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Lifestyle medicine is a modern approach to health based on six pillars: a balanced diet, physical activity, quality sleep, stress management, the elimination of harmful substances, and the cultivation of social relationships. By focusing on these areas, we support both the prevention and treatment of lifestyle-related diseases. What can we do to effectively incorporate elements of lifestyle medicine into our daily lives?
A new field of medicine
Lifestyle medicine is not a new concept, although it has been gaining popularity in recent years. It is a field of medicine that uses daily habits to prevent and treat lifestyle-related diseases, such as type 2 diabetes, obesity, and cardiovascular conditions.
The term was first used as the name of a symposium in 1989, and a year later, the first article featuring this term in its title was published. The first textbook on the subject, Lifestyle Medicine by James M. Rippe, was released in 1999. The Polish edition was not published until 2018 (Medycyna stylu życia, edited by Daniel Śliz and Artur Mamcarz). In the following years, numerous scientific societies and academic programs dedicated to lifestyle medicine were established in the USA and European countries.
What is lifestyle medicine?
At the end of the 20th century, American physician and cardiologist James M. Rippe introduced a definition of lifestyle medicine as a combination of broad-based modern medicine with healthy lifestyle practices. According to this definition, a holistic approach to health is an effective way to prevent lifestyle-related diseases in the early stages of their development, and for existing conditions, lifestyle medicine serves as a valuable complement to traditional pharmacological therapy.
In 2007, Garry Egger, Andrew Binns, and Stephan Rossner defined this new field of medicine as the application of environmental, behavioral, medical, and motivational principles to the management of lifestyle-related health problems in a clinical setting. In the 2011 edition of their book, the authors expanded the definition to include the aspect of self-management, which is essential for the proper treatment of chronic diseases.
A study on the lifestyles of Polish prosumers, described in the paper Lifestyle Medicine as a Pro-Health Trend of the Modern Prosumer, shows that only 20% of respondents are familiar with the term lifestyle medicine. The vast majority of those surveyed equate it with a healthy lifestyle. Respondents also pointed to other terms, such as a holistic approach to health, an alternative to conventional medicine, or the prevention of lifestyle-related diseases.
What are the pillars of lifestyle medicine?
Of the 56.9 million deaths worldwide in 2016, 40.5 million, or 71%, were caused by non-communicable diseases, according to The pandemic of physical inactivity: global action for public health. The authors note that a significant portion of these deaths are due to heart disease, diabetes, and stroke. It is estimated that up to half of premature deaths in the United States are the result of modifiable behaviors, such as smoking, poor diet, or physical inactivity.
The answer to these challenges is lifestyle medicine, which is based on pillars such as healthy nutrition, regular physical activity, adequate sleep, stress management skills, the elimination of harmful substances, and building and maintaining social relationships.
- Healthy eating
Healthy eating should be based on a balanced diet tailored to individual needs. The regularity of meals and the inclusion of wholesome, nutrient-rich products in the diet are of great importance. - Physical activity
Regular physical activity reduces the risk of developing many diseases, lowers the likelihood of obesity, and improves your overall well-being. - Healthy sleep
Sleep is one of the key factors affecting your health. A lack of it can lead to a weakened immune system, fatigue, weight gain, and high blood pressure. - Stress management
Stress is an unavoidable part of life, but too much of it can cause many health problems. Mastering relaxation techniques is incredibly helpful for protecting your health. - Eliminating stimulants
Smoking, alcohol consumption, and drug use lead to lasting addictions. Overdosing on harmful substances can not only cause poisoning but can even be fatal. - Nurturing social relationships
Caring for social relationships supports both physical and mental health. Maintaining social connections builds a sense of belonging, protects against loneliness, and reduces stress.
Lifestyle medicine vs. traditional medicine – what is the difference?
Lifestyle medicine differs from traditional medicine primarily in its approach to the patient and its focus on prevention. Conventional medicine concentrates on diagnosing and treating diseases through medication and medical procedures.
Lifestyle medicine, on the other hand, prioritizes holistic health support through daily habits. The patient actively participates in managing their health by focusing on a balanced diet, regular physical activity, adequate sleep quality and duration, stress management techniques, avoiding harmful substances, and nurturing social connections, with the doctor acting as an advisor and guide.
Definitions of lifestyle medicine are evolving, but they always emphasize the importance of a healthy lifestyle in preventing and supporting the treatment of lifestyle-related diseases. At the center is the individual making conscious choices that counteract the development of diseases resulting from poor habits. Lifestyle medicine serves as the foundation for prevention, therapy, and supporting pharmacological treatment. This is why a holistic approach, based on educating and motivating patients to adopt healthy habits, is so important.
How can we incorporate elements of lifestyle medicine into our daily lives?
The fact that healthy choices reduce the risk of disease should come as no surprise to anyone. Nevertheless, not everyone incorporates health-promoting behaviors into their daily lives. One of the main reasons is that knowledge alone is not enough motivation for change.
It is therefore worth starting to implement elements of lifestyle medicine through small, conscious steps that will eventually transform into lasting habits:
- Systematic physical activity – in the form of short walks or home workouts, will have a positive impact on improving fitness, heart function, and stress reduction.
- A balanced diet – rich in vegetables, fruits, and whole grains – will provide the body with essential vitamins and minerals.
- Building stress resilience – conscious stress management through relaxation techniques, meditation, or spending time in nature has a beneficial effect on mental health.
- Nurturing social relationships – provides a sense of belonging, purpose, and meaning, which tangibly improves psychophysical well-being.
- Proper self-control – plays a decisive role in the process of forming new habits. If it is weakened, for example due to a lack of sleep, it is harder to stick to health-promoting behaviors.
Desired changes should be introduced systematically by defining triggers and repeating specific actions so that they are rewarded with positive outcomes. Gradually shaping healthy habits, step by step, helps prevent lifestyle diseases and improves daily well-being, increasing your sense of balance, energy, and life satisfaction.
Lifestyle medicine is a true revolution in health prevention. Let’s remember the benefits it brings every single day!
Bibliography:
- Phillips E. M., Frates E. P., Park D. J., Lifestyle Medicine, https://pubmed.ncbi.nlm.nih.gov/32981575/
- https://lifestylemedicineglobal.org/about/
- https://lifestylemedicine.hmscme.com/
- Polish Society of Lifestyle Medicine,https://ptmsz.pl/czym-jest-medycyna-stylu-zycia/
- Czerska I., Trojanowska A., Korpak T., Medycyna stylu życia jako prozdrowotny trend współczesnego prosumenta, Wydawnictwo Uniwersytetu Wrocławskiego, 2020.
- Podgórska J., Tak działa mózg. Jak mądrze dbać o jego funkcjonowanie, Grupa Wydawnicza Foksal, Warszawa, 2023.
