Lifestyle Medicine: Prescription for a Healthier Tomorrow

Written by: Pansiluni Weerawansa

Photo by Getty Images

Dedicated to material existence, modern man has forgotten that apart from pills, health is built with the help of everyday life and the choices we make. Lifestyle medicine is an emerging branch that encourages us to rethink the whole philosophy of dealing with health—not only with diseases, but with the construction of health in the long term. This is an innovative approach because the responsibility for health improvement is again fully vested in the people emphasising changes in their living habits which are minor but impactful. It is a healthy solution for the future which facilitates not only healing of the body but nurturing of the mind.

The Relationship Between Living Habits and the State of Mental Health 

When one mentions the word medicine, one instinctively thinks about doctors, prescriptions, and clinical treatments. However, in the past few years,new ways of thinking about well-being—particularly general mental health—have emerged. A few of the contemporary mental health issues such as anxiety and depression, for instance, are intertwined with one’s lifestyle—so much so that the potential impact of our daily routine on our emotional and psychological state is one which is frequently underestimated. It is important to note that it’s not just about seeing a therapist or taking medication, although both are critical tools. It’s about the choices we make every day—what we eat, how we move, how much sleep we get, and how we manage stress all have a direct impact on our mental health.

Consider nutrition—the food we eat can have a profound effect on our mood and mental clarity. A diet heavy in processed foods, sugar, and unhealthy fats has been shown to increase the likelihood of developing mood disorders. On the other hand, a balanced, nutrient-dense diet can promote brain health and emotional well-being. Simple adjustments like adding more fruits, vegetables, and healthy fats to our meals can help stabilise mood and improve overall mental health.

When it comes to exercise, many of us see it as a way to stay physically fit—a means to burn off the extra calories or to get toned muscles. But it’s so much more than that. Exercise is like a reset button for our minds. Moving our bodies doesn’t just work the muscles; it works wonders on our mental health too. It’s not about running marathons or spending hours at the gym. In fact, something as simple as a brisk walk around the block or a few stretches in the morning can work wonders for your mental state. Every time we get our bodies moving, we’re not just strengthening our muscles—we’re building mental resilience, calming anxious thoughts, and boosting our overall sense of well-being. Regular physical activity has been shown to increase the release of endorphins, the brain’s natural mood boosters, which help alleviate symptoms of anxiety and depression (Harvard Medical School, 2018). So it’s not just about looking good—it’s about feeling good too.

But there’s another aspect of lifestyle medicine that can’t be ignored—sleep. Sleep is often overlooked in the chaos of daily life, yet it plays a huge role in mental health. A proper night’s sleep allows our brains to reset and recharge, process emotions, and prepare us for the day ahead. When we don’t sleep enough, our emotional regulation gets all out of whack. We feel more irritable, anxious, and overwhelmed. It’s amazing how something as simple as a good night’s sleep can clear away the mental fog. Research shows that chronic sleep deprivation can lead to increased levels of stress, anxiety, and even depression. If so, why do we often sacrifice it for late-night work or endless scrolling on our phones? Small changes, such as creating a consistent bedtime routine or avoiding screen time prior to our sleep, can have a profound impact on our mental well-being.

Stress is often described as the silent epidemic of the modern age. We’re constantly juggling multiple roles, managing deadlines, managing relationships, and trying to keep up with everything that’s expected of us. As a result, it is not a hidden fact that stress has become a major contributor to both physical and mental health problems. Chronic stress doesn’t simply make us feel overwhelmed—it can lead to long-term health issues such as heart disease, diabetes, and even depression (American Psychological Association, 2017). Lifestyle medicine offers us tools to manage stress in healthier ways. It’s not just about taking a few deep breaths or meditating for five minutes—though those things can help. It’s about creating a lifestyle that allows for complete balance.

Mindfulness practices like meditation and yoga have been shown to reduce stress and improve emotional regulation (Goyal et al., 2014). These activities encourage us to slow down, breathe, and reconnect with our bodies in the present moment. It’s a counterbalance to the frantic pace of modern life. Even just a few minutes a day can have a significant impact on how we feel.

It’s also about social connections. In a world dominated by social media, it’s easy to feel isolated even when we’re surrounded by others. Human connection is essential for mental health. Lifestyle medicine encourages us to nurture relationships that support us, build communities where we feel safe, and reach out when we’re struggling. The importance of social bonds cannot be overstated—research suggests that having strong social support can help buffer the effects of stress and improve mental well-being (Cohen & Wills, 1985).

A Personalised Approach to Healing

One of the most beautiful things about lifestyle medicine is that it’s deeply personal. It’s not about one-size-fits-all solutions. It’s about meeting people where they are, taking into account their unique needs, challenges, and circumstances. For someone struggling with depression, it might be too much to suddenly overhaul their diet or start an intense exercise routine. But small, gradual changes can make a world of difference.

Think about someone like Priya, a young professional who is feeling burnt out from her demanding job. She might find it hard to even get out of bed in the morning, let alone commit to long workout sessions or cook elaborate meals. For Priya, lifestyle medicine might involve starting with something small like taking a 10-minute walk after work or swapping out a sugary snack for a piece of fruit. These little steps don’t feel overwhelming, and they’re achievable, but they can add up to big improvements in both her physical and mental health over time.

This is where the human element of lifestyle medicine shines. It’s not about strict rules or unattainable ideals; it’s about creating sustainable habits that fit into real life. And for those struggling with a mental illness, these small changes can help restore a sense of control and agency over their well-being. When we stop seeing change as an insurmountable challenge and start approaching it as a series of small, manageable steps, healing becomes not just possible—but sustainable.

The Science of Habit Change

The journey to better health isn’t always easy, especially when it comes to breaking long-established habits. But lifestyle medicine draws on the science of behavior change to help us make lasting changes. One of the most powerful tools in this regard is the concept of “keystone habits”—small, positive changes that create a ripple effect, improving other areas of life.

Take sleep, for example. Getting enough sleep can improve mood, increase energy for physical activity, and reduce cravings for unhealthy food. In turn, feeling well-rested can make it easier to manage stress and build emotional resilience. So, by focusing on improving sleep first, we can create a domino effect that positively influences other aspects of our health.

But this doesn’t happen overnight. Change takes time, and it’s often messy. We’ll slip up, we’ll get frustrated, and we’ll face setbacks. But the key is to keep moving forward, no matter how small the steps. Over time, those little changes compound, and we start to see the benefits—not just physically but mentally as well.

A Healthier Tomorrow

Looking ahead, the promise of lifestyle medicine is that it offers not just a way to manage disease but a way to prevent it. By addressing the root causes of many chronic conditions—poor diet, lack of exercise, stress, and insufficient sleep—we can drastically reduce our risk of developing these diseases in the first place.

But it’s not just about individual actions. For lifestyle medicine to truly make a difference, we need a cultural shift. We need policies that make healthy food more accessible, that create spaces for physical activity, and that promote mental health as an essential component of overall well-being. It’s about building a society where health is viewed as a holistic, community-wide effort.

In conclusion, lifestyle medicine is not just about improving physical health; it’s about healing the whole person—the body, the mind, and the spirit. It’s about creating habits that allow us to thrive, not just survive. It’s about recognising that our mental health is just as important as our physical health, and that the small, everyday choices we make can have a profound impact on how we feel and how we live.