Lifestyle medicine is enjoying its moment in the sun – everyone seems to be touting its benefits. But what is lifestyle medicine? And how can you apply it in your life? And, if you’re a health care professional, how can you integrate it into your practice? This medical specialty is a near and dear to my heart. It runs through my veins and infiltrates every area of my life, both personal and professional. I have been certified in lifestyle medicine for four years and involved in the specialty for almost 10 years. As a leading expert in the field of lifestyle medicine and a Fellow of the American College of Lifestyle Medicine, I want to share everything you need to know about it, how it can benefit you, and what to do if you want to practice it personally or professionally. Here we go!
What is Lifestyle Medicine?
According to the American College of Lifestyle Medicine (ACLM), lifestyle medicine is “a medical specialty that uses therapeutic lifestyle interventions as a primary modality to treat chronic conditions including, but not limited to, cardiovascular diseases, type 2 diabetes, and obesity.”
Healthcare providers trained in lifestyle medicine use evidence-based, prescriptive lifestyle interventions like nutrition, physical activity, restorative sleep, stress management, social connection, and avoidance of risky substances to address disease. The use of these modalities, known as the six pillars of lifestyle medicine, for the prevention and treatment of many of our nation’s most devastating chronic diseases, is backed by a wealth of scientific evidence.
Although some overlap exists between lifestyle medicine and other fields like integrative medicine or preventative medicine, it is unique. In lifestyle medicine, evidence-based lifestyle changes are prescribed as first line treatment for disease. Other evidence-based interventions such as medications or procedures may also be used, but only as supplementary to lifestyle change. It can certainly be used for disease prevention, but the focus is primarily on treatment and risk reduction of existing disease. It goes beyond just helping the healthy get healthier – it aims to significantly improve disease markers and quality of life for patients who need it most.
Is Lifestyle Medicine legitimate?
lifestyle medicine isn’t a buzz word, it’s an official medical specialty that qualifying health care professionals can become board certified in. This certification ensures that healthcare providers have undergone specialized training and education to fully understand and implement therapeutic lifestyle interventions as a primary mode of treatment for chronic conditions.
Healthcare professionals who pursue board certification in lifestyle medicine have demonstrated a commitment to preventing, treating, and reversing disease through lifestyle modifications. They are equipped with the knowledge and skills to prescribe evidence-based lifestyle interventions, such as nutrition, physical activity, restorative sleep, stress management, social connection, and avoidance of risky substances, to address the root causes of chronic diseases.
By embracing lifestyle medicine, healthcare providers can provide comprehensive and personalized care that goes beyond just managing symptoms. They can help patients achieve significant improvements in disease markers, prevent future complications, and enhance their overall quality of life.
The rise of lifestyle medicine as a medical discipline is a response to the increasing prevalence of chronic diseases and the recognition that many of these conditions are preventable or at least manageable through lifestyle modifications. By treating the underlying causes of these diseases, lifestyle medicine offers a more holistic approach to healthcare, focusing on empowering individuals to take control of their health through healthy lifestyle choices.
The American College of Lifestyle Medicine
At the forefront of the lifestyle medicine wave is the American College of Lifestyle Medicine, a medical society that provides quality education and resources to healthcare professionals committed to the practice of lifestyle medicine. With lifestyle-related education sorely lacking in pre- and post-professional training for most healthcare providers, the ACLM provides these crucial learning opportunities for providers through continuing education (CE) courses, conferences, and board certification.
What started as a physician-only organization, the ACLM now serves a global community of professionals across the spectrum of healthcare including registered dietitians, researchers, and healthcare executives. I have been a member for nearly 10 years, chairing many of their committees and speaking at their annual conference. The ACLM also sees community and public health entities as critical pieces of the puzzle. Because of this, they engage in advocacy initiatives to help move toward lifestyle medicine as the foundation of all healthcare. In the world of lifestyle medicine, the ACLM is at its core providing innovative resources, connecting like-minded stakeholders, and transforming healthcare.
Benefits of Lifestyle Medicine
In today’s world, where chronic diseases are on the rise and healthcare costs are skyrocketing, the importance of lifestyle medicine cannot be overstated. It has the power to address the leading causes of death in the United States which include heart disease, diabetes, and cancer. It also has the power to reduce healthcare costs, all while improving patient care and provider satisfaction.
