WHAT IS LIFESTYLE MEDICINE?
THE AUTHOR: DR. AMANDA CHISHOLM
Amanda Chisholm is an experienced GP and part of the clinical team here at One Day Tests. Amanda is an advocate in health education and proactive healthcare. With a passion for lifestyle medicine, and qualifications to match, Amanda thrives in helping people unlock a more vibrant and fulfilling life.
TABLE OF CONTENTS
INTRODUCTION THE 3 PRINCIPLES OF LIFESTYLE MEDICINE 1. ACKNOWLEDGEMENT THAT ACTION IS NEEDED 2. KNOWLEDGE: THE A6 PILLARS OF LIFESTYLE MEDICINE 3. ADOPTING PROVEN TECHNIQUES TO SUSTAIN LIFESTYLE CHANGES RECOMMENDED BLOOD TESTS SUMMARY SPEAK TO A LIFESTYLE MEDICINE SPECIALIST FREQUENTLY ASKED QUESTIONS RELATED ARTICLES
INTRODUCTION
In simple terms, lifestyle medicine is a medical approach dedicated to preventative healthcare and self-care to enable people to live a longer and healthier life.
Whether you’re managing existing health conditions or just want to optimise your health in general, lifestyle medicine is an ideal approach to prioritise long-term wellness through lifestyle-based changes.
These changes can help avoid medication and have tremendous long term benefits for a healthier and longer life.
This approach has been developed over the last 20 years but the concept of preventative health has a history that goes back to ancient times. The evidence is that adopting behavioural change techniques can support people to make lifestyle changes that will improve their health and prevent chronic diseases.
It is reported that a lifestyle medicine approach can address up to 80% of chronic diseases, that includes heart disease, type 2 diabetes and obesity.
This article will look further into Lifestyle Medicine and the techniques used to improve peoples health.
THE 3 PRINCIPLES OF LIFESTYLE MEDICINE
There are 3 principles that make up Lifestyle Medicine, these are:
Acknowledgment that action is needed
Knowledge: The 6 pillars of Lifestyle Medicine
Adopting proven techniques to sustain lifestyle changes
We will now go into these 3 principles in a little more detail…
1. ACKNOWLEDGEMENT THAT ACTION IS NEEDED
The first, and arguably the most important step is acknowledging that you need to make impactful and positive changes to your lifestyle. It is common for people to hide or ignore these issues, but confronting these issues by educating, and seeking guidance and support can lead to the implementation of positive actions.
In addition, peoples mindsets are changing to being more ‘proactive’ rather than ‘reactive’ to their health. Rather than waiting until health issues arise before taking action, people are starting to act much earlier, when they are younger, and before any symptoms become visible.
2. KNOWLEDGE: THE A6 PILLARS OF LIFESTYLE MEDICINE
The goal of lifestyle medicine is to improve health and well-being by applying 6 key lifestyle factors, also known as pillars, which are; nutrition, physical activity, sleep, stress management, social connections, and reducing harmful substances.
Nutrition
Review your current eating habits, and change habits to focus on consuming nutrient-rich, unprocessed foods. Poor diet is a key health risk factor, so by gaining a better understanding of your current diet, and learning more about food groups and their health benefits, this will support better health and reduce risk of chronic disease.
Physical Activity
Review your current daily and weekly physical activity, and change habits to become more active and partake in activities that get you moving, more regularly. Physical exertion will improve cardiovascular health, help manage weight and boost overall well-being.
Sleep
This is about prioritising adequate and quality sleep. Getting this will support both physical and mental health, and allow the body to repair and rejuvenate. Getting between 7-9 hours of sleep a night can help build up your long-term disease immunity, as well as boosting energy levels for your daily activities.
Stress Management
Stress levels impact both physical and mental health. Stress can lead people to drinking more alcohol, smoking or taking drugs as a coping mechanism. Finding ways of avoiding stressful situations or developing healthy copying methods to manage stress effectively are important. Getting lots of fresh air, exercising and socialising and talking with friends/family are just a few suggestions.
Social Connections
As inherently social beings, we flourish through meaningful connections with those around us. Strong, supportive relationships play a vital role in our overall well-being. In contrast, social isolation poses a serious health risk, with numerous studies linking it to a significantly higher risk of mortality from all causes. Therefore, engaging in activities that also enhance social interaction can provide powerful benefits for both mental and physical health.
Reducing harmful substances
Limiting or completely stopping the consumption of harmful substances, such as tobacco, alcohol, and recreational drugs will have a significant impact on your health. These substances increase the risk of cancers, diseases and damage to vital organs. Addictive behaviours such as gambling and excessive internet/social media use can also impact your health, specifically mental health.
By analysing your current habits and identifying areas for improvement in these 6 lifestyle pillars you’ll be able to set yourself on the path to improved health and reduced risk of chronic diseases.
