How Lifestyle Medicine Can Transform Your Health…. Without Turning Your Life Upside Down
Let’s talk about the uninvited guests that crash your health party: type 2 diabetes, prediabetes, GERD (gastroesophageal reflux disease), NAFLD (non-alcoholic fatty liver disease), and that overly familiar nuisance called obesity. These conditions have a knack for overstaying their welcome, but here’s the twist – you don’t have to live with them forever. And no, I’m not suggesting some miracle cure or a life of foraging for kale in the woods. Instead, let’s chat about lifestyle medicine – the sensible, science-backed friend that actually works.
My Journey to Understanding Lifestyle Medicine
For years, I was stuck on the merry-go-round of quick fixes. Every new diet or miracle solution promised the world but left me more frustrated (and often hungrier) than before. Then life threw me a curveball – a series of chronic health issues that demanded my attention.
Enter lifestyle medicine, the unsung hero of healthcare. Unlike fad diets or questionable trends, it’s about treating chronic conditions by addressing their actual causes. Think of it as fixing the leak instead of just mopping the floor.
Spoiler alert: it works.
What Is Lifestyle Medicine?
Think of Lifestyle Medicine as that sensible friend who actually gives good advice instead of trying to sell you the latest miracle tea from their MLM business. It's a science-backed approach that looks at your health through six different lenses – like wearing those 3D glasses at the movies, except instead of making things jump out at you, they help you see the full picture of your wellbeing.
Let's break down these six pillars (and no, none of them involve drinking celery juice at midnight while standing on one foot):
Nutrition That Makes Sense
This isn't about following the latest TikTok food trend or eliminating entire food groups because some influencer told you to. It's about eating real, whole foods that your grandmother would recognize. You know, the stuff that grows from the ground or had a mother (with some exceptions – I'm looking at you, processed cheese product).
Movement That Doesn't Make You Cry
Exercise doesn't have to mean training for a marathon or doing burpees until you question all your life choices. Sometimes it's as simple as taking the stairs instead of the elevator, or dancing in your kitchen while waiting for your coffee to brew. The goal? 150 minutes of movement per week that doesn't make you want to fake your own disappearance.
Sleep: Your Free Medicine
Remember when we were kids and fought against nap time? Oh, how the tables have turned. Now we know that those 7+ hours of sleep aren't just luxury – they're medicine. Free medicine. The kind that helps regulate your hormones, manage your appetite, and make you less likely to bite someone's head off at 9 AM.
Stress Management (Because Life Happens)
Your body can't tell the difference between running from a tiger and stressing about your inbox hitting triple digits. That's why stress management isn't just some new-age concept – it's crucial for your health. Whether it's meditation, deep breathing, or just taking five minutes to stare out the window and contemplate why cats knock things off tables, finding your zen is key.
Relationships: Your Health's Best Friend
Turns out, your mom was right – you need good friends. Social connections aren't just nice to have; they're necessary for your health. Whether it's family, friends, or your local book club that's really just an excuse to drink wine and pet the host's cat, these connections matter.
Substances: Choose Your Adventures Wisely
This pillar is about being mindful of what you put into your body. It's not just about avoiding the obvious bad guys (tobacco, drugs and alcohol) – it's about making conscious choices that support your health rather than sabotage it.
The Secret Sauce: My Three-Pronged Approach
Now, here's where I get a bit rebellious (in the most evidence-based way possible, of course). While these six pillars of Lifestyle Medicine are solid gold on their own, I've found that combining them with the Mediterranean diet AND intermittent fasting is like discovering cheat codes for your health.
The Mediterranean "Diet" (Plot Twist: It's Actually a Lifestyle)
The Mediterranean diet is not just an excuse to imagine yourself on a Greek island (although, let's be honest, that's a perk). This eating style is about abundance: fresh vegetables, olive oil, lean proteins, and whole grains that make your taste buds and your body happy. The best part? It's effective without being restrictive. So go ahead, drizzle that olive oil. Your health will thank you.
But calling it just a diet is like calling a symphony just some nice background music. Because this isn't just about what's on your plate – though what's on your plate is pretty spectacular. It's about turning every meal into a social event that would make your Instagram followers jealous – except you're too busy enjoying the moment to post about it.
Picture this: Instead of inhaling your lunch while hunched over your keyboard (we've all been there), you're sitting around a table with family or friends, sharing stories and laughs while passing around dishes that would make your taste buds dance the tarantella. This isn't just some romantic notion – it's science-backed social medicine at its finest.
You see, when you combine these social connections with the food itself, something magical happens. Your body gets the nutrients it needs to stabilize blood sugar and reduce inflammation (hello, better A1C levels!), while your soul gets the connection it craves. It's like a two-for-one deal that actually delivers on its promises.
The best part? This isn't about perfection. Nobody in the Mediterranean is counting calories or obsessing over whether their olive oil is exactly one tablespoon. They're too busy living life, enjoying their food, and probably arguing passionately about whose grandmother makes the best caponata. (Spoiler alert: They're all the best.)
Think of it this way:
Those long, leisurely meals? They're actually helping your digestion
The animated conversations? Natural stress relief
The fresh, whole foods? Your body's new best friends
The sense of community? Better than any supplement you could buy
And yes, a glass of red wine might make an appearance (if your doctor gives you the green light, of course). But it's not about the wine – it's about slowing down, connecting with others, and remembering that good health isn't just about what you eat, but how you eat it.
The best part is that it naturally supports several of the six pillars of Lifestyle Medicine – nutrition (obviously), relationships (those long, social meals), and stress management (have you ever tried to be stressed while enjoying a leisurely dinner with friends?).
Add in intermittent fasting, which gives your body the break it desperately needs from constant digestion, and suddenly you've got a powerful trio working in your favor.
The Power of Intermittent Fasting (or: Giving Your Stomach a Well-Deserved Break)
Here’s where the magic happens. When you combine intermittent fasting with lifestyle changes and the Mediterranean Diet, it's like putting your wellness journey on steroids (except it's totally natural and won't get you banned from the Olympics). This trio works together like a well-oiled machine, each part amplifying the others until you've got something that's greater than the sum of its parts. So, if your blood sugar spikes faster than your temper on a bad day, intermittent fasting might just be your new best friend. The 16/8 method – fasting for 16 hours and eating within an 8-hour window – isn’t just trendy; it’s transformative. Think of it as giving your digestive system the break it’s been demanding.
Is intermittent fasting safe for diabetics?
Absolutely… when done right. Don’t go rogue! Especially if you’re on medication to lower your blood sugar. In any event, it’s always best to consult your healthcare provider before diving in.
Real Stories, Real Results
You’ve seen the Instagram “before-and-after” photos, but nothing beats hearing real stories from real people. From reversing type 2 diabetes to feeling more energized, these successes prove that small changes can lead to big transformations.
Take my husband Larry, for instance. Being the wonderfully supportive soul that he is, when I embarked on this health adventure, he didn't just cheer from the sidelines – he jumped right into the deep end with me.
Picture this: It's 2019, and Larry's tipping the scales at 215 pounds, with a type 2 diabetes diagnosis that's old enough to vote (we're talking 20+ years here). And when I say his blood glucose levels were uncontrolled, I mean they were doing the cha-cha in the double digits with absolutely no rhythm or reason.
Fast forward to today, and the same man whom doctors had essentially patted on the head and told "This is just your life now" is hovering around 165 pounds, with his last A1C coming in at 6.2. That's prediabetic range!
As for yours truly? Well, I'm chugging along like the little engine that could (and did, and continues to do so). The numbers on my scale are heading in the right direction, my fatty liver has packed its bags and left town (goodbye, NAFLD!), and I'm managing both my GERD and type 2 diabetes without medications. Nada. Zip. Zero. Just me, making friends with better lifestyle choices and waving goodbye to all those conditions that thought they could crash on my couch forever…
A Final Thought (Or: Why You Should Start Now)
Transforming your health doesn’t mean sacrificing your sanity. Lifestyle medicine offers a path that’s effective, sustainable, and – dare I say it? – enjoyable. Whether you’re fasting, walking, or savouring Mediterranean-inspired meals, every small step counts.
Ready to take the first step?
Start with something simple. Maybe it’s swapping soda for water or going for that post-dinner stroll.
Remember, even the smallest changes can kick-start a journey that’s nothing short of transformative.
[Disclaimer: This blog post provides general information about Lifestyle Medicine, intermittent fasting and Type 2 diabetes. Always consult with qualified healthcare professionals before making changes to your diabetes management routine. They know your specific situation best, and their guidance is crucial for safe implementation of any new health strategy.]
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