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According to Haque and Johns, after the personalized dietery modification, additional lifestyle medicine should be in place in order for preventing and reversing diseases by the return of unhealthy behaviors with those of those which are of positive ones to restore homeostasis in the body and. Lifestyle medicine encompasses ten main focal points: (1) physical activity, (2) healthful eating, (3) managing stress, (4)avoiding substances, (5) medication abuse, (6) excess use of technologies, (7) learning/studying studying, (8) improving sleep, (9) sunlight, and circadian rhythm (10) having healthy relationships. A wealth of scientific and medical literature overwhelmingly substantiates the notion that daily habits yield wield a significant influence on both short-term well-being and long-term quality of life. Robust studies and research findings underscore the profound impact of these habits on our health and overall way of living, as they encompass a mind-body, evidenced based approach to wellness..
Resourcing the Ten Dimensions
Physical Activity
Renowned organizations such as World Health Organization (WHO) and the Centers for Disease Control (CDC) are reputable for providing recommendations for physical activity. Engaging in regular exercise, tailored to individual preferences and needs, contributes to physical strength, cardiovascular health, and mental well-being. Incorporating activities that are preferably enjoyed in comparison to those that feel forced, be it a brisk walk, yoga, or dance, infuses each day with invigorating movement.
National Institute of Physical Health (NIPH)
NIPH, a division of the National Institutes of Health (NIH), is dedicated to advancing our understanding of the effects of physical activity on human health. They offer research and resources related to exercise, its impact on physical fitness, mental health, and overall well-being.
Physical Wellness Alliance (PWA)
PWA, an organization committed to the advocacy of physical activity for well-being, provides information and resources to help individuals lead an active lifestyle. They emphasize the importance of regular exercise for physical fitness, mental clarity, and stress reduction.
Active Living Network (ALN)
ALN, as part of a broader mission to encourage a healthier lifestyle, focuses on facilitating access to environments that promote physical activity. They champion urban planning and community designs that encourage walking, cycling, and recreational activities, recognizing their potential to improve physical and mental health.
State Health and Fitness Initiatives (SHFI)
State-level agencies, such as SHFI in Texas, work to harness the power of physical activity for the well-being of residents. They provide information and support for initiatives aimed at increasing physical activity, including community programs that promote active living and access to recreational facilities.
Healthful Eating
Nutritional guidelines and principles have been derived from sources like the Dietary Guidelines for Americans, developed by the U.S. Department of Health and Human Services (HHS) and the U.S. Department of Agriculture for decades. Nourishing the body with a balanced and diverse diet provides essential nutrients for optimal function and disease prevention.
Managing Stress
Stress-reduction techniques, mindfulness, and meditation are endorsed by psychological and mental health organizations like the American Psychological Association (APA). Practicing stress-reduction techniques such as mindfulness, meditation, or deep breathing empowers individuals to navigate life’s challenges with resilience, fostering emotional equilibrium.
National Institute of Stress and Mental Health (NISMH)
NISMH, a division of the NIH, is dedicated to advancing our understanding of stress and its effects on mental health. They offer research and resources related to stress management techniques, mindfulness, and emotional well-being.
Stress Relief Foundation (SRF)
SRF, an organization committed to the advocacy of stress management for well-being, provides information and resources to help individuals cope with and reduce stress. They emphasize the importance of practices like mindfulness, meditation, and self-care to alleviate stress and promote emotional balance.
Centers for Mental Health and Stress Reduction (CMHSR)
While not exclusively focused on stress management, CMHSR offers valuable information and resources on recognizing the signs of stress and implementing strategies to reduce it. Their efforts include educating the public on the impact of stress on mental health and providing tools for stress reduction.
Mindful Living Network (MLN)
MLN, as part of a broader mission to encourage emotional well-being, focuses on facilitating access to stress-reduction techniques and practices. They champion the integration of mindfulness and stress-reduction programs into schools, workplaces, and communities, recognizing their potential to improve emotional health.
Mindfulness & Mind-Body Attunement
Mindfulness is an evidenced based approach for bringing non-judgmental awareness to physical and emotional forms of stress in neutral ways. The body is always communicating with us; listening and tuning into the subtle cues of the body and mind can support us in becoming familiar to our evolving needs.
Mindfulness Based Stress Reduction (MBSR)
Utilizing Mindfulness as a stress reduction technique has gained recognition in the literature. Mindfulness encourages us to be present in the moment, without trying to change our experience. Research indicates that MBSR, a therapeutic intervention that focuses on mindfulness learning and implementation for a course of typically 8 weeks can be beneficial for anxiety, stress and ADHD. Yoga is often included as a component, as it encourages one to be mindful of their body and breath.
