According to ELMO, we should focus on eight pillars of Lifestyle Changes to achieve health improvements and promote vitality and well-being. Let’s explore each of the eight pillars of Lifestyle Medicine and find practical examples for integrating them into daily life.
Table Of Contents
- Nutrition
- Sexual Health & Fertility
- Physical Exercise
- Environmental Factors
- Community
- Addictions
- Sleep Quality Improvement
- Stress Management
- Epilogue
- References
Nutrition
Nutrition forms the foundation of a healthy lifestyle. Focus on consuming nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Incorporate colourful salads, smoothies with leafy greens, and balanced meals to ensure adequate nourishment.[1] Whether you want to lose weight, prevent or manage diabetes 2, or establish better nutritional habits for you and your family, you may seek a professional dietician’s advice and search for evidence-based, nutritious, healthy recipes to achieve your goals. Remember that there is a whole new field of culinary medicine, a part of lifestyle medicine, where you can take courses and learn a new approach to your cooking practices. One of the best courses you could attend is the Yale School of Medicine Coolinary Course, which is addressed to everybody, not only to health professionals.
Sexual Health & Fertility
Prioritise sexual health by practising safe sex, regular screenings for sexually transmitted infections (STIs), and open communication with your partner. If you are dealing with any sexual health issues, do not hesitate to seek a specialized health professional. Remember that being able to talk about your sexual life, needs, or problems with your partner or a professional is the best practice for you to maintain sexual health. For fertility, maintain a healthy weight, limit alcohol intake, quit smoking,[2] and seek medical advice if experiencing fertility challenges. Ensure you follow a balanced, nutritious diet that increases fertility, and always ask for your practitioner’s or pharmacist’s advice for supplement intake.
Physical Exercise
Regular physical activity is vital to maintaining cardiovascular health, weight management, and improving mood. Engage in activities you enjoy, such as brisk walking, swimming, cycling, or yoga, for at least 30 minutes most days of the week. The best way to achieve fitness is to remember the little secrets of the Ikaria, which is one of the 5 Blue Zones islands in Greece[3]. Ikarians do not go to the gym. They have embodied daily exercise in their chores, such as gardening, making sure that they socialize and have a good time at the same time. Furthermore, you would see them dance in every situation, even at funerals, because they think that this is the best way to say goodbye, especially to older people. We will discuss the secrets of longevity in Ikaria in several articles.
Environmental Factors
Promote environmental wellness by reducing pollution exposure, conserving energy, and supporting eco-friendly practices[4][5]. Opt for organic produce, use natural cleaning products, and advocate for policies that protect the environment. You can get informed about environmental health, from the quality of the water you consume, climate change and what you can do about it, to ways to avoid pollution if you work outdoors, from the official site of WHO
Community
Build a strong support network by participating in community activities, volunteering, and fostering meaningful relationships. Join local clubs, attend social gatherings, and engage in group fitness classes to enhance your sense of belonging.[6][7] As mentioned above, learning a certain kind of dance may help you socialize, have fun, and gain vitality. You can always attend dancing lessons in the ballroom or Latin or Argentine tango with your significant other or solely. This is a life-changing healthy habit!
Addictions
Address addictive behaviours by seeking support from healthcare professionals, attending counselling sessions, and joining support groups. Avoid triggers and cultivate healthier habits to overcome addictions. Above all, practising stress-education techniques play a significant role in the process of dealing with addiction, as stress is a common trigger for all kinds of addictive behaviours. [8]Learning stress-reduction techniques such as mindfulness, meditation, deep breathing exercises, or yoga can help manage stress levels and reduce the likelihood of turning to addictive substances or behaviours for relief.[9]
Sleep Quality Improvement
Prioritize sleep hygiene by establishing a consistent sleep schedule, creating a relaxing bedtime routine, and optimizing your sleep environment. [10]Avoid caffeine and electronic devices before bedtime, and aim for 7-9 hours of quality sleep each night. Always keep in mind that the best practice to ruin a good night’s sleep is looking at your social media accounts and keeping your screens open at night. [11]This practice eventually not only leads to chronic fatigue but also reduces your memory and learning ability.
Stress Management
Manage stress through mindfulness practices, deep breathing exercises, and relaxation techniques.[12] Pratice time management, delegate tasks, and seek professional help if feeling overwhelmed. Incorporate hobbies, meditation, and laughter into your daily routine to promote emotional well-being. In Okinawa, one of the 5 Blue Zones, they have practised “forest bathing” (shinrin – yoku) to maintain mental health and reduce stress since ancient times. Nowadays, there is scientific evidence that Forest bathing is beneficial to our health because it lowers cortisol levels in the body.
Epilogue
Incorporating these practical examples into your lifestyle can optimize your health and well-being. Remember, small changes can lead to significant improvements over time. As a pharmacist, I encourage you to prioritize your health and embrace the holistic approach of lifestyle medicine for a vibrant and fulfilling life.
References
[1] R. Johns, “The Importance of a Balanced Diet”.
[2] “6 Ways To Increase Fertility (And Health) In Your 20s”.
[3] K. Walker, “Exploring Ikaria, Greece’s island of immortals”.
[4] “HOW FAR SHOULD HUMANS GO TO PROTECT THE ENVIRONMENT?”.
[5] “What You Can Do About Climate Change — Energy”.
[6] “Connection Between Mental and Physical Health”.
[7] “Promoting mental health”.
[8] “Mind and Body Approaches for Substance Use Disorders”.
[9] A. P. King, “Mindfulness-Based Workplace Interventions for Wellness Promotion”.
[10] S. Colino, “Sleep Hygiene: How Your Habits Affect Your Sleep”.
[11] H. Scott and H. Woods, “Understanding Links Between Social Media Use, Sleep and Mental Health: Recent Progress and Current Challenges”.
[12] “Mind and Body Approaches for Stress”.