reading a book or taking a warm bath.
  • Dedicate just 10 minutes a day to a mindfulness practice. Apps like Headspace, The Tapping Solution or Calm can guide you through the process.
  • Make time for your loved ones. A simple phone call or a coffee date can strengthen your bonds and boost your mood.
  • Opt for natural cleaning products and skincare items. Look for labels that list all ingredients and choose products with fewer synthetic chemicals. Brands like Ecover and Method offer eco-friendly cleaning solutions and skincare lines like TROPIC Skincare focus on natural ingredients.


References:

  1. NHS: Benefits of Fruit and Vegetables - https://www.nhs.uk/live-well/eat-well/why-5-a-day/
  2. American Heart Association: Healthy Eating & Nutrition - https://www.heart.org/en/healthy-living/healthy-eating
  3. NHS: Exercise Guidelines - https://www.nhs.uk/live-well/exercise/exercise-guidelines/
  4. CDC: Physical Activity Guidelines - https://www.cdc.gov/physicalactivity/basics/adults/index.htm
  5. Public Health England: Sleep and Health - https://publichealthmatters.blog.gov.uk/2018/03/20/health-matters-getting-every-adult-active-every-day/
  6. Mental Health Foundation: Mindfulness - https://www.mentalhealth.org.uk/a-to-z/m/mindfulness
  7. JAMA: Mindfulness Meditation - https://jamanetwork.com/journals/jama/fullarticle/1901116
  8. Office for National Statistics: Social Networks and Health - https://www.ons.gov.uk/
  9. PLoS Medicine: Social Relationships and Mortality -https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000316
  10. NHS: Smoking Statistics - https://www.nhs.uk/live-well/quit-smoking/why-quit-smoking/
  11. CDC: Tobacco-Related Mortality - https://www.cdc.gov/tobacco/data_statistics/fact_sheets/health_effects/tobacco_related_mortality/index.htm
  12. British Lung Foundation: Effects of VOCs - https://www.blf.org.uk/