Fusing Lifestyle Medicine and Endocrinology for Preventive Health - 3 Actionable Tips to Kickstart Today
Author: Chhaya Makhija, MD (American Board certified Endocrinologist)
Have you ever gazed upon the challenges of old age when you see your parents or grandparents, or the specter of sickness and diseases that surround humanity and our younger adults today and thought, "I want to be healthy and strong", “I want to live longer”, “I don’t want to fall sick ever again”? It's a sentiment that's universally shared. The Centers for Disease Control (CDC) reports that six in ten Americans have a chronic disease, and two in four have two or more chronic diseases.
It’s the right time now to change those statistics. Time waits for no one, urging us to seize the present as if it were the most precious "present" we've ever received. By nurturing and cultivating better habits, we have the remarkable opportunity to sculpt a healthier, fitter version of ourselves. Welcome to the journey of discovering the union of art of medicine and lifestyle – a journey towards prevention, vitality and wholesome life.
Lifestyle medicine: is a branch of medicine emphasizing evidence-based science and lifestyle interventions for disease prevention. It is a medical specialty that focuses on six pillars:
a whole-food, plant-predominant eating pattern,
physical activity,
restorative sleep,
stress management,
avoidance of risky substances, and
positive social connections.
Endocrinology is the study of hormones. After internal medicine residency, endocrine specialists undergo training called a fellowship in Diabetes, endocrine, and Metabolism. Hormones, Hormone signals, Glucose, and Insulin affect every cell of our human body, hence endocrinology is not just 1 organ specialty. The whole-person approach, symptoms, complex testing, and interpretation are essential in endocrine care.
Metabolism is a process of several chemical reactions occurring in the body and every cell to provide energy for our daily functions like breathing, digestion, reproduction, hormone signals, cell formation, and repair, circulation, and body temperature.
Disease = Dis+ease: An imbalance or an insult/injury to these processes leads to symptoms, diseases, and chronic conditions. A large cohort of diseases like prediabetes, type 2 diabetes, fatty liver, cardiovascular diseases, hypertension, high cholesterol, sleep apnea, obesity, gastroesophageal reflux, and constipation predominantly focus on initiating therapeutic lifestyle interventions and medications as an adjunct or as simultaneous therapy.
Did you know that as per CDC (Center for Disease Control), other than tobacco use, poor nutrition i.e. diet poor in fruits and vegetables is the second major risk factor for chronic diseases in our country?
In this era of healthcare and advancement, the primary and most crucial step of lifestyle counseling is given the least priority in terms of time and expertise at medical offices, hospitals, or any medical institution. Consequently, patients often find themselves inundated with generalized information from the internet, which fails to account for their unique health requirements and the nuances of their individual environments.
As a board-certified endocrinologist and lifestyle medicine specialist, I have the unique privilege of engaging in meaningful interactions with my patients starting with their side of narratives and essence of good health. This serves as the cornerstone for fostering open dialogues and laying the foundation for discussions centered around individualized lifestyle interventions. These interventions, backed by compelling evidence, hold the potential to steer the trajectory of health outcomes toward a resoundingly positive direction.
World Health Organization defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”. Across the guidelines of eminent bodies like the American Stroke Association, American Heart Association, American Diabetes Association, and American Psychology Association, one resounding truth echoes: the manifold health advantages of fruits, vegetables, and physical activity stand affirmed. These are recurrently spotlighted as pivotal components for diminishing risks and enhancing health outcomes.
Here are 3 simple steps toward optimizing your health journey:
1. Get your annual screening. Other than your blood count, electrolyte panel, and basic liver and kidney tests, check with your medical care team about the following:
Hemoglobin A1C (screening for diabetes)
A fasting cholesterol-lipid panel,
Measure waist circumference and blood pressure as important health parameters
Recognize any signs of insulin resistance like acanthosis nigricans, skin tags, etc.
Other age and symptom-based laboratory tests need to be discussed with your healthcare team.
2. Incorporate 2 additional servings of fruits and vegetables into your daily routine.
The “HOW TO”
Diverse Veggie and Fresh Fruit Mix: Elevate your meals by adding a side of colorful vegetables. Incorporate carrots, cucumbers, radishes, and berries into your plate. Their vibrant hues are not just visually appealing but also rich in essential nutrients.
An apple a day: Make it a daily ritual to carry an apple with you. It's a convenient and portable option for a quick, nutritious snack on the go.
Embrace Seasonality: Opt for seasonal produce when selecting fruits and vegetables. They're not only fresher but also tend to be more cost-effective. This encourages variety in your diet throughout the year.
Strategic Containers: Invest in small, reusable containers that are easily transportable. These containers make it simple to carry your chosen veggies and fruits to work or any other daily activity.
Close Accessibility: Keep these containers within arm's reach, whether it's in your work bag, desk drawer, or lunchbox. Having them readily available makes it more likely that you'll choose these nutritious options over less healthy alternatives.
3. Move more! Embrace the rhythm of movement! Beyond the confines of a mere 10,000 steps, infuse vitality into your day with brief 20 to 30-second reenergizing breaks. Whether stationed at a desk or on your feet, seize the opportunity to stroll, squat, ascend stairs, groove to your own beat, and hydrate. For those entrenched in a standing routine, keep reminders during your work hours for rejuvenating stretches. Even while behind the wheel, those long hours of commute, orchestrate moments for revitalizing breaks – stretch, stride, hydrate. If your legs falter, let your arms lead the dance of momentum. Stretch, Stretch, Stretch. Your body craves motion; gift it and it pays dividends in the times to come.
By integrating these strategies into your routine, you're ensuring that the goodness of lifestyle intervention becomes an integral part of your daily life. This simple yet effective approach can significantly contribute to your overall well-being and health.
If you are looking for medical expertise for the prevention of chronic diseases and improving longevity, CALL NOW or email for an appointment with Dr. Makhija.