What is Lifestyle Medicine?

The perimenopause years (typically starting in your 40s) bring significant hormonal changes that can affect every aspect of your wellbeing. While these changes are natural, our modern lifestyle often intensifies symptoms like: 

• Disrupted sleep patterns
• Mood fluctuations and anxiety
• Hot flushes and night sweats
• Changes in body composition
• Brain fog and reduced concentration
• Digestive changes

The following lifestyle changes can have a positive impact on your symptoms and general wellbeing:

• Quality Sleep
• Reduced Alcohol
• Increased Movement 
• Nutrient-dense diet
• Stress-reduction

These lifestyle changes can be used alone, or in combination with menopausal hormone therapy (MHT), to reduce symptoms of perimenopause and menopause and improve overall metabolic health.

Weight management is complex, influenced by genetics, environment, hormones, and modern lifestyle patterns.We address the modifiable factors that influence metabolic health through:

• Sustainable lifestyle modifications
• Personalised behaviour change strategies
• Support with medications when appropriate

The goal isn't just about numbers on a scale - it's about creating lasting positive changes that enhance your overall wellbeing, energy levels, and quality of