Prevention and Longevity
Although treatment and remission are the focus, lifestyle change also plays a key role in prevention of disease and improving longevity and quality of life. Research has shown that unhealthy behaviors, such as poor diet, lack of exercise, smoking, and excessive alcohol consumption, are major contributors to the development of chronic conditions.
By adopting healthy habits, such as eating a plant-based diet, engaging in regular physical activity, getting enough sleep, managing stress, and avoiding harmful substances, individuals can lower their risk of developing chronic diseases and improve their overall health and well-being.
In addition to prevention, it also promotes longevity. By making positive changes in lifestyle, individuals can increase their life expectancy and improve their quality of life. Studies have shown that individuals who follow a healthy lifestyle tend to live longer and have a lower risk of developing age-related diseases.
Type 2 Diabetes
Type 2 diabetes is a chronic condition characterized by high blood sugar levels due to the body’s inability to properly use insulin. It is a major public health concern, affecting millions of people worldwide. It’s a disease that many people are told they will have to live with forever. However, lifestyle medicine has shown great promise in not only treating type 2 diabetes, but also putting it into remission.
Research has consistently shown that adopting a healthy lifestyle can significantly reduce the risk of developing type 2 diabetes. Regular exercise, maintaining a healthy weight, and following a balanced diet can help improve insulin sensitivity and regulate blood sugar levels. In fact, studies have shown that lifestyle interventions can be as effective as medication in preventing or delaying the onset of type 2 diabetes.
For people already diagnosed with type 2 diabetes, making healthy lifestyle choices can help lower blood sugar levels, reduce the need for medication, and improve overall well-being. According to the ACLM’s position statement on type 2 diabetes and lifestyle medicine, putting diabetes into remission should be the clinical goal in type 2 diabetes treatment and intensive lifestyle interventions should be the primary approach.
In addition, lifestyle medicine can help prevent or treat the complications associated with type 2 diabetes. These may include cardiovascular disease, nerve damage, kidney problems, and eye issues.
Cardiovascular Disease
Lifestyle medicine has been shown to be an effective approach for treating and reversing heart disease. Studies have shown that lifestyle interventions can lead to improvements in cardiovascular risk factors such as blood pressure and cholesterol levels, ultimately reducing the risk of heart disease. Much of this research has come from Dr. Dean Ornish, a renowned cardiologist and pioneer in the field of lifestyle medicine. In his landmark study, known as the Lifestyle Heart Trial, Dr. Ornish demonstrated that lifestyle changes, including a plant-based diet, regular exercise, stress management techniques, and social support, can actually reverse the progression of heart disease.
The study involved participants with severe coronary heart disease who were assigned to either a lifestyle intervention group or a control group receiving standard medical care. The results were remarkable: after just one year, the participants in the lifestyle intervention group had a significant reduction in their coronary artery blockages, improved cardiac function, and decreased chest pain compared to the control group.
Since then, numerous studies have replicated these findings, showing that lifestyle medicine can have a powerful impact on cardiovascular health. Adopting a healthy lifestyle can help lower blood pressure, improve blood lipid profiles, reduce inflammation, and enhance the function of blood vessels. These changes can not only reduce the risk of heart disease but also improve overall cardiovascular well-being.
In addition to improving cardiovascular risk factors, lifestyle medicine can also help individuals recover from cardiac events such as heart attacks or surgeries. Cardiac rehabilitation programs, which often incorporate elements of lifestyle medicine, have been shown to improve outcomes for individuals who have experienced a cardiac event.
Other Benefits
Lifestyle medicine has countless other benefits beyond diabetes and heart disease. Studies have shown benefits in areas including certain cancers, autoimmune conditions, kidney disease, cognitive conditions, and mental health.
It also plays a crucial role in reducing healthcare costs by addressing up to 80% of chronic diseases through lifestyle changes. By focusing on prevention, management, and reversal of chronic conditions, it helps to decrease the burden of costly treatments and hospitalizations associated with these diseases.
In addition, practicing this way can alleviate provider burnout by offering a more holistic and patient-centered approach to care. By focusing on addressing the root causes of chronic diseases through lifestyle changes, healthcare professionals can experience a sense of fulfillment in helping their patients achieve long-lasting health improvements. Additionally, this field emphasizes the importance of self-care and well-being for both providers and patients, leading to improved provider satisfaction and well-being. As LM-certified professionals, we practice what we preach! This shift towards a more comprehensive and preventative approach to healthcare can reduce the feelings of frustration and burnout that providers often face when treating chronic conditions with traditional methods.
Patients also love this approach to their care because it empowers them to take an active roll in their health. Instead of a lifetime of prescriptions, they can focus on making positive changes in their day-to-day lives to feel better and shift their outcomes.
The Six Pillars of Lifestyle Medicine and How To Apply Them
Whole food, plant-based nutrition
The nutrition pillar emphasizes the consumption of a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds and minimizes the intake of processed foods, animal products, and added sugars. The ACLM’s official dietary position statement is, “For the treatment, reversal, and prevention of lifestyle-related chronic disease, ACLM recommends an eating plan based predominantly on a variety of minimally processed vegetables, fruits, whole grains, legumes, nuts, and seeds.” They don’t promote a strict vegan or vegetarian diet, instead embracing a spectrum of different variations of plant-based eating (just like Plant-based Mavens!).
Whole food, plant-based nutrition provides ample amounts of essential nutrients such as vitamins, minerals, fiber, and antioxidants, which are crucial for maintaining optimal health and preventing chronic diseases. Research has shown that this dietary pattern can lower the risk of heart disease, stroke, certain types of cancer, and obesity. It can also improve blood sugar control, and lower cholesterol levels. For a full list of the benefits for women, read this post!
How To Apply It
I’ve got so much support for you on this one! Start with my tried-and-true 3-step plan for getting started with eating plant-based. Then, grab my free checklist – The First 5 Things To Do When You Go Plant-based.
Physical activity
Physical activity is another key pillar of lifestyle medicine. Regular exercise has numerous health benefits, such as improving cardiovascular health, strengthening muscles and bones, and promoting mental well-being.
Engaging in physical activity for at least 150 minutes per week, as recommended by the American Heart Association, can help reduce the risk of chronic diseases, including heart disease, type 2 diabetes, and certain types of cancer. Exercise also plays a role in weight management, as it helps burn calories and build lean muscle mass.
Not only does exercise benefit your physical health, but it also has a positive impact on mental well-being. Physical activity releases endorphins, also known as “feel-good” hormones, which can help boost mood and reduce symptoms of anxiety and depression. Additionally, regular exercise can improve sleep quality and overall cognitive function.
How To Apply It
Aim for 150 minutes of movement per week, divided up however works best for you. Incorporating exercise into your daily routine doesn’t have to be complicated or time-consuming. It can be as simple as going for a walk, riding a bike, or doing household chores. Finding activities that you enjoy and can easily fit into your schedule is key to making physical activity a lifelong habit. For help with finding exercise you actually look forward to, read this post!
Stress management
According to a 2020 report issued by the American Psychological Association, America is experiencing a stress-related mental health epidemic that seeps into all areas of health. Stress has been linked to coronary artery disease, heart failure, rheumatoid arthritis, and various mental illnesses like anxiety, which is why it’s a key pillar.
How To Apply It
Finding effective ways to manage stress is crucial for maintaining overall well-being. There are various techniques that can help reduce stress levels, such as meditation, yoga, deep breathing exercises, and mindfulness practices. These techniques can help calm the mind, relax the body, and improve mental resilience.
In addition to these practices, it is also important to prioritize self-care activities that bring joy and relaxation. This can include engaging in hobbies, spending time with loved ones, taking relaxing baths, or practicing gratitude. Taking breaks throughout the day to rest and recharge is equally important, as it allows your body and mind to recover from the stresses of daily life.
It is worth noting that lifestyle changes cannot eliminate stress completely, as it is a natural part of life. However, by incorporating stress management techniques into your daily routine, you can improve your ability to cope with stress and reduce its negative impact on your health. Try these mindfulness practices for beginners. If you need more SOS (in the moment) support, try these quick reset techniques.
Restorative sleep
Restorative sleep is another crucial pillar of lifestyle medicine. Getting enough quality sleep is essential for overall health and well-being. Lack of sleep can have detrimental effects on both physical and mental health, leading to increased risk of chronic conditions such as diabetes and cardiovascular disease.
During sleep, our bodies go through important restorative processes that allow us to heal, repair, and rejuvenate. It is during this time that our immune system strengthens, our cells regenerate, and our brain consolidates memories and processes emotions. Without sufficient sleep, these vital processes can be disrupted, leading to negative impacts on our health.
How To Apply It
It is recommended that adults get at least 7 hours of sleep every night. Set up your bedroom for optimal sleep. Make sure the temperature is cool, the room is dark, and cool. Try to go to sleep and wake up at the same time each day and night, even on weekends. Consistency will help your body get into a good sleep routine. Create a wind-down routine. Pick a relaxing activity to do every evening before bed. Examples include taking a warm bath or shower, reading a book or journaling, meditating or praying. Even a consistent routine of changing into your pajamas and brushing your teeth will help cue your brain to prepare for sleep. Put down the screens. Blue light from television screens and other electronic devices interfere with your ability to sleep. Turn off screens at least 30 minutes before your bedtime.
Social connection
Social connection is another essential aspect of lifestyle medicine. It refers to the quality and depth of relationships we have with others, including family, friends, and community. Maintaining strong social connections has been proven to have numerous benefits for our overall well-being.
Studies have shown that people with strong social ties are generally healthier and live longer than those who are socially isolated. Having a support system of friends and loved ones provides emotional support, reduces feelings of loneliness and isolation, and can even boost our immune system.
Engaging in social activities and spending time with others also contributes to our mental and emotional well-being. It allows us to share experiences, express ourselves, and seek guidance or advice when needed. Additionally, social interaction can help reduce stress and improve our mood, as it provides a sense of belonging and connection.
How To Apply It
Set aside time to nurture your existing important relationships. Spend time with people, ask questions, and share your inner world with them. If you want to build new connections, my favorite way to do this is to do something social related to my interests. I’ve met wonderful people in running clubs, cooking classes, and pottery workshops. This approach ensures that you have at least one shared interest! If you struggle with social anxiety, read this post about how to be yourself in social situations.
Avoidance of risky substances
The final pillar addresses the use of tobacco, alcohol, and recreational drugs. Along with the direct health effects of these substances, there are indirect effects on food choices, sleep, and stress management. The lifestyle medicine approach calls for identifying patients who use these substances and referring them to evidence-based resources for cessation or supporting them in balanced use.
How To Apply It
If you find that you struggle to implement this pillar on your own, talk to your health care provider who can refer you to supportive resources.
For Health Professionals: How To Practice Lifestyle Medicine
The number of healthcare professionals practicing lifestyle medicine is growing rapidly! If you are a healthcare pro interested in expanding your knowledge in the field, here’s where you should start.
Continuing education
Continuing education is crucial for healthcare professionals who want to practice lifestyle medicine effectively. Here are some recommendations for starting your journey in expanding your knowledge:
Expand your knowledge
There is so much to learn about the science and application of the 6 pillars of lifestyle medicine. I suggest starting with the ACLM’s many continuing education courses. Explore their offerings here. I help teach many of them! If you want to start with 5.5 hours of FREE CE, take the Lifestyle Medicine and Food as Medicine Essentials Course. You’ll be one of over 40,000 professionals to enroll.
Get certified
If you want to take your lifestyle medicine expertise to the next level, you can get board certified in lifestyle medicine. Getting board certified in lifestyle medicine is a great way to further enhance your expertise and credibility in the field. The American Board of Lifestyle Medicine (ABLM) offers a certification program for healthcare professionals.
Join ACLM
The ACLM is the hub of lifestyle medicine, so becoming a member is an important first step in becoming an expert in the field. The organization has much to offer including member interest groups, working groups organized by specialties including culinary medicine and women’s health, patient-facing resources, an annual conference, and countless networking opportunities. Join me in the Women’s Health Member Interest Group (I am the Co-chair)!
Want to stay in the know?
Join the Plant-based Mavens email list. I send out insider events, new research, and resources related to lifestyle medicine and women’s health.
