When patients with chronic health conditions such as heart disease, high blood pressure or type 2 diabetes meet with a lifestyle medicine clinician, they get a different kind of prescription—one for new behaviors and habits.
This growing specialty in healthcare focuses on positive changes in key areas to help individuals with chronic conditions live longer, feel better and reduce their need for medications.
According to the American College of Lifestyle Medicine, these changes can even reverse chronic conditions in some cases.
“When I meet with patients for a lifestyle medicine appointment, I create a lifestyle plan for their specific health needs and help them set goals in six different areas,” says Elizabeth Polk, MD. Dr. Polk is Board-certified in Lifestyle Medicine and teaches the specialty to residents and medical students at Virginia Tech Carilion School of Medicine.
Keep reading to discover the six areas of lifestyle medicine and explore tips on how you can start applying them to your daily life—plus, find out when you should consider seeing a lifestyle medicine clinician.
1: Eating Healthfully
When it comes to food, the focus is on plants! The American College of Lifestyle Medicine recommends basing your meals mainly on plants rather than animal products. And go for foods that are as close to their natural form as possible, like whole grains, beans, fruits and veggies. This type of diet is packed with fiber and antioxidants to help with many health issues.
Make a change: Swap out white bread for whole grains like brown rice and try plant-based proteins like lentils or chickpeas to cut back on meat. Need new menu ideas? Check out this whole-foods-rich recipe for Slow Cooker Sweet Potato Peanut Stew or this recipe for a plant-based “TLT” sandwich.
2: Increasing Physical Activity
Do activities you enjoy to get active! It could be a walk, a bike ride or even a fun dance video in your living room. The American College of Lifestyle Medicine recommends getting at least 150-300 minutes of physical activity each week.
Make a change: Take a 30-minute walk or find a home workout on YouTube. Our Community Health and Outreach team at Morningside Urban Farm offers free yoga and other movement classes!
3: Managing Stress
Stress is no fun, but it's part of life for everyone. When you are faced with too much of it, too often, though, it can negatively affect your health. That’s why it’s essential to learn what causes stress for you and then find healthy ways to manage it.
Make a change: Take a moment to identify your stress triggers and try calming activities like meditating or going for a walk.
Check out this video to a learn a 5-minute breathing exercise that can help when you are feeling overwhelmed!
4: Quitting Tobacco and Avoiding Risky Substances
Smoking, drinking too much, or using drugs can harm your health. If you want to cut back on or quit using a substance, talk to your doctor for support.
Learn about our free program to help you quit smoking.
5: Improving Sleep
Quality sleep is so important for your body and mind to reset and repair. The American College of Lifestyle Medicine recommends 7-9 hours of good sleep each night.
Make a change: Create a relaxing bedtime routine, and go to bed around the same time each night if your work schedule allows.
6: Connecting With Others
We are wired for connection. Evidence shows that our relationships and connections can impact our physical health.
Make a change: Join community groups or volunteer to expand your social circle and enhance your sense of purpose.
Need ideas? Browse our community events calendar for a free class, workshop or community night that matches your interests.
Next Steps
Making changes in these six areas is never a bad idea—but how do you know if you would benefit from seeing a lifestyle medicine clinician?
“If you have two or more chronic conditions, want to reduce your need for medications and most importantly are very motivated to adopt healthier habits, it could be a great choice for you,” says Dr. Polk. “A lifestyle medicine certified clinician will know how to help you set the right goals and keep you accountable by monitoring your progress.”
Talk with your doctor for a referral, and get ready to make changes that will help transform your health and life for the better!
