Lifestyle
"Live Fully, Thrive Daily"
According to the World Health Organization many interconnected factors, including where we live, the state of our environment, genetic makeup, socio-economic status, and the quality of our social connections, significantly impact both individual and community well-being (1). However, personal behaviour plays a strong part in determining an individual’s health. Good health is not just about where we live, but how we choose to live our lives.
While we cannot change our genetics, or even much of our environment, the lifestyle choices we make play a pivotal role in determining our well-being. Being informed and consciously opting for a balanced diet, regular physical activity, sufficient sleep, and abstaining from smoking can reduce your health risks and potentially add years to your life (2).
In the context of health and wellness, ‘lifestyle’ is often referred to as “health habits” and encompasses the sum of our daily routines, habits, choices and behaviours that collectively shape our current and future well-being. Unfortunately, in developed societies, our living environments and lifestyle habits have drifted away from those that shaped our genetics and subsequent physiology, and have become the underlying cause of many diseases. These changes were mostly due to technological advances, and were often very rapid and unexpected. In a world where our lives and surroundings are constantly changing, it’s easy to lose sight of the vital link between ‘lifestyle’ and our health.
Maintaining healthy habits in our busy lives can be challenging. Amidst desk-bound jobs, reliance on fast food because there’s no time to cook, or the limitations on social engagements posed by events like the recent COVID-19 pandemic, it can be tricky to prioritize the things that really keep us “well”. Consequently, many individuals struggle with issues such as sleep disturbances, perplexing aches and pains, weight management, high blood pressure, and more.
Lifestyle Management
Lifestyle management is a key pillar for long-term health. It is all about embedding healthy habits and routines into your everyday life. These routines, whether minor adjustments or substantial shifts in mindset and behaviour, can have a lifelong effect on your physical health and overall wellbeing. Prioritizing lifestyle management is a proactive approach to prevent illness and cultivate a happier, well-balanced life. While the journey might seem daunting, the potential rewards could be just what you need to commit to changing your daily habits for the better. And trust me, once you make those changes and experience their positive effects you won’t want to go back!
An Evidence-Based Path to Wellness
Lifestyle choices were traditionally shaped by a combination of personal preferences and cultural norms. However, in this present era of abundant information, science is a much more reliable compass, pointing us towards choices that have been tested, scrutinized, and proven as effective. By placing evidence at the forefront of your lifestyle decisions, you’re not only empowering yourself with the latest insights into nutrition, fitness, and overall well-being, but also ensuring that your choices are rooted in objective truth. So, let curiosity be your guide, and let science light your path towards a healthier, more vibrant life – one grounded in certainty rather than speculation.
Guided by the latest scientific insights and a passion for improving health outcomes, I invite you to embark on a transformative journey and seize control of your well-being. It is time to unlock the secrets of a balanced, fulfilling life. So, take a deep breath, leave your preconceptions at the virtual doorstep, and step into a world where wellness is not a destination but an ongoing adventure. Your path to a healthier, happier you starts right here and right now…
Components of a Healthy Lifestyle
Lifestyle factors encompass a wide range of aspects, including:
Nutrition: Dietary choices play a pivotal role in your overall health. A sensible diet should provide all the essential nutrients, energy and fibre to sustain bodily functions. Research consistently shows that poor nutrition is linked to chronic diseases like obesity, diabetes, and heart disease. Other important dietary choices to consider include portion size, sugar consumption, processed foods and meal timing. (see Nutrition section for more information)
Physical Activity: The level of physical activity and exercise incorporated into one’s daily routine is a crucial aspect of lifestyle. Engaging in regular physical activity promotes fitness and overall health. In addition, exercise can help in weight management, and has been shown to boosts mood and mental well-being. (see Fitness section for more information)
Sleep: Adequate and restorative sleep patterns are essential for well-being. Lifestyle choices related to sleep include bedtime routines, sleep duration, and sleep quality.
Gut Health (including Microbiome): We don’t often talk about bowel movements, although having regular bowel movements is one of the most crucial aspects of good health. Ideally it should be part of your daily routine, but anything from two to three times a day, to once every two to three days is considered normal. The gut microbiome, composed of trillions of microorganisms in your digestive tract, plays a significant role in digestion, immune function, and even mental health. When planning your meals, you should also consider the dietary requirements (fibre) of your friendly gut buddies. Recent research has linked a balanced gut microbiome to a range of health benefits, including reduced inflammation.
Stress Management: Stress is an ever-present companion in our daily lives, and its impact on our well-being cannot be overstated. Chronic (long-term) stress can have a detrimental effect on both mental and physical health, by contributing to conditions such as anxiety, depression, cardiovascular problems, and weakened immune function. However, the good news is that we have the power to manage stress effectively. In addition to the combined effect of incorporating healthy lifestyle practices into our daily routines, there are proven stress management techniques, such as relaxation exercises, meditation, or mindfulness that can greatly reduce the impact of stress on our health and well-being.
Social Connections: Maintaining strong social ties is associated with improved mental health and longevity. Numerous studies have demonstrated the positive impact of social relationships and interactions on overall well-being.
Environmental Factors: The places where we live and work can have a significant impact on our health and well-being. Access to clean air, safe drinking water, and green spaces and sunlight (vitamin D) contribute positively. Conversely, exposure to pollution and harmful substances can lead to adverse health consequences. Furthermore, factors that we might not even be aware of, such as prolonged exposure to noise (known as noise pollution) can contribute to stress; or excessive and inappropriate artificial lighting (referred to as light pollution) can disrupt sleep quality. Additionally, issues like outgassing of volatile organic compounds (VOCs), and many others can have hidden but potentially severe long-term health repercussions.
Earthing (Grounding): Grounding or earthing, as a wellness practice, involves direct skin contact with the Earth’s surface, such as walking barefoot on a beach, damp soil or grass. While this concept is intriguing, the scientific evidence supporting its health benefits is still evolving. Preliminary studies suggest potential benefits, like improved sleep, reduced blood viscosity and reduced inflammation, but more research is needed for conclusive findings (Oschman, Chevalier & Brown, 2015).