6 Healthy Lifestyles: Small Changes, Big Impact

Prevention and Wellness Clinic

23 May 2024

#Lifestyle Medicine #LifeStyleMedicine

Lifestyle Medicine Week celebrates the power of healthy habits and raises awareness about how small, consistent changes can improve our physical and mental health. Enhancing our diet, staying active, managing stress, getting enough sleep, avoiding harmful substances, and nurturing social connections can significantly prevent and manage non-communicable diseases (NCDs).

Eat Well

Choose a whole food, plant-based diet rich in fruits, vegetables, whole grains, tofu, and low-fat proteins like fish, egg whites, or skinless chicken. This approach not only provides essential nutrients but also helps prevent obesity, strengthens the immune system, and reduces the risk of heart disease, diabetes, and cancer.

Move More

Regular physical activity, whether it's a walk in the park, yoga, or more vigorous exercise, supports weight management, enhances mental health, and boosts overall fitness. Challenge yourself this week to find an enjoyable activity and integrate it into your daily routine.

Manage Stress

Chronic stress can lead to high blood pressure, increased illness risk, and mental health issues like depression and anxiety. Techniques such as mindfulness, meditation, and breathing exercises can effectively manage stress. Discover activities that help you relax and make them a part of your routine.

Get Enough Sleep

Quality sleep is crucial for good health. Adults should aim for 7-9 hours of sleep per night, with about 25% being deep sleep to allow the body to rejuvenate. This week, focus on improving your sleep habits to enhance both sleep quality and quantity.

Avoid Harmful Substances

Cigarettes, alcohol, and PM2.5 air pollution are harmful to health and recognized as group 1 carcinogens by the International Agency for Research on Cancer (IARC). Use this week to assess and reduce risky behaviors like smoking or exposure to second-hand smoke.

Connect with Others

Building strong relationships positively impacts mental health and longevity by triggering the release of neurotransmitters in the natural reward pathway (Dopamine, Oxytocin, Serotonin, Endorphins - DOSE). Spend time this week strengthening bonds with friends and family or engaging in community activities to enhance your mental and physical health.

During Lifestyle Medicine Week, seize the opportunity to make positive lifestyle changes and inspire others. Focus on nutrition, exercise, stress management, sufficient sleep, avoiding alcohol and smoking, reducing exposure to PM2.5 dust, and building strong relationships for improved health and happiness.