LIFESTYLE MODIFICATIONS

Lifestyle includes the behaviour and activities that make up our daily life. This depends on :
work done, food eaten and leisure activities done. A healthy lifestyle is the cornerstone of
prevention. Its promotion is a major task for all healthcare providers with the collaboration of
the family and caregivers. It includes intervention in personal behaviour and risk factors
(such as lack of physical activity, use of tobacco, unhealthy food habits and overweight), and
all interventions aimed at changing lifestyle should be lifelong.

Lifestyle modification involves altering long-term habits, typically of eating or physical

activity, and maintaining the new behaviour for months or years. Lifestyle changes are a
process that take time and require support. Once you’re ready to make a change, the difficult
part is committing and following through. Modification of lifestyle are even more important
to a much larger population of patients, those who are genetically predisposed to develop
various diseases if exposed to adverse environmental factors. As a consequence of the rapid
growth of these environmental factors - including obesity, physical inactivity, stress,
excessive alcohol consumption, and too much dietary sodium plus too little dietary potassium
- the incidence of diseases continues to increase.
Lifestyle medicine is a branch of medicine dealing with research, prevention and treatment
of disorders caused by lifestyle factors such as nutrition, physical inactivity, and chronic
stress. In the clinic, major barriers to lifestyle counselling are that physicians feel ill-prepared
and are sceptical about their patients' receptivity.

STRATEGIES FOR LIFESTYLE MODIFICATIONS :The strategies to help make

lasting, positive lifestyle and behavior changes:
 Make a plan that will stick. Your plan is a map that will guide you on this journey of
change. You can even think of it as an adventure. When making your plan, be
specific. Want to exercise more? Detail the time of day when you can take walks and
how long you’ll walk. Write everything down, and ask yourself if you’re confident
 that these activities and goals are realistic for you. If not, start with smaller steps. Post
your plan where you’ll most often see it as a reminder.
 Start small. After you've identified realistic short-term and long-term goals, break
down your goals into small, manageable steps that are specifically defined and can be
measured. Is your long-term goal to lose 20 pounds within the next five months? A
good weekly goal would be to lose one pound a week. If you would like to eat
healthier, consider as a goal for the week replacing dessert with a healthier option,
like fruit or yogurt. At the end of the week, you’ll feel successful knowing you met
your goal.
 Change one behavior at a time. Unhealthy behaviors develop over the course of
time, so replacing unhealthy behaviors with healthy ones requires time. Many people
run into problems when they try to change too much too fast. To improve your
success, focus on one goal or change at a time. As new healthy behaviors become a
habit, try to add another goal that works toward the overall change you’re striving for.
 Involve a buddy. Whether it be a friend, co-worker or family member, someone else
on your journey will keep you motivated and accountable. Perhaps it can be someone
who will go to the gym with you or someone who is also trying to stop smoking. Talk
about what you are doing. Consider joining a support group. Having someone with
whom to share your struggles and successes makes the work easier and the mission
less intimidating.
 Meditate or Practice Mindfulness Each Day :Mindfulness is a growing area of
importance in the health and wellness world. It is a practice which teaches being
present and aware of the things around you and what you’re doing. Many meditation
principles relate to mindfulness, and it seems practicing these techniques each day
could play a major role in overall wellness. For starters, mindfulness and meditation
may help eliminate any negative thoughts from your day, reduce stress, and improve
quality sleep
 Ask for support. Accepting help from those who care about you and will listen
strengthens your resilience and commitment. If you feel overwhelmed or unable to
meet your goals on your own, consider seeking help from a psychologist.
Psychologists are uniquely trained to understand the connection between the mind and
body, as well as the factors that promote behavior change. Asking for help doesn't
mean a lifetime of therapy; even just a few sessions can help you examine and set
attainable goals or address the emotional issues that may be getting in your way.
 Set Realistic Daily Goals: Too often, people set themselves up for failure on a
regular basis because they set too many goals for a particular day. It seems setting
unrealistic daily goals is something that can lead to unnecessary stress. So, consider
setting simpler goals, and if needed, prioritize your day-to-day tasks. In addition,
consider finding ways to make your day more efficient, and if you need to cut back on
something that is time-consuming then do it.
 Volunteer Your Time to Help Others : Another area of mental health that tends to
be overlooked is the sense of satisfaction and helping others. Volunteering your time
and efforts to those in need can be a great way to boost the life of another, which can
bring satisfaction, joy, and personal accomplishment.
 While volunteering should not be an activity that you see as merely a way to bring
yourself satisfaction, it is a way to boost this area in your mental health. Perhaps
throughout the process, you will meet some new people, make some new
acquaintances, and be social—which can all also boost your mental wellness
BENEFITS OF LIFESTYLE MODICFICATIONS :
 Disease Prevention
One of the long-term benefits of living a healthier lifestyle is the prevention of
diseases such as heart disease, stroke and diabetes. According to MayoClinic, these
changes can be difficult. Even though you may understand the relationship between
eating specific foods and your risk for heart disease, it can be difficult to undo years
of unhealthy eating habits. However, the benefit is the prevention of arthritis,
osteoporosis, stroke, diabetes and other immune-mediated illnesses that are affected
by the dietary and lifestyle choices we make every day.
 Injury Prevention
Living a healthy lifestyle includes paying close attention to safety issues that may
increase your potential for being injured. For instance, according to
FamilyDoctor.org, using appropriate lifting techniques when weight lifting will help
to prevent back injuries that can plague you for the remainder of your life. Other
smart lifestyle choices include wearing a helmet when bike riding, wearing seatbelts
in the car and using appropriate safety gear when playing sports.
 Increased Energy
Changing lifestyle choices and eating healthy food are not about being unrealistically
thin but rather about having more energy and staying as healthy as possible.
According to HelpGuide.org, eating smart is about both what you eat and how you
eat. Eating healthy can boost your energy levels and allow you to participate in more
activities on a daily basis. According to a study at the University of Georgia,
researchers found overwhelming evidence that regular exercise also plays a role in
increasing energy levels and reducing fatigue. Researcher Patrick O'Connor, from the
exercise physiology laboratory at the University of Georgia, commented that while
people may not want to exercise while fatigued, a bit more activity will often help to
reduce feelings of fatigue and exhaustion.
 Healthy Weight
The healthy lifestyle choices of stopping smoking, reducing alcohol intake and eating
a well-balanced diet that is high in fruits and vegetables and low in processed foods
and fats will help to maintain a healthy weight. According to the Cleveland Clinic,
reducing weight to within normal limits can also significantly reduce the risk of heart
disease and improve overall health and well-being.
 Good Mental Health
Your mental health also depends upon your healthy lifestyle choices. According to
HelpGuide.org, eating well and exercising can help defend against depression and
will sharpen your memory and stabilize your mood. By learning to expand your range
of food choices and make smart lifestyle decisions, such as reducing or eliminating
alcohol from the diet and stopping smoking, you can benefit with an improved mood
and a better outlook on life.
“SMALL CHANGES CAN IMPROVE YOUR LIFE”