About Lifestyle Medicine

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The American College of Lifestyle Medicine recommends an eating plan based largely on a variety of minimally processed vegetables, fruits, whole grains, legumes, nuts and seeds. Eating whole plant foods is a great way to get in more nutrition with less harm and is one of the best ways to prevent, treat and even reverse many chronic diseases.  

Eat Plenty

• Vegetables
• Mushrooms 
• Fruits 
• Legumes 
• Whole Grains 
• Nuts 
• Seeds 

Limit/Avoid

• Sugary drinks like soda, juice cocktails, coffee and energy drinks
• Processed meats like sausage, bacon, salami, bologna, deli meat 
• Processed snacks like crackers, chips, pretzels 
• Cakes, pastries, sweets 
• Dairy (especially high-fat types with added salt and sugar) 
• Red meats 
• Poultry 
• Eggs 

Sleep is an extremely important part of human health. Negative effects of sleep delays or interruptions include sluggishness, low attention span, decreased sociability, depressed mood, decreased deep sleep, decreased caloric burn during the day, increased hunger and decreased feeling of fullness, insulin resistance and decreased performance.

SLEEP DISRUPTERS

• Too much food or drink close to sleep time
• Blue light from phone/computer/television screen
• Caffeine and alcohol use
• Stress/anxiety/worry
• Certain noises/sounds
• Temperature (too hot or too cold)
• Lack of daytime sunlight exposure 
• Medications and medical conditions 
• Bed partner and/or pets

TIPS FOR BETTER SLEEP

• Use bed for sleep only
• Establish regular sleep schedule (same sleep and wake times)
• Minimize/eliminate bedroom noise and lights
• Increase daytime exposure to sunlight
• Move at least every hour during the day
• Eliminate nighttime caffeine and limit daytime caffeine
• Avoid alcohol within 3 hours of bedtime 
• Avoid high-sodium foods close to bedtime
• Eliminate/limit after-dinner and late-night snacking 
• Maintain a healthy BMI
• Stay hydrated during the day
• Cognitive Behavioral Therapy for Insomnia
• Exercise 
• Food choices 
• Meditation

Social connections and relationships affect our physical, mental and emotional health. Research shows that the single most important predictor of human happiness and long life is having strong social connections. Health-related measures like blood pressure and heart rate improve even with short positive social interactions. Below are some tips that may help you create and keep important connections in your life.

FORMING NEW SOCIAL CONNECTIONS

• Volunteer; helping others improves health, increases happiness and allows you to meet new people 
• Connect with a community resource center to find local options 
• Find online or community groups of those who share the same interests– meetup.com or Facebook groups are a great place to look
• Join a religious or spiritual group
• Help at a local animal shelter or adopt a pet to connect with other animal lovers
• Go to a local sports event, music performance, lecture or art display
• Help organize community events by joining a steering committee or board
• Attend community celebrations like parades or walks
• Take a course at your local library or community college
• Ask your employer for ways to increase social connections at work

STRENGTHEN SOCIAL CONNECTIONS

• Take more care to quickly connect with people you see a lot during the week 
• When possible, stay positive while connecting with others
• Share new experiences 
• Make and spend time with others
• Be there for those who need you
• Be flexible, supportive and excited about what others are doing in their lives