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LIFESTYLE
MEDICINE

three hours of bedtime. If sleep issues persist, utilizing meditation tech- stances to treat pain. Whatever the issue may be, it is important to un-
niques or cognitive behavioral therapy for insomnia, in conjunction derstand that if toxic substances are used regularly and/or improperly,
with consulting with your physician, may be helpful. even when an addiction is not present, they can have a huge impact
on a person’s health.
Stress Management When it comes to avoiding risky substances, this pillar can be tricky
Stress is unavoidable, and at times, can be helpful. It can motivate us, because, oftentimes, addiction is implicated. For those who truly have
promote exploration and growth, and in dangerous situations, save our a substance abuse disorder, professional help with a team of addiction
lives. However, if it becomes excessive, chronic or overwhelming, it can specialists that utilizes a combination of counseling, medication and
be toxic. The key is to empower ourselves to know how to manage it in support groups is important. That said, anyone who uses risky sub-
a healthy manner. stances, even to a smaller degree, can benefit from measures such as set-
Unfortunately, stress is often overtreated pharmaceutically without ting SMART goals, having an accountability partner and attending
adequately exploring lifestyle changes as part of a therapeutic treatment counseling to address any underlying mental health issues. Remember
plan. We can frequently find relief by changing our mindset about stress — slips and relapses are normal and considered part of the process.
and considering, “Is there another way I can look at this situation?” Optimizing your health in the new year doesn’t have to be as over-
Also, it is not helpful to focus on what we cannot change, but rather to whelming as it seems. Through goal-setting, persistence and asking for
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focus on what is going well in life. Other helpful tips from ACLM to support from others (yes, it is okay to ask for help!), small, measured
consider are trying different healthy ways to relax (exercise, meditation, changes over time can have an enormous cumulative effect on both a
yoga, dance, music, breathwork, massage), taking time for hobbies, person’s lifespan and healthspan. When setting your goals, think about
keeping a gratitude journal, connecting with others, addressing our spir- your “why” to help you stay the course. Working side-by-side with a
itual needs and making time to laugh. board-certified LM physician can help you to achieve a healthier you
in 2024 through harnessing the power of Lifestyle Medicine.
Social Connectedness
Research has shown that the single greatest predictor of human hap- References
piness and vibrant longevity is having strong social connections. Due 1. https://lifestylemedicine.org
to factors from COVID-19, such as social distancing, overconsump- 2. Tomé-Carneiro J, Visioli F. Plant-Based Diets Reduce Blood Pres-
tion of social media and propagation of polarizing viewpoints, poor sure: A Systematic Review of Recent Evidence. Curr Hypertens Rep.
mental health became its own pandemic of sorts. In fact, due to the 2023 Jul;25(7):127-150. doi: 10.1007/s11906-023-01243-7. Epub
2023 May 13. PMID: 37178356; PMCID: PMC10224875
grave consequences of loneliness that we were exposed to during this
3. Rosenfeld RM, Kelly JH, Agarwal M, et al. Dietary Interventions
time, the U.S. Surgeon General, Dr. Vivek Murthy, issued an advisory
to Treat Type 2 Diabetes in Adults with a Goal of Remission: An
on loneliness last year, which offers solutions on connecting with others
Expert Consensus Statement from the American College of
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and community building.
Lifestyle Medicine. American Journal of Lifestyle Medicine.
Achieving social connectedness can be challenging in a post-pan-
2022;16(3):342-362. doi:10.1177/15598276221087624
demic Zoom-world, but approaching it from a lens of helping others
4. https://www.who.int/teams/health-promotion/physical-
and improving your community, or looking for social activities that
activity/global-status-report-on-physical-activity-2022
improve other areas of health can be helpful. ACLM tips for creating 5. https://health.gov/our-work/nutrition-physical-activity/physical-
and improving social connections in your life include volunteering, activity-guidelines/current-guidelines
joining a group with those who share similar interests (community, 6. https://www.hhs.gov/sites/default/files/surgeon-general-social-
fitness or spiritual, for example), attending community events and cel- connection-advisory.pdf
ebrations, sharing new experiences, making time to spend with your 7. https://lifestylemedicine.org/wp-content/uploads/2023/06/Pil-
loved ones, and being flexible and supportive about what others are lar-Booklet.pdf
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doing in their lives.
Monica J. Salas, MD, is a board-certified Family Medicine and
Avoidance of Risky Substances Lifestyle Medicine Physician with over a decade of experience. She
Consumption of toxic substances is at times an insidious endeavor is co-owner and COO of Salveo Direct Care, a Direct Primary
whose risk is not always well understood. For some, it may look like Care and Lifestyle Medicine practice in San Antonio and a member of the
drinking a couple of glasses of wine nightly to fall asleep or relax, while Bexar County Medical Society.
for others it may look like the occasional use of unprescribed sub-
Visit us at www.bcms.org 13