Lifestyle medicine is an evidence-based practice of helping people adopt and sustain healthy behaviours like improving diet, increasing activity, managing stress, sleeping well, moderating alcohol consumption, and quitting tobacco.&nbsp;Large studies show such habits can extend our lives by well over a decade. What&rsquo;s more, these habits can even keep these extra years free of diseases like diabetes, heart disease, strokes, and cancer.
<h3>Here are 6 ways to start taking control of your health today.</h3>
<h4>Nutrition</h4>
Eating a plant-based diet &mdash; meaning a diet rich in vegetables, fruits, beans and legumes, nuts and seeds, and whole grains &mdash; can lower inflammation, as well as the risk of many chronic diseases such as diabetes, heart disease, strokes, and cancer. Simply put, food is medicine.
<h4>Exercise </h4>
Regular and consistent physical activity that can be maintained on a daily basis throughout life &ndash; walking, gardening, push ups and lunges &ndash; is an essential piece of the optimal health equation.
<h4>Stress</h4>
Stress can lead to improved health and productivity &ndash; or it can lead to anxiety, depression, obesity, immune dysfunction and more. Helping patients recognise negative stress responses, identify coping mechanisms and reduction techniques leads to improved wellbeing.
<h4>Sleep </h4>
Lack of, or poor-quality sleep can lead to a strained immune system. Identify dietary, environmental and coping behaviours to improve sleep health.
<h4>Substance abuse</h4>
The well-documented dangers of any addictive substance use can increase risk for many cancers and heart disease. Positive behaviours that improve health include cessation of tobacco use and limiting the intake of alcohol.
<h4>Relationships </h4>
Social connectedness is essential to emotional resiliency. Studies show that isolation is associated with increased mortality. Considering a patients home and community environment improves overall health.

Transform your life with the evidence-based practice of lifestyle medicine. Adopt healthy habits, prevent chronic diseases, and live longer

Healthy food comes first - Lifestyle medicine for all

Cravings and snacking every now and then is a very common habit, especially when we have such busy routines. However, it might also be a way for your body to communicate possible imbalances. Sometimes, you only need a break or a glass of water.
Below we've collected a few tips to help reduce food cravings and start listening to your body.
<ul>
<li>Aim to eat nutritionally balanced meals. Foods with protein and fibre provide longer-lasting satisfaction.</li>
<li>Avoid long stretches of not eating. Eat a nutritious meal or snack every 3-4 hours during the day. Waiting too long to eat be-cause you are busy or distracted may only lead to stronger hunger when you do eat and the risk of overeating. Also keep in mind that if your bedtime is more than 4 hours after you&rsquo;ve finished dinner, you may feel hungry again; to avoid snacking late night which can disrupt sleep, try to go to bed earlier when possible.</li>
<li>Avoid choosing hyper-palatable or ultra-processed snacks-that are high in sodium, fat, sugar, and calories but low in nutrition. These are the types of foods that trigger the brain reward pathways and cause cravings to eat more. Choose satisfying, less-processed snacks like fresh fruit, a handful of nuts, or a cup of low-sugar yogurt.</li>
<li>Limit environmental cues to eat, such as scrolling through social media posts about food and watching television cooking shows. In an office setting, detour away from the candy bowls and platters of bagels and treats that may be sitting in the break room.</li>
<li>Food cravings are sometimes learned behaviours that are associated with an event or environment, such as craving potato chips while watching late-night television. If so, research suggests that it is possible to &ldquo;unlearn&rdquo; the behaviour and reduce the craving by avoiding the food completely for an extended time. In addition, you can try changing the association by changing your evening routine with a different activity like listening to an audiobook or podcast.</li>
<li>Practice mindfulness when sensing a growing craving. Ask yourself if you are stressed, bored, angry? If so, try instead doing breathing exercises, talking a brisk 5-10 minute walk, listening to a meditation app or podcast, or playing a few favourite songs. If you can distract yourself from eating for about 5-7 minutes, the craving may subside.Try other dopamine-inducing activities such as taking a walk in nature on a sunny day, dancing, or watching a funny video and laughing aloud!</li>
</ul>
Other factors at play
<ul>
<li>Adequate sleep helps regulate metabolic functions; a lack of sleep is linked with imbalances in leptin and ghrelin levels.</li>
<li>Certain medications like antidepressants and antipsychotics can increase appetite and weight</li>
<li>Hormonal fluctuations during the menstrual cycle. When estrogen levels are low and progesterone is high, one may feel increased cravings.</li>
</ul>

Say goodbye to food cravings for good! Learn how to listen to your body and make healthier choices with these simple tips.

