EMBRACING CHANGE
week , include more whole plant-based dietary choices .
• Use meditation techniques for centering and calming .
Stress Management
70 % of primary care visits are related to stress and lifestyle . Occupational factors affect health . Long hours and corporate downsizing increase risk for heart disease . Work stressors increased Type 2 diabetes in women by two-fold over a 15-year study . Anxiety and depression reduce patients ’ perceived control over their diabetes . Poor emotional health was associated with negative perceptions of diabetes including inaccurate perceptions of the serious and severe consequences .
There are links between nutrient deficiency and mood . Folate deficiency reduces response to antidepressants . Folate , B12 , calcium , iron , selenium , zinc and omega-3-fatty acid deficiencies increase the risk of depression among women of childbearing age . Fried foods , refined grains and sugary products increase rates of depression and anxiety . People who ate fast food were 40 % more likely to develop depression than those who avoided fast food . 10
Stress is unavoidable . How we think about it , and how we react to it , change its impact on our self-care and our health . There is a difference between stress reaction ( alarm ) versus stress response ( conscious processing ). “ Pain is inevitable , suffering is optional ,” said Haruki Marakami . Necessary suffering is experienced by every human being like illness , old age , separation , death . Unnecessary suffering does not have to be experienced by every human being . It stems from egocentricity ( likes , wants , dislikes , attachments , cravings , aversions ), anticipatory thinking like imagining the worst and repeating stories from the past . 10
Self-management tips include :
• Mindfulness-based stress reduction .
• Managing negative thoughts .
• Connecting with others .
• Getting involved in activities and trying healthy ways to relax ( yoga , music , dancing ).
• Taking time for yourself : fun creative ideas or hobbies , keep a journal , make time for a laugh , avoiding alcohol and caffeine , getting a massage and spending time in nature . .
7
Avoidance of Risky Substances
It is well known that tobacco use and drinking too much alcohol both increase the risk of many chronic diseases . Treatment often takes time , with different approaches and multiple attempts . Start out inquiring about patients ’ desire to quit and if ready , ask to set the first SMART goal together ( there ’ s a Duke stop-smoking guide , plus others ).
Positive Social Connections
Research shows that the single most important predictor of human happiness and longevity is having strong social connections . Research finds that those who use social media the most are at a higher risk for depression . 10 Some ways to help are to stay positive while connecting with others , be present with those around you , be flexible , supportive , excited about what others are doing in their lives and be mindful about the use of technology to support social connections . 7
References : 1 . American College of Lifestyle Medicine website . www . lifestymedicine . org
2 . Facts At Glance . https :// lifestylemedicine . org / wp-content / uploads / 2024 / 06 / June-2024-Fact-Sheet . pdf
3 . States With The Least Healthy ( And Healthiest ) Populations , Ranked . https :// www . forbes . com / advisor / life-insurance / states-ranked-leasthealthy-populations /
4 . Fast Facts : Health and Economic Costs of Chronic Conditions . https :// www . cdc . gov / chronic-disease / data-research / facts-stats / index . html
5 . Webinar : Advancing the Quintuple Aim through Lifestyle Medicine within FQHC / CHCs . https :// clinicians . org / event / lifestyle-medicine-quintuple-aim-chcs-webinar /
6 . Kentucky Medical Association Launches ‘ Small STEPS , Big IMPACT ’ Public Health Campaign Campaign Encourages Kentuckians to Take Small Steps to Better Health . https :// kyma . org / kentucky-medical-association-launches-small-steps-big-impact-public-health-campaign /
7 . 6-Pillar Handouts to be used to share with patients . https :// connect . lifestylemedicine . org / viewdocument / 6-pillar-resource-w-qr-codes . Accessed January 26 , 2025 .
8 . Ornish D . Avoiding revascularization with lifestyle changes : The Multicenter Lifestyle Demonstration Project . Am J Cardiol . 1998 ; 82 ( 10b ): 72t- 76t . http :// doi . org / 10.1016 / s0002-9149 ( 98 ) 00744-9
9 . White ND , Lenz TL , Skrabal MZ , Skradski JJ , Lipari L . Long-Term Outcomes of a Cardiovascular and Diabetes Risk-Reduction Program Initiated by a Self-Insured Employer . Am Health Drug Benefits . 2018 ; 11 ( 4 ): 177-183 .
10 . Kelly , J , Shull J . Foundations of Lifestyle Medicine : The Lifestyle Medicine Board Review Manual . 2nd Edition ; 121-154 .
11 . The State of Sleep Health In America 2023 . https :// www . sleephealth . org / sleep-health / the-state-of-sleephealth-in-america /.
12 . Hafner M , Stepanek M , Taylor K , Troxel W , Van Stolk C . Why Sleep Matters- The Economic Cost of Insufficient . A cross-country comparative analysis . November 30 , 2016 . https :// www . rand . org / pubs / research _ reports / RR1791 . html
Check out the April 2025 issue of Louisville Medicine for part 2 of this article , all about Lifestyle Medicine certifications and the future of this specialty !!
Lesley Kellie DO is board certified in Internal Medicine and Lifestyle Medicine who has a primary care practice and a weight management practice with Norton Medical Group . She is also a life coach with Life- Fulfilled Through Wellness Coaching LLC where she helps clients with burnout management , mindset transformation and result-oriented wellness coaching . https :// pensight . com / x / lifefulfilledwellnesscoaching .
March 2025 9