Lifestyle and Health

The word ‘health’ is defined by the World Health Organisation as ‘a state of complete physical, mental and social wellbeing, and not merely the absence of disease or infirmity’ (www.who.int). This state of health is a very individual thing as we will all have our own versions of ‘normal’.

Many individual factors can have a significant impact on our overall health and wellbeing. This can include things like what we eat, how well we sleep, how often we exercise, how we deal with stress, how we care for our mental health, what our relationships are like (both with ourselves and others), and whether we consume substances such as alcohol.

What is lifestyle medicine?

‘Lifestyle Medicine’ is an evidence based medical speciality that is used by many health professionals. The focus is on the optimisation of the patient’s health by introducing positive lifestyle changes for each of the lifestyle pillars listed below.

1.      Mental Wellbeing

2.      Minimising Harmful Substances

3.      Healthy Relationships

4.      Healthy Eating

5.      Sleep

6.      Physical Activity

(British Society of Lifestyle Medicine)

Lifestyle Medicine uses ‘evidence based’ techniques to teach patients how to make better health choices. Guidance is specific to the individual and is based around the pillars(s) most relevant to them and their situation. Any suggested lifestyle change(s) will be supported by evidence found in clinical studies. When change equals a positive outcome, the patient or client is more likely to engage.

Changes do not need to be big to see health improvements. When we feel better, we are more likely to make healthy life choices, which in turn can improve our wellbeing, quality of life and reduce risks of developing conditions like high blood pressure, type 2 diabetes or obesity.

Lifestyle Medicine and Menopause

During the menopause transition, hormone changes can lead to bothersome symptoms and can often have an overall negative impact on lifestyle and wellbeing. Hormone Replacement Therapy (HRT) can be used to improve menopausal symptoms, but occasionally this treatment is either not suitable for the patient taking (due to previous/current health conditions or associated risks), or it may be personal choice to not take HRT. In this instance there is great benefit to be found in using Lifestyle Medicine for symptom improvement. Lifestyle changes may help reduce or completely resolve some symptoms. In addition, interventions carry no risks so can be used safely alongside medications (including HRT).

Start with small changes

Sometimes we can feel overwhelmed when it comes to making lifestyle changes. We have all been there at the end of December with our ‘New Year’s Resolutions’. We have the best of intentions to start our new healthy lifestyles, but the pressure to be ‘perfect’ becomes too much and we give up before the end of January. Life is not perfect, we are not perfect, is perfect even a realistic goal? I would argue that moderation and balance in life is more important. Small changes are more likely to be sustainable and therefore have more of an impact on our long term health and wellbeing.

Things I would suggest to consider for each pillar;

Mental Wellbeing

·      Try to introduce daily mindfulness where possible. That may be a daily meditation (there are many free guided meditations online), journaling or even just spending quiet time in nature. Nature can make us feel more grounded, more at peace and is a natural mood booster. Modern living can be very past paced. It is not unusual for us to notice things around us ‘suddenly change’ eg like a tree that has ‘suddenly’ grown, or a season has ‘suddenly’ changed. Did the tree grow quickly? Did the season suddenly change? Or is it perhaps that it is us who are passing through our weeks quickly whilst we fill our days with deadlines and commitments, and we don’t notice gradual change? Try to take time in nature daily if you can and just slow down, breathe, listen to the sounds around you, observe the vibrant colours, notice the way everything is connected and has a purpose in nature.

Minimising Harmful Substances

·      Try to reduce how much alcohol you consume or how many cigarettes you smoke, as any reduction can still have a positive impact on health. Aim to do what you feel is realistic for you and if needed seek advice from a health professional - especially if you think you may have a problem with alcohol or drugs.

·      Alcohol can have a negative impact on mood, sleep and hot flushes during menopause so cutting down or avoiding alcohol completely is best.

Healthy Relationships

·      Healthy relationships can be complex for general advice, so perhaps consider starting with the relationship you have with yourself. By adding a daily affirmation such as ‘I am enough’, ‘I am abundant’ ‘I am worthy’, we can increase self esteem and self worth. Create an affirmation that resonates with you and say it to yourself as often as needed. When you hear that inner critic talking to you, just try to listen with compassion as it often comes from a place of fear and ultimately self protection. Aim to repeat an affirmation in response to any negative ‘inner chatter’. The more we repeat positive affirmations, the quieter the inner critic’s voice becomes.

Healthy Eating

·      Most of us know we could be making better and healthier food choices at times, but the convenience of many store-bought packaged products or fast foods can be tempting. Rather than instantly looking at removing things from your diet (unless you feel able to), focus on adding whole foods instead. A whole food is any food in its natural state ie it has been minimally processed. This includes foods such as fruit, vegetables, whole grains, legumes, nuts and seeds. Plant based whole foods are an excellent choice for creating the base of any healthy meal. They are full of fibre and protein keeping you fuller longer, perfect for hitting daily nutritional needs, and they taste great. Clever marketing can often make us believe picking up a ‘snack’ bar is quick, easy and convenient, but surely you can’t get more convenient than picking up and peeling a banana, or biting into a ripe apple?

Sleep

·      Try to get out into daylight at the start of your day in order to help with your circadian rhythm - your body’s natural sleep-wake cycle. Aiming for a routine of going to bed and getting up at the same time each day can also help with sleep, alongside avoiding stimulants such as alcohol or caffeine, bright lights and screens before bed. The mindful practices mentioned above can also help with sleep. When we feel relaxed and calm, the body is more likely to settle into a good sleep routine. There will always be times when other factors may effect sleep eg shift work, babies, pets, noisy buildings, traffic going by our homes, but sticking to a good sleep hygiene routine is the key to feeling more rested.

·      Finding ways to add mindfulness and grounding into daily routine before bed during menopause transition is important as sleep can be significantly disrupted. Perhaps consider adding a practice like Yoga Nidra before bed or during the night if unable to sleep as this can be a great relaxation tool to help with sleep (there are lots of free videos online). The goal is to feel rested and calm even if solid sleep has been difficult. Try to keep to the same routines during day also especially getting that morning daylight and feet on the ground – bare feet on the grass would be even better if possible. This can help ground and calm us, making us feel more energised.

Exercise

·      Any movement is positive for your body and health, but the key is finding something that you truly enjoy so it doesn’t feel like a chore. You are much more likely to stick with an activity that brings you joy and will therefore make it part of your lifestyle. Walking is a great whole body exercise. You may have a green space near you where you can combine being in nature with exercise, and you could take a friend or partner as support. You don’t need to be a member or a gym to get fit either. There are many exercise videos online that are free. Do what you feel able to do for your age, fitness level and personal goals.

·      Sometimes joint pains can worsen during menopause. It is important to seek advice from a health professional if your pain is significantly affecting day to day life, otherwise remembering to warm up before exercise can help and reduce chance of injury. Activities like swimming (both outdoor and indoor) can ease strain on joints and help build up strength again. There are many local groups to join for support.

Remember, any positive change no matter how small, can have a big impact to your overall health and wellbeing.