WHAT IS LIFESTYLE

Lifestyle is the way or manner people lead their lives. It is essentially related with the development of habits. Habit formation needs repetition of activities which may generate some kind of pleasures; pleasures stimulate more and more repetition and, in this way, it will become a long-term habit or a permanent habit.

Habits can be a good habit or bad habit. Good habits lead people towards healthy lifestyle and bad habits towards un-healthy lifestyle.

Healthy lifestyle can keep a person healthy not only physically but also mentally, socially and spiritually. On the other hand, unhealthy lifestyle can generate many chronic diseases which have the following characteristics:

• Slow onset and prolonged or permanent course.
• Usually polygenic causes: genetic, familial and environmental factors
• Generally related to lifestyle factors: food, exercise, sedentary life and stress.

• Curative treatment absent or rare
• Prevention is the best hope.

Examples of chronic diseases

• Obesity
• Diabetes
• Hypertension
• PCOD
• Heart diseases and strokes
• COPD
• Chronic kidney disease(CKD)
• Osteoarthritis
• Depression
• Osteoporosis
• Cancers and others.

With the adoption  of westernized lifestyle particularly diet and inactive living pattern lead to serious increment in the incidence of these lifestyle diseases which bear huge mortality and  significant morbidity.

 photograph:collected.

The 6 Pillars of Lifestyle Medicine: A Blueprint for Health and Wellbeing

In order to prevent and treat these chronic diseases people should know about the healthy lifestyle behaviour which constitutes 6 pillars of lifestyle medicine.

Let’s dive into the six core pillars of lifestyle medicine, which together form a holistic strategy for achieving and maintaining optimal health.

1. Nutrition

We are what we eat. A balanced, whole-food, plant-predominant diet is central to lifestyle medicine. This approach focuses on consuming a variety of fruits, vegetables, whole grains, nuts, seeds, and legumes while minimizing processed foods, added sugars, and unhealthy fats. Proper nutrition not only supports weight management but also helps prevent and manage chronic diseases like diabetes, hypertension, and heart disease.

Key Tips:

• Fill half your plate with vegetables and fruits.
• Choose whole grains over refined grains.
• Include a variety of plant-based proteins in your diet.
• Avoid readymade carbohydrate like sugar, brown sugar, sweets, white rice and white flour.
• Avoid saturated fats like cheese, butter, margarin, palm oil, fried foods etc.

2. Physical Activity

Regular physical activity is crucial for maintaining physical and mental health. Exercise helps control weight, reduces the risk of chronic diseases, and improves mental well-being. It also enhances sleep, boosts energy levels, and strengthens the immune system.

Key Tips:

• Aim for at least 150 minutes of moderate-intensity aerobic activity each week.
• Incorporate strength training exercises and weight loading  at least twice a week.
• Find activities you enjoy to make exercise a regular part of your life.

3. Restorative Sleep

Quality sleep is often overlooked but is essential for good health. Sleep is the time when the body repairs itself, consolidates memories, and balances hormones. Poor sleep is linked to a higher risk of chronic conditions, including obesity, diabetes, and cardiovascular disease.

Key Tips:

• Aim for 7-9 hours of sleep per night.
• Maintain a regular sleep schedule.
• Create a restful sleep environment by keeping your bedroom cool, dark, and quiet.

4. Stress Management

Chronic stress can have devastating effects on both physical and mental health. Effective stress management techniques are crucial for maintaining overall well-being. Practices like mindfulness, meditation, deep breathing, and yoga can help reduce stress levels and improve mental resilience.

Key Tips:

• Practice mindfulness meditation for a few minutes each day.
• Engage in activities that promote relaxation, such as yoga or deep breathing exercises.
• Maintain a healthy work-life balance.

5. Avoiding Harmful Substances

Avoiding harmful substances like tobacco, excessive alcohol, and recreational drugs is vital for preventing chronic diseases and promoting long-term health. These substances can lead to a wide range of health issues, including cancer, liver disease, and respiratory problems.

Key Tips:

• If you smoke, seek help to quit.
• Limit alcohol intake to moderate levels—up to one drink per day for women and two for men.
• Avoid recreational drugs and misuse of prescription medications.

6. Positive Social Connections

Human beings are inherently social creatures, and strong, positive relationships are crucial for mental and physical health. Social connections can reduce stress, improve mood, and even extend lifespan. Surrounding yourself with supportive and caring people is a key component of a healthy lifestyle.

Key Tips:

• Nurture relationships with family and friends.
• Join community groups or clubs to meet new people.
• Seek out social support when facing challenges.

Conclusion

The six pillars of lifestyle medicine provide a comprehensive framework for achieving optimal health. By focusing on nutrition, physical activity, restorative sleep, stress management, avoiding harmful substances, and fostering positive social connections, you can not only prevent chronic diseases but also lead a healthier, happier, and more fulfilling life.

Incorporating these pillars into your daily routine may seem challenging at first, but with small, repetitive consistent steps, you can transform your lifestyle and reap the rewards of improved health and well-being.