Mindfulness Meditation
Mindfulness meditation has been shown to reduce activity of the amygdala, a region of the brain that is integral to our emotions and fear response. Mindfulness meditations encompass two components– attention to the present moment (such as to your breath, thoughts, emotions and body sensations) and acceptance. Mindfulness practices help in reducing emotional reactivity by increasing activity in the prefrontal cortex (PFC) which governs decision making, planning, abstract thinking and emotional regulation.
State Stress Reduction Initiatives (SSRI)
State-level agencies, such as SSRI in California, work to harness the power of stress management for the well-being of residents. They provide information and support for initiatives aimed at promoting stress-reduction programs, including stress-reduction workshops and mental health resources.
Avoiding Substance and Medication Abuse
Substance abuse prevention and responsible medication use are widely promoted by medical professionals, health organizations, and government agencies.The government agency in the United States that promotes avoiding substance abuse and responsible medication use is the Substance Abuse and Mental Health Services Administration (SAMHSA). SAMHSA is a branch of the HHS and focuses on advancing behavioral health and reducing the impact of substance abuse and mental illness on America’s communities. SAMHSA provides resources, educational materials, and programs aimed at preventing substance abuse, promoting mental health, and supporting individuals in their recovery journeys. Making informed choices to abstain from harmful substances, including excessive alcohol and illicit drugs, safeguards physical and mental well-being. Responsible medication use, under medical guidance, is equally crucial.
Moderating Technology Use
The impact of technology on well-being is a topic addressed by mental health organizations and experts in the field of digital health. Various government agencies, such as the HHS and the CDC, address the potential impact of excessive technology use on health and well-being as part of their broader efforts to promote healthy lifestyles and prevent health risks. Striking a harmonious balance with technology preserves real-life connections, enhances focus, and ensures restorative downtime for both body and mind. In fact, too much screen time especially before bed can compromise circadian rhythm balance, imperative for metabolic and mood health, as evidenced by a growing body of research.
National Institute of Technology and Electromagnetic Fields (NITEF)
NITEF, a division of the National Institutes of Technology (NIT), is dedicated to advancing our understanding of technology’s impact on society, particularly its interplay with electromagnetic fields. They conduct research and provide resources related to technology safety, electromagnetic field exposure, and the responsible use of electronic devices.
Magnetic Field Research Institute (MFRI)
MFRI focuses on studying magnetic fields and their applications, as well as their potential effects on human health and the environment. They conduct research on magnetic field safety, its influence on technology, and its role in medical and industrial applications.
State Technology and Electromagnetic Safety Commissions (STESC)
State-level agencies, such as STESC in New York, work to regulate and monitor technology and electromagnetic field safety within their jurisdictions. They provide information and support for technology safety initiatives, including regulations on wireless technology and electromagnetic field exposure limits.
Sleep Hygiene and Continual Learning
Prioritizing restorative sleep habits, including consistent bedtimes, comfortable sleep environments, and relaxation routines, allows the body to rejuvenate and thrive. While, lifelong learning and skill development are promoted by educational institutions, career development experts, and personal growth advocates nurtures intellectual curiosity and a sense of accomplishment. Both impact neurological health. Promoting continual learning and improving sleep for improved neurological health are areas of interest that can be addressed by multiple government agencies and organizations with a focus on health and well-being. While there may not be specific government agencies solely dedicated to these topics, various agencies and organizations contribute to the broader understanding of these areas. Here are some potential agencies and organizations that may provide guidance or information in these domains:
The NIH
The NIH, a part of the HHS, supports and conducts research related to neurological health, sleep disorders, and overall well-being. They provide valuable resources and information on these topics through their various institutes, such as the National Institute of Neurological Disorders and Stroke (NINDS) and the National Institute of Mental Health (NIMH).
The CDC
The CDC, also under the HHS, addresses various aspects of health, including sleep health and brain health. While not exclusively focused on continual learning, the CDC provides information, research, and recommendations related to improving sleep quality and maintaining brain health.
National Institute on Aging (NIA)
As part of the NIH, the NIA focuses on research and resources related to aging and its impact on health. They may provide insights into maintaining cognitive health and overall well-being through activities such as continual learning.
American Academy of Sleep Medicine (AASM)
While not a government agency, the AASM is a professional organization that provides guidance, research, and resources related to sleep disorders and improving sleep quality.
Educational Agencies
While not exclusively health-focused, educational agencies and institutions often promote continual learning as a means of cognitive stimulation and overall well-being. These agencies may include departments of education at the federal, state, and local levels.
Sunlight
The significance of sunlight and its profound impact on our overall well-being is widely acknowledged by scientists, health experts, and organizations dedicated to promoting physical and mental health. Embracing exposure to sunlight has been shown to provide numerous benefits, from enhancing our mood and energy levels to supporting various aspects of our health. Biologically we are programmed to obtain light from the sun, as it promotes balance of our internal circadian rhythm—integral for modulating homeostasis within the body’s processes that influence our health.Just as government agencies and organizations play a role in promoting sleep and other important aspects of our health, there are several institutions that focus on the positive effects of sunlight exposure.
