Lifestyle habits and related diseases have become a significant concern for individual and population health. According to the Centers for Disease Control and Prevention (CDC), 6 in 10 people in the United States have a chronic disease related to lifestyle, such as obesity or diabetes, that increase risks of death and disability. While most people are familiar with treating chronic illness through medications, lifestyle medicine advocates for a coordinated approach that can be used both proactively and reactively to address the risks of lifestyle-related diseases. According to the American College of Lifestyle Medicine, lifestyle medicine integrates six pillars, which are nutrition, physical activity, stress management, restorative sleep, social connection and minimization of risky substances, as keys to wellness. Lifestyle approaches can also be adopted throughout the lifespan and small adjustments can make a big difference to support positive long-term outcomes.
Many people have heard repeatedly about the importance of diet and exercise, but healthy habits can be hard to adopt. Healthy eating and physical activity does not fit a one-size-fits-all prescription. As described by Amber Alexis, a culturally-sensitive nutritionist and dietitian whose work is featured in different spaces including Healthline, healthy eating is often regarded as a necessary evil. People have the impression that eating healthy suggests restriction and deprivation, which takes away from the pleasure that people associate with food. Food is often part of identity and connection to community, so the ability to enjoy certain kinds of food in different settings can be very important to people. Alexis points out that several nutrition programs are modeled after the American food pyramid and do not reflect cultural preferences. Quinoa, which is popular in some cultures, is an excellent source of protein and dietary fiber, but so are rice and beans, which are popular in other cultures. All types of traditional and cultural foods deserve space at the table. Similar to healthy eating, physical activity can seem literally and figuratively out of reach, but strengthening connections that make activities meaningful can ease the process. Just like food can carry cultural significance, communities can have bonds to different kinds of physical activity like dancing, running or yoga. Broadening the variety of foods and scope of activities that can be incorporated within a person’s daily habits can make the idea of change more appealing. Dr. Cherie Chu, who is known online as the Wellness Pediatrician, put together a toolkit for families that offers a list of fruits and vegetables in each color category to encourage people to find new options of combinations to enjoy. Dr. Chu also provides a list of different types of physical activities that can be incorporated easily as well as socially in a person’s regular schedule. Finding ways to incorporate cultural and traditional foods as an important part of a balanced diet can put healthier eating within reach, and incorporating options for activity can add variety as well as balance to a person’s daily experience.
While nutrition and physical activity are often seen as the most important components to a healthy lifestyle, stress management and restorative sleep also play a critical role in wellness. As explained by the HealthyChildren website, which is powered by the American Academy of Pediatrics, not all stress is bad. Moderate pressures can help people develop resilience in the face of life’s inevitable struggles. Stress must still be managed, however, because intense or continuous pressure can take a significant toll on mental and physical well-being. Beyond formal therapy, which can be a helpful but inaccessible option for some, coping strategies come in many forms. Some people appreciate deep breathing, while others appreciate focusing on their senses to feel grounded. Sometimes movement can be helpful and participating in creative activities can be a good outlet. While avoiding difficult emotions can be unhealthy over time, distraction can sometimes be useful to control their intensity, reach a more manageable level, and help people center their mind. Similarly, sleep should not be used as a mere escape but is critical to ensure that the mind and body are properly recharged to handle different kinds of stress that may arise. Sufficient sleep can be difficult to achieve on a consistent basis with so much to do in so little time, but Stanford Children’s Health and Campus Mind Works from the University of Michigan explain that efforts to keep a regular schedule with habits to support restful sleep (e.g., limiting caffeine consumption in the afternoon, avoiding screens before bed and not doing work in spaces designated for sleep) may help. With rest, people are better able to regulate themselves and participate in community, which is key to resilience.
Humans are social beings, and when thinking about health and resilience, considerations need to extend beyond the individual to the community. Connections between people help to shape personal identity and create networks for a more robust society. While school is one of the primary places for young people to develop social connections, some people struggle at school, and everyone must maintain positive connections beyond academic settings. Hobbies and related groups can be a good way to build social connections, as well as groups that support aspects of identity. This is especially true if parts of one’s identity can be difficult to express in certain spaces. While social connections are often a key ingredient in supporting resilience, safety is a critical part of all social groups. Safety can vary somewhat from person to person, and awareness is important because people can be at risk for serious harm without the right support. Love is Respect, a project of the National Domestic Violence Hotline that offers information, support, and advocacy to young people, explains that relationships may be defined in different ways but should always reflect mutual respect, healthy communication and healthy boundaries. All people within a social dynamic should feel safe being honest about feelings and know that personal boundaries will be respected. Friends should not purposely hurt each other or make anyone feel unsafe. People find community in different spaces, but friendship should always support resilience and positive mental health.
Risky substances can do serious harm as well as increase the risks of chronic illness and death. Some people may be more likely to consume risky substances when isolated from social connection, other people may feel pressure to consume risky substances among peers, and different kinds of group dynamics can impact people at any age. According to SAMHSA, substances can pose a range of different kinds of physical and psychological danger. The effects of substances can also put people at greater risk for accidents and injuries that can range from mild to severe. Inappropriate use can harm internal organs, affect thought processes, and lead to lasting damage. Substances can also lead to dependency, which can cause serious illness without the appropriate support. Awareness of these potential consequences is essential to ensuring that substance use does not hinder individual health. Creating environments with support and guidance for safety can help people avoid risks associated with substances. Safe spaces to talk about mental health and personal needs can also help to ensure that people are as safe as possible.
Change can be a challenge in any area of life, but understanding the context of each pillar can make the process easier. Nutrition and physical activity encompass so much more than following a specific regimen. Many types of foods and activities can be combined for enjoyment and balance in achieving a healthy lifestyle. Stress can be difficult to manage but the depletion associated with overwhelming stress can carry significant risk for harm. The idea of restorative sleep may seem like a luxury for many people with busy lives and limited resources, but adaptations may support habits that help people feel recharged. Positive social connections and avoidance of risky substances boost resilience within as well as beyond the individual. People live within larger networks and often relate to groups in supporting parts of identity as well as navigating life challenges. As risky substances can relate to personal and social dynamics in different ways, safety is always most important. Understanding risks and creating safe environments can help make sure that people stay as healthy as possible. With lifestyle approaches to health, supportive habits can be implemented in many ways to suit different circumstances for long-term wellness.
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Ashira Greenberg (she/her/hers) graduated with her Master of Public Health from Columbia University’s Mailman School of Public Health. Following her graduation from Columbia University, Ashira also received CHES certification. Ashira is passionate about child, youth and family health with an interest in improving healthcare and educational experiences for all young people. Ashira is especially committed to advocacy and health promotion on behalf of youth with physical disabilities, chronic illness and complex health needs. Ashira has been involved in a variety of advocacy-related efforts as part of her local disability community for over 10 years.
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