Tips to Help Reduce Food Cravings

Try this super-easy Dark chocolate mousse - but fair warning, easy to addictive! Enjoy!
<h4>Ingredients</h4>
<ul>
<li>1 ripe avocado</li>
<li>2 ripe banana</li>
<li>100 g of dark chocolate melted</li>
</ul>
<h4>Method&nbsp;</h4>
<ol>
<li>&nbsp;Blend all ingredients until smooth.</li>
<li>Spoon into individual serving bowls and chill in the fridge to set for 2 hours or until needed.</li>
<li>Serve topped with toasted coconut shavings or dry raspberry.</li>
</ol>

Get Ready for the Ultimate Chocolate Craving Satisfaction with This Insanely Easy Dark Chocolate Mousse Recipe

Super-easy Chocolate Mousse

Polycystic ovarian syndrome (PCOS) is the most common endocrine disorder in women of reproductive age, affecting the functioning of the reproductive, hormonal and metabolic systems. The etiology of PCOS is not fully clarified, but this condition may be related to the interaction between genetic and environmental factors.
The first-line treatment, according to the 2018 Guidelines of the American Society for Reproductive Medicine, is through lifestyle adjustment, which includes dietary interventions and exercise.
So, we brought 3 nutritional strategies that can be adopted for patients with PCOS:
Changes in the lifestyle:
A low carb diet is recommended, containing foods with low glycemic load, low content of saturated fats and rich in fiber. For women with overweight and obesity, weight loss should be stimulated, these strategies contribute to improved insulin resistance and hyperandrogenism of women with PCOS.
Combining dietary intervention with exercise is also crucial for weight loss, reducing risk factors and significantly improving the regularity of the menstrual cycle.
and micronutrients:
Vitamin D: It plays roles in several metabolic pathways and deficiency of this micronutrient can affect insulin resistance and PCOS. Higher levels of vitamin D have been associated with lower development of insulin resistance. Magnesium deficiency affects glucose metabolism. Chromium: Complementation with chromium may exert positive effects on reducing BMI, fasting insulin, and free testosterone in patients with PCOS. Coezim Q10 and vitamin E: They contribute to improved lipid profile and cardiovascular health. Myo-iositol: Reduces the symptoms of hyperandrogenism, helps in the regulation of menstrual cycle and fertility. Cronology of Nutrition:
For women affected by PCOS, having meals with the highest amount of calories at night has a negative impact on insulin resistance and androgenic hormones.
One study assessed the intake of the same amount of calories in women with COPD, the difference being that one group consumed the most calorie meal at breakfast and the other at dinner. The simple fact of changing the order of meals improved HOMA-IR, insulin, glucose and ovulation frequency in women with the highest calorie intake in the morning.
In addition to COPD, another gynecological disease that affects 6 to 10% of women of reproductive age is endometriosis.
Endometriosis is characterized by the presence of the endometrium outside the uterine cavity. It triggers symptoms such as pain associated with menstruation and sexual intercourse, discomfort when urinating and infertility. Women with endometriosis experience increased oxidative stress in the peritoneal cavity and blood, which is associated with chronic inflammatory processes.
The etiology is not fully clarified, but several studies suggest that diet is a potential risk factor for the development of this condition, but it is possible to be modified.
Based on various studies, it is suggested that increased consumption of vegetables, fruits, omega-3 fatty acids, low-fat dairy products and vitamin D may influence a lower risk of developing endometriosis.
On the other hand, excessive consumption of red meat, embedded foods, saturated fats and alcohol can increase the chances of developing the disease.
In addition, the intake of antioxidant vitamins and minerals (vitamin E, vitamin C, zinc and selenium) play an important role in preventing and relieving the symptoms caused by endometriosis. This is because they influence the decrease in the levels of inflammatory markers and the reduction of oxidative stress caused by the inflammation processes of endometriosis.
&nbsp;
References:&nbsp;
1) Zhang, Xiaoshuai, et al. &ldquo;<a href="https://pubmed.ncbi.nlm.nih.gov/31885557/">The effect of low carbohydrate diet on polycystic ovary syndrome: a meta-analysis of randomized controlled trials.</a>&rdquo; International Journal of Endocrinology 2019 (2019).
2) Abdolahian, Somayeh, et al. &ldquo;Effect of lifestyle modifications on anthropometric, clinical, and biochemical parameters in adolescent girls with polycystic ovary syndrome: a systematic review and meta-analysis.&rdquo; BMC Endocrine Disorders 20 (2020): 1-17.
3) Z. Faghfoori, et al., <a href="https://pubmed.ncbi.nlm.nih.gov/28416368/">Nutritional management in women with polycystic ovary syndrome: A review study</a>, Diab Met Syndr: Clin Res Rev (2017).
4) Huijs, Emma, and A. W. Nap. &ldquo;The effects of nutrients on symptoms in women with endometriosis: a systematic review.&rdquo; Reproductive BioMedicine Online (2020).
5) Moore, Judith S., et al. &ldquo;Endometriosis in patients with irritable bowel syndrome: specific symptomatic and demographic profile, and response to the low FODMAP diet.&rdquo;
6) Australian and New Zealand Journal of Obstetrics and Gynaecology 57.2 (2017): 201-205.
7) Santanam, Nalini, et al. &ldquo;Antioxidant supplementation reduces endometriosis-related pelvic pain in humans.&rdquo; Translational Research 161.3 (2013): 189-195.
8) Jurkiewicz-Przondziono, Joanna, et al. &ldquo;Influence of diet on the risk of developing endometriosis.&rdquo; Ginekologia polska 88.2 (2017): 96-102.
&nbsp;

You'll learn all about nutrition,
healthy habits and more!

To guide you through your journey towards a healthier life, we provide only the best and well researched content.

You'll learn all about nutrition, healthy habits and more!

To guide you through your journey towards a healthier life, we provide only the best and well researched content.

You'll learn all about nutrition,
healthy habits and more!