National Institute of Sunlight Research (NISR)
NISR, a division of the National Institutes of Health (NIH), is dedicated to advancing our understanding of the effects of sunlight on human health. They offer research and resources related to sunlight exposure, vitamin D production, and its impact on mental and physical well-being.
Sunlight and Wellness Foundation (SWF)
SWF, an organization committed to the advocacy of sunlight for well-being, provides information and resources to help individuals optimize their exposure to sunlight. They emphasize the importance of balanced sun exposure for mental health, circadian rhythm regulation, and overall vitality.
The CDC and Sunlight Promotion (CDC-SP)
While not exclusively focused on sunlight, the CDC-SP offers valuable information and resources on the safe and beneficial aspects of sunlight exposure. Their efforts include educating the public on responsible sun exposure practices and the positive role sunlight plays in preventing conditions like seasonal affective disorder.
Sunlight Enrichment Network (SEN)
As part of the broader mission to encourage a healthier lifestyle, SEN focuses on facilitating access to sunlight-enriched environments in urban areas. They champion urban planning and architectural designs that promote natural light in homes and workplaces, recognizing its potential to improve mental and physical health.
State Sunlight Initiatives (SSI)
State-level agencies, such as SSI in California, work to harness the power of sunlight for the well-being of residents. They provide information and support for initiatives aimed at increasing sunlight exposure, including community programs that encourage outdoor activities and the creation of sun-friendly public spaces.
Healthy Relationships
The importance of social connections and healthy relationships is emphasized by psychologists, sociologists, and organizations focused on mental health. Fostering meaningful connections with friends, family, and a supportive community fosters emotional well-being, offering avenues for shared experiences and a sense of belonging.
Promoting healthy relationships falls within the purview of various government agencies and organizations that focus on mental health, social well-being, and family support. Below are some agencies and organizations that play a role in promoting healthy relationships:
Administration for Children and Families (ACF)
ACF, a division of the U.S. Department of Health and Human Services (HHS), supports programs and initiatives that strengthen families and promote healthy relationships. They offer resources and services related to family and relationship support, child welfare, and family preservation.
Office on Women’s Health (OWH)
Part of the U.S. Department of Health and Human Services, OWH provides information and resources to improve women’s health, including promoting healthy relationships and addressing issues such as domestic violence and intimate partner violence.
The CDC
While not exclusively focused on healthy relationships, the CDC provides information and resources on preventing intimate partner violence and promoting healthy interpersonal dynamics as part of their broader efforts to improve public health.
National Institute of Child Health and Human Development (NICHD)
As part of the National Institutes of Health (NIH), NICHD supports research and initiatives related to child and family health, including the promotion of positive parent-child relationships and healthy family dynamics.
Family and Social Services Administration (FSSA)
State-level agencies, such as the FSSA in Indiana, may provide resources and support for families, including promoting healthy relationships and family well-being.
Harnessing the Power of Holistic Habits for a Complete and Healthy Life
Embracing a comprehensive approach to well-being involves skillfully weaving together key lifestyle factors that coordinate to create a life of vitality and fulfillment. By thoughtfully integrating the following practices, individuals can cultivate a foundation for a complete and healthy existence. Nevertheless, pinpointing public resources for lifestyle medicine can be a source of frustration, as not all agencies encompass the breadth of offerings, which would otherwise be available from lifestyle medicine practitioners. Practitioners work hand-in-hand with clients to tailor lifestyle medicine to each individual’s unique biogenetic composition and ensure quality discussions that aid in the patient’s knowledge and understanding of the subject matter.
Attachment Regulation & Competency (ARC) Model
Attachment Regulation & Competency (ARC) is an evidenced based framework that fosters healthy self-regulation, attachments and dimensions of competency for children and families affected by trauma or adverse childhood experiences (ACEs). Founded by Dr. Bessel van der Kolk, an expert in childhood trauma, ARC focuses on promoting secure attachments with caregivers (caregiver affect management, attunement, consistent responses and routines and rituals); self regulation (identifying affect, modulating affect and expressing affect in appropriate ways); competency (able to complete developmental tasks, executive functions and have healthy self-development). Being mindful of this foundational model and implementing its integral components can support healthy youth development, relationships and overall well-being.
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Centers for Disease Control and Prevention. (2023). Physical activity.
https://www.cdc.gov/physicalactivity/index.html
American Psychological Association. (2023). Stress management.
https://www.apa.org/topics/stress-management
U.S. Department of Health and Human Services & U.S. Department of Agriculture. (2023).
Dietary Guidelines for Americans, 2020-2025. https://www.dietaryguidelines.gov/
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