"The doctor of the future will give no medicine, but will interest her or his patients in the care of the human frame, in a proper diet, and in the cause and prevention of disease"
Thomas A. Edison
This month I’d like to discuss the topic of “Lifestyle” as it pertains to health because this is the core of most of the recommendations that come from any complementary medicine practitioner. But first I’d like to simplify some terminology. I’m sure many of you have heard the terms Lifestyle Medicine, Holistic Medicine, Complementary and Alternative Medicine (CAM) in addition to Integrative and Functional Medicine. For specific descriptions, see the glossary below. Although some may differ by their specific ethos and approach, they all focus on prevention using lifestyle modifications to optimize health and function.
All of you know intuitively that nutrition, exercise, sleep and stress reduction can make you feel better. You may feel invincible now (yeah, I’m talking to you all below the age of 30), until it eventually catches up to you. What if I told you that addressing these aspects of your life can prevent or in some cases reverse certain diseases, reduce medication or supplement use, encourage weight reduction and improve mental health?
Understanding the "why"...
Our current view of disease is one of - you get “diagnosed” with a certain condition, you progress, and ultimately deteriorate from said condition. Some take what’s prescribed and hope for a slower progression. The word “diagnosis” comes from the greek translation “dia ” or through/by way of, and “gnosis” or knowing/discerning. By knowing the process of why the body got there in the first place, it’s feasible to think there is a path back to balance and homeostasis, right?
The 6 Core Lifestyle Modifications
With that in mind, I encourage you all to think about lifestyle modifications in every part of your life. The American College of Lifestyle Medicine lists these six core modifications as:
a whole-food, plant-predominant eating pattern
physical activity
restorative sleep
stress management
avoidance of risky substances
positive social connections
I plan to address these lifestyle modifications as part of every blog I write because without any single component of this, your path to feeling better or reaching those exercise goals will be much slower.
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What is Processed Food?
So let's scratch the surface and start with our food. A “ whole food ” means it came directly from nature. Processed food means we’ve modified it such as cooked it in some way (steamed, boiled, sautéed). Ultra-processed food means we’ve altered and added so many substances to the processing that we can’t identify what it’s sourced from. All forms of processing removes or changes the bioavailability of its nutrients (for good or bad). But Ultra-processing, like that seen with fast food and most packaged items, does nothing good for a quality source of nutrients and fiber; and the additives to keep it fresh or shelf stable have been linked to obesity, hypertension, diabetes and other chronic diseases and some cancers. For a more in depth look at what is processed food, check out this link.
A whole food, plant based diet has been shown to reduce weight (without adding exercise), reduce cholesterol, HgA1C (a marker for diabetes), and depression while improving overall emotional health. Full disclosure, I love meat and this is not to say that everyone should go vegetarian to live longer. We all make the personal choices we feel is right for ourselves. But if you were to eat a primarily plant based diet and add in game meat, grass-fed and finished or free range meat options, you’re on a better path than hitting the fast food restaurant for breakfast and lunch everyday. Quality is always going to be better for you. The Environmental Working group is a great resource for looking up food resources such as the Dirty Dozen and Clean 15 list of foods.
What goes in must come out!
Here’s the bottom line. What you put in is what you’re getting out! Here’s a quick visual I give my patients when discussing food and health. Remember when you brought home that bean seed in elementary school and grew it at home, nurtured it as it sprouted and grew to be a tall vibrant plant that then made more bean pods and flowers? Your body matrix is the soil that requires the right combination of nutrients to grow and thrive. What you put into the soil is what you will get out. So let's embrace our bodies and give them the best nutrients possible from sources our grandparents could identify.
Glossary
Lifestyle Medicine: “medical specialty that uses therapeutic lifestyle interventions as a primary modality to treat chronic conditions including, but not limited to, cardiovascular diseases, type 2 diabetes, and obesity.” Any health professional with credentials can become a certified practitioner.
Integrative Medicine (IM): “healing-oriented medicine that takes account of the whole person, including all aspects of lifestyle. It emphasizes the therapeutic relationship between practitioner and patient, is informed by evidence, and makes use of all appropriate therapies.” Physicians and NP/PAs can become board certified. Those with degrees and health professionals can become certified as a Health and Wellness Coach.
Functional Medicine (FM): IFM defines FM as “an individualized, patient-centered, science-based approach that empowers patients and practitioners to work together to address the underlying causes of disease and promote optimal wellness. It requires a detailed understanding of each patient’s genetic, biochemical, and lifestyle factors and leverages that data to direct personalized treatment plans that lead to improved patient outcomes.”
National Center for Complementary and Alternative Medicine (NCCAM): defines CAM as a “group of diverse medical and health care systems, practices, and products not presently considered to be part of conventional medicine.” It is an umbrella term that includes acupuncture, aromatherapy, Ayurvedic Medicine, chiropractic, dietary supplements, electromagnetic fields, homeopathic medicine, massage, naturopathic medicine, osteopathic medicine, qi gong, reiki, therapeutic touch, and Traditional Chinese Medicine (TCM).
Holistic Medicine: is simply a more generic term that encompasses the mission of Integrative, Functional and Lifestyle practitioners using the whole person approach to achieve optimal health and wellness.
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