Lifestyle Medicine

Eating more fruits, vegetables and whole grains can lower risk of death.

Analysis of the Global Burden of Disease study, which spanned 195 countries, noted that “69% of iscshemic heart disease deaths worldwide could be prevented if healthier diets were adopted.”

It also concluded, “More than six million deaths could be avoided by reducing intake of processed foods, sugary beverages, trans and saturated fats, and added salt and sugar, while increasing intake of fish, fruits, vegetables, nuts and whole grains.”   

Eating healthier may reduce the risk of diabetes. 

Those who were in the lifestyle arm of the study had a 58% reduction in the diagnosis of T2DM, far better than the pharmacologic arm using metformin (31%).

Plant-based diets can reduce medication use for chronic conditions. 

“The major benefits for patients who decide to start a plant-based diet are the possibility of reducing the number of medications they take to treat a variety of chronic conditions, lower body weight, decreased risk of cancer, and a reduction in their risk of death from ischemic heart disease.”

Reduces premature death

Moderate-intensity walking at or above 150 minutes a week (30 minutes, 5 times a week) reduced premature death by 20% in older adults. Even walking less than 120 minutes a week is beneficial compared to no walking. 

Improves memory and cuts risk of dementia and Alzheimer’s disease

An analysis of 11 studies found regular exercise can cut the risk of dementia by 30 percent; by 45% for Alzheimer’s disease. 

In another study, exercise training increased volume of the hippocampus — a part of the brain responsible for short-term memory — by 2%, improving memory and effectively reversing age-related loss in volume by 1- 2 years. 

Lowers risk of developing type 2 diabetes

An analysis of 10 studies involving more than 300,000 participants compared risk of developing type 2 diabetes among people who walked briskly for about 2.5 hours a week (about 22 minutes a day, 7 days a week) and those who did little or no walking. Participants who walked had a 31% reduction in risk without accounting for body mass index (BMI) and a 17% reduction when accounting for BMI.

Lack of sleep may increase risk of heart disease, diabetes and depression.  

“As chronic diseases have assumed an increasingly common role in premature death and illness, interest in the role of sleep health in the development and management of chronic diseases has grown. Notably, insufficient sleep has been linked to the development and management of a number of chronic diseases and conditions, including type 2 diabetes, cardiovascular disease, obesity, and depression.”

Getting more sleep can help people live a longer life.

“Diet, exercise, and sleep are three pillars of a healthy life. While improving just one of these lifestyle factors can help people lead longer lives, several recent studies have suggested that improving all three may be a better way to improve both physical and mental health.” 

Sleep deficiency can increase the risk of chronic disease

If you experience continued sleep deprivation, you will develop a condition called sleep deficiency. This is a state in which you cannot make up the many lost hours of sleep. Sleep deficiency increases the risk of obesity, diabetes, cardiovascular disease, depression, and even early death.

Social relationships may reduce Mortality Risk

“50% increased likelihood of survival for participants with stronger social relationships.”

Family support helps reduce BMI. 

“Encouragement of participation with a family member or a “buddy” may be prudent, especially if weight reduction is a key program participation goal.”

Lack of strong relationships is the same as smoking 15 cigarettes a day. 

“Lack of social ties is associated with depression and later-life cognitive decline, as well as with increased mortality. One study, which examined data from more than 309,000 people, found that lack of strong relationships increased the risk of premature death from all causes by 50% — an effect on mortality risk roughly comparable to smoking up to 15 cigarettes a day, and greater than obesity and physical inactivity.”

Stopping smoking reduces anxiety and alcohol use disorder. 

“Data suggests that stopping smoking is associated with risk reduction for mood/anxiety or alcohol use disorder, even among smokers who have had a pre-existing disorder.”

Chronic conditions and diseases related to alcohol use.

“Twenty-five chronic disease and condition codes in the International Classification of Disease (ICD)-10 are entirely attributable to alcohol, and alcohol plays a component-risk role in certain cancers, other tumors, neuropsychiatric conditions, and numerous cardiovascular and digestive diseases.”

Smoking and tobacco use increases risk of multiple chronic diseases. 

“Smoking causes cancer, heart disease, stroke, lung diseases, diabetes, and chronic obstructive pulmonary disease (COPD), which includes emphysema and chronic bronchitis. Smoking also increases risk for tuberculosis, certain eye diseases, and problems of the immune system, including rheumatoid arthritis.” 

Depression, anxiety, anger, hostility and social isolation can increase cardiovascular risk. 

“Stress from challenging situations and events plays a significant role in cardiovascular symptoms and outcome, particularly heart attack risk. Depression, anxiety, anger, hostility, and social isolation also affect cardiovascular health. Each of these factors heightens your chances of developing heart problems. But emotional issues are often intertwined: people who have one commonly have another.”

Stress management reduce BMI and improve depression.

“In this randomised clinical trial, we evaluated the effect of an 8-week stress management program on weight loss in obese patients vs. age- and BMI-matched control patients who received standard lifestyle instructions. Both groups experienced significant reductions in BMI, perceived stress, level of depression, HLC based on chance, increases in internal and external HLC, as well as positive changes regarding dietary habits, physical activity, daily routine, and social support. The intervention group displayed better results regarding reduction of weight, perceived stress and depression levels.”

Chronic stress puts your health at risk.

“The long-term activation of the stress-response system and the overexposure to cortisol and other stress hormones that follows can disrupt almost all your body’s processes.”