Although the principles are similar across societies and institutions, the proposed pillars may have minor differences at their core, but the pillars of lifestyle medicine focus on optimizing physical and mental health through healthy habits. These pillars include evidence-based aspects of healthful nutrition and diet, physical activity, movement and fitness, restorative sleep, stress management, avoidance of risky substances, social connection and engagement, reflection, mindfulness and gratitude, as well as mental health and cognitive enhancement. We have grouped the components into the 7 pillars of lifestyle medicine.
1. Nutrition
Be mindful of caloric intake by focusing on nutrient-dense foods that are rich in vitamins, minerals, and other micronutrients with the appropriate combination of meal frequency and portion size. Emphasizing whole, unprocessed foods, particularly plant-based options, is crucial to reversing the progression of chronic diseases like type 2 diabetes, obesity, hypertension, high cholesterol, and coronary artery disease. Dietary factors are also linked to the development of mental health conditions such as mood disorders, anxiety, and depression.
Staying hydrated throughout the day is a part of the pillars of lifestyle medicine, as is limiting sweetened beverages and alcohol use is equally as important in supporting overall optimal health and longevity. Avoiding smoking, excessive alcohol consumption, and recreational drugs is also crucial for long-term health.
2. Physical Activity
The pillars of lifestyle medicine include regular movement, fitness, and exercise, which are essential for both physical and mental well-being. Staying active improves health outcomes in all individuals regardless of gender, ethnicity, age, or disability by reducing the risk of chronic conditions like frailty, stroke, obesity, hypertension, heart disease, type 2 diabetes, and 8 different types of cancer. Engaging in a variety of aerobic activities, balance training, stretching, and muscle strengthening exercises throughout the week is essential for maintaining and improving your health and lifespan.
3. Restorative Sleep
Getting enough high-quality sleep is a fundamental component of the pillars of lifestyle medicine that are required for optimal overall health and cognitive function. Inadequate sleep increases the risk of developing chronic conditions like cardiovascular disease, obesity, and diabetes. Additionally, inadequate sleep significantly impairs intellectual performance, emotional behavior, mental resilience, and cognitive function.
4. Stress Management
Developing healthy coping mechanisms for managing chronic stress is an important part of the pillars of lifestyle medicine for preventing chronic diseases, including stroke, obesity, depression, and heart disease. Stress can indirectly worsen disease by influencing our lifestyle behaviors like eating habits, sleep, and physical activity. Developing effective stress management strategies promotes healthy reactions and builds emotional resilience to protect both mental and physical well-being and optimize our quality of life.
5. Cognitive Health
Our brain controls how we feel and think, how we learn and remember, and the way we move and talk. But it also controls other very important things like the beating of your heart, swallowing, blinking, breathing, and the digestion of food. The brain keeps us alive; without it, the body can’t function. Think of the brain as the central computer that controls all of the body’s functions, and this is why it is important to take care of it.
New experiences and learning new things throughout our lives add to our cognitive reserve, and the actions we take can affect the development of synapses that can lead to improved cognitive health. Continuing to actively develop our cognition throughout our lives with stimulating, diverse, and engaging activities can help to maintain and even improve a range of brain functions as we age, such as memory, motor function, concentration, and information processing is another important component of the pillars of lifestyle medicine.
Exercise, stress management, getting enough sleep, a healthy diet, social engagement, and staying active can all help to improve cognitive capacity, boost brain health, and play roles in reducing neurodegeneration. However, when done together as part of a daily routine, these practices have the best synergistic effects.
6. Social Connection
Humans are, by nature, social beings; thus, maintaining strong social relationships and a sense of belonging can significantly impact mental and physical health. The benefits of doing so extend from protecting against chronic disease to extending longevity. Social health involves building and maintaining healthy relationships, fostering a sense of community, and contributing to society. Strong social connections provide support, reduce loneliness, and enhance overall well-being. Studies even suggest that social connection encourages healthy behaviors to help maintain a healthy body weight, blood sugar levels, decreases depressive symptoms, and improves rates of cancer survival.
7. Mental Health
Mental health is an important part of the pillars of lifestyle medicine that is crucial for emotional resilience, cognitive function, and overall well-being. Prioritizing mental well-being through practices like mindfulness, breathing techniques, yoga, reflection, meditation, and seeking professional help when needed is another pillar of lifestyle medicine. Practicing mindfulness, gratitude, and having a positive mindset has been found to have significant effects on both our physical and mental well-being. It reduces stress, provides mental clarity, helps you sleep better, and even lowers the risk of high blood pressure, and boosts your immune system. Reflecting on positive aspects of our life regularly could boost mental health and life satisfaction to improve the overall quality of life.
End Note
The seven pillars of lifestyle medicine may differ depending on where you read them, but they are fundamentally the same: improving our health and lifespan. They provide a holistic approach to well-being by addressing physical, emotional, and social components of human health. When we focus on the pillars of lifestyle medicine, we are really focusing on our health, which can help us to develop an individualized plan to cultivate a sense of balance and develop a sustainable foundation for a healthier and more fulfilling life.
This article was written by TJ Webber at the WHN News Desk
As with anything you read on the internet, this article on the pillars of lifestyle medicine should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
