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Welcome 2023: A time to reflect, rejuvenate and act!

With the onset of the new year, reflect and act on the promise of lifestyle medicine
With the onset of the new year, reflect and act on the promise of lifestyle medicine

Authors: Ms. Jasmine Aboughanem; Dr. Sohaila Cheema; Dr. Karima Chaabna

Lifestyle medicine recommends therapeutic lifestyle interventions focused on nutrition, physical activity, restorative sleep, stress management, avoidance of risky substances, and engaging in positive social connections. Check out some tips and ideas on how to improve your overall lifestyle: Nutrition A healthy diet is critical to our health and development. A whole food, plant-based diet emphasizes a variety of nutrient-dense, minimally processed vegetables, fruits, whole grains, beans and legumes, and nuts and seeds. Available evidence supports that this diet also decreases our risk of non-communicable diseases and improves our immune system and longevity. If you feel hungry between meals, try snacking on something nutritious and satisfying, like fruits, vegetables, and nuts. Food is the fuel that provides us with the energy to function both mentally and physically in an optimal way.

Lifestyle medicine recommends therapeutic lifestyle interventions focused on nutrition, physical activity, restorative sleep, stress management, avoidance of risky substances, and engaging in positive social connections.

Check out some tips and ideas on how to improve your overall lifestyle:

 

Nutrition

A healthy diet is critical to our health and development. A whole food, plant-based diet emphasizes a variety of nutrient-dense, minimally processed vegetables, fruits, whole grains, beans and legumes, and nuts and seeds. Available evidence supports that this diet also decreases our risk of non-communicable diseases and improves our immune system and longevity. If you feel hungry between meals, try snacking on something nutritious and satisfying, like fruits, vegetables, and nuts. Food is the fuel that provides us with the energy to function both mentally and physically in an optimal way.

 

 

Physical activity

Lifestyle Medicine recommends consistent and regular physical activity as a key to maintaining good health. Physical activity has numerous health benefits for both body and mind. Remember that on a weekly basis, adults need 150-300 minutes of moderate-intensity aerobic physical activity or 75-150 minutes of vigorous-intensity exercise and two days of muscle-strengthening. Staying active is not always fun or easy, but it can be more enjoyable with family or friends.

 

Sleep

Adults need about 7 to 8 hours of sleep a night. To improve your sleep hygiene, keep a consistent sleep schedule throughout the week, limit daytime naps, engage in regular physical activity, think about what you eat and drink before bed, avoid the use of light-emitting screens, and sleep in a calm, quiet, dark, and cool environment.

 

Stress management

Stress is a feeling experienced by everyone. How we respond to stress impacts our mental, emotional, and physical health. Thus, learning to manage stress is very important for our overall well-being. You can cope with stress by keeping a daily routine, strengthening positive social connections, taking care of your body (eating nutritious foods and exercising), maintaining a positive outlook, practicing gratitude, and minimizing exposure to disturbing news feeds on television and social media.

 

Risky substance use

Avoid the use of risky substances, such as tobacco, shisha, e-cigarettes, and other addictive drugs. Tobacco use increases the risk of cancer, heart disease, and stroke. If you are trying to quit tobacco use, speak with your doctor about the best steps to take. When advice is sought from a healthcare professional, it can increase the chances of quitting tobacco use by 30%. You should also seek support from your social circle. Refer to your local resources for addiction services.

 

 

Positive social connections

Make time to engage in meaningful relationships and create genuine connections in your social circles. Those who maintain positive social relationships have a decreased risk of developing chronic and mental health diseases and have better health outcomes. Look at activities offered in your community for social meetups, concerts, and interest groups.

Health is the biggest gift of life! Let us engage in self-care to improve our overall health. In the new year, aim for sustainable and positive changes that make you happy and healthier, and reflect on the goals that are most important to you. Encourage family and friends to do the same and work together to improve everyone’s overall health!


Sources: American College of Lifestyle Medicine (ACLM) | ACLM 2 | World Health Organization (WHO) | WHO 2 | WHO 3 | WHO 4 | Mayo ClinicNational Health Service
Editor: Ms. Julietta Mirghani