3. ADOPTING PROVEN TECHNIQUES TO SUSTAIN LIFESTYLE CHANGES
Understanding what the 6 pillars of Lifestyle Medicine are key to identifying and focusing on the areas that will help with improving health and preventing chronic diseases. However, education will only take you so far.
To sustain these lifestyle behavioural changes there are a number of proven techniques that can help. We have listed these below.
CONSULTING AND COACHING
Navigating these lifestyle changes on your own will be tough. Speaking to professionals will offer multiple benefits that include:
Addressing the root cause of any health issues
Educating, supporting and motivating
Identifying areas for improvement with expert guidance and tips
Helping to set goals and targets
Setting a clear action plan to achieve these targets
Reviewing progress and support with overcoming any barriers
At One Day Tests, we offer one-to-one consultations with a lifestyle medicine specialist. You will be able to discuss your health goals and current lifestyle with our specialists who will work with you to identify areas for improvement.
After your consultation you will receive a personalised lifestyle medicine plan, with specific, measurable and relevant goals to help you achieve your targets.
GOAL SETTING
A widely used method for effective goal setting is the SMART framework, which supports the creation of clear and actionable objectives. Goals should be:
Specific
Measurable
Achievable
Relevant
Time-bound
Setting SMART goals will provide clarity and motivation that will also increase the chances of achieving the goals/targets set.
For example, rather than just setting a goal to lose weight, a smart goal would be:
Over the next 3 months, lose 14 pounds in weight by increasing physical exercise to 30 minutes of moderate cardiovascular exercise 5 days a week, with 2 days incorporating weight training also.
Here's a breakdown of how this goal is SMART:
Specific: The goal states the action (e.g. 30 minutes cardiovascular exercise, 5 days a week)
Measurable: Has the person lost 14 pounds in weight and have met their 30 minutes of exercise.
Achievable: 3 months to lose 14 pounds in weight.
Relevant: This goal to lose weight meets the broader objective to improve health.
Time-bound: A defined time-frame of 3 months to achieve the goal of losing 14 pounds in weight.
GROUP SUPPORT
Making these lifestyle changes can be made easier with the support of others. Sharing your aims, goals and experiences with friends and family will help them understand what you are trying to achieve and they can also adapt their behaviours to support you.
Alternatively join groups with like minded people trying to achieve the same goals. For example if one of your goals is to lose weight, join a weight loss group or community. If you are looking to get fitter, you could join a local running club, or gym.
Working as a group where you are all trying to achieve a similar goal can help motivate each other, support each other, and can even add some friendly competition.
RECOMMENDED BLOOD TESTS
Here are a selection of recommended blood tests to take as part of a fully body health check, the results of which will enable you to make appropriate lifestyle changes for a longer and healthier life.
SUMMARY
The lifestyle medicine approach is centered on empowering individuals to make positive changes in their behavior. It focuses on support and guidance, not on blame or giving lectures.
By understanding the areas in your life that can be improved, it leads you to making informed decisions. With the support of Lifestyle medicine experts, effective lifestyle changes can be actioned and monitored.
The 6 Pillars of Lifestyle Medicine are Nutrition, Physical Activity, Sleep, Stress Management, Social Connections, Reducing harmful substances.
Adopting proven techniques will sustain the lifestyle changes you will make.
Use the SMART method to for an effective goal setting.
SPEAK TO A LIFESTYLE MEDICINE SPECIALIST
At One Day Tests, our Lifestyle Medicine consultation package, allows people to take control of their life, wellbeing and health. We offer clear insights, personalised advice, and expert guidance to support at every stage of a health journey.
Our experienced GP and Lifestyle Medicine Specialist, Dr. Amanda Chisholm, is on hand to provide personalised one-to-one consultations, via an online video call, and a bespoke lifestyle medicine plan to help you achieve your targets.
FREQUENTLY ASKED QUESTIONS
What is Lifestyle Medicine?
Lifestyle medicine is a healthcare approach that focuses on using evidence-based lifestyle interventions, such as healthy eating, regular physical activity, quality sleep, stress reduction, avoiding harmful substances, and fostering meaningful social relationships.
These are used to prevent, manage, and even reverse chronic illnesses.
Rather than concentrating solely on treatment, it prioritises prevention by targeting the underlying causes of chronic diseases through sustainable lifestyle changes.
What the 6 pillars of Lifestyle Medicine?
The six pillars of lifestyle medicine include: balanced nutrition, regular physical activity, restorative sleep, effective stress management, the elimination of harmful substances, and nurturing healthy social connections.
Does Lifestyle Medicine help you live a longer life?
In short, Yes. By adopting the 6 pillars of lifestyle medicine into your daily routine, will in the long-term improve your health and well-being, which gives you a much better chance of living a longer life.
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