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LIFESTYLE
MEDICINE

Harnessing the Power of

Lifestyle Medicine

By Monica Salas, MD, DipABLM
E very January 1st, millions of people make health-related resolu- be the product of measured, incremental, sustainable changes over time,

tions for the new year. While the intent is great, the problem is
but it may feel overwhelming to even know where to start. I typically
that we often think of “getting healthier” as a colossal, nebulous
concept that seems insurmountable. We focus on diets, challenges and recommend that patients begin with setting a SMART (Specific, Meas-
urable, Achievable, Realistic, Time-Bound) goal to help them stay fo-
radical changes that burn us out quickly. What if we could shift the nar- cused and motivated. An example of a positive nutrition goal may look
rative to center on simply living healthily through making small, con- like, “I will add one cup of fruit to breakfast and a small orange as an
sistent, measured changes over time? That narrative can be found in the afternoon snack at least five days this week.”
story of Lifestyle Medicine.
Lifestyle Medicine is a medical specialty that uses therapeutic Physical Activity
lifestyle interventions as a primary modality to treat chronic conditions Even those that exercise regularly move much less than we did in cen-
including, but not limited to, cardiovascular diseases, Type 2 diabetes turies past due to modern conveniences. According to the World
and obesity. Lifestyle Medicine clinicians are trained to apply evidence- Health Organization (WHO), more than 80 percent of adolescents
based, holistic, prescriptive lifestyle changes to prevent, treat and often and 27 percent of adults do not meet WHO’s recommended levels of
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reverse chronic conditions. This is accomplished through the purpose- physical activity. The U.S. Department of Health and Human Services’
ful application of the six pillars of Lifestyle Medicine. Physical Activity Guidelines for Americans recommends 150 minutes
of moderate intensity aerobic activity and two days of muscle strength-
The Six Pillars Solution: Take Control of Your Health ening activity per week for adults, on average.
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in the New Year When approaching the physical activity pillar, it is important to re-
member that any amount of exercise is better than none. Working with
Nutrition a certified exercise professional is the safest and most reliable way to
Worsening health metrics, despite significant technological and med- begin an exercise program. That said, while formal exercise is important,
ical advances over the last century, point toward the possibility of the regular purposeful movement throughout the day has the greatest effect
Standard American Diet (SAD) as a major cause of both decreased on an individual’s longevity.
lifespan and healthspan in the U.S. A recent systematic review con-
cluded that plant-based diets are associated with lower blood pressure Restorative Sleep
and overall better cardiovascular and health outcomes, when compared Insufficient or poor sleep can have a number of negative effects in-
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to animal-based diets. Furthermore, the American College of Lifestyle cluding mood dysregulation, sluggishness, poor concentration, de-
Medicine (ACLM) published a consensus statement in 2022 that sup- creased immunity, weight gain, insulin resistance and overall decreased
ports a whole-food, plant-based diet as a primary intervention in performance and quality of life, linking it to a number of health con-
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achieving remission in many adults with Type 2 Diabetes Mellitus. cerns, both physical and mental.
This expert consensus statement was endorsed by the American Asso- Sleep is often an untapped area of potential in a person’s well-being.
ciation of Clinical Endocrinology and supported by the Academy of Although some individuals truly do need medications to help with
Nutrition and Dietetics. sleep, the vast majority can optimize their sleep by following a few sim-
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A general application of the nutrition pillar emphasizes increasing ple guidelines from ACLM. This includes setting up your sleep envi-
the consumption of whole, plant-based foods and minimizing the con- ronment for success by using the bed for sleep and sexual activity only,
sumption of processed and animal-based foods. An easy approach when establishing a regular sleep schedule, minimizing bedroom noise and
grocery shopping is to stick to the periphery of the store where more lights, and keeping pets out of the room. Actions taken during the day
whole, natural foods are available, and avoid the center, refrigerated can have a huge impact as well, such as increasing daytime exposure to
aisles. Another helpful rule of thumb is to try to keep your purchases sunlight, staying physically active throughout the day, eliminating caf-
to foods that have five ingredients or less. Making healthy changes can feine after noon, and avoiding late-night snacking and alcohol within

12 SAN ANTONIO MEDICINE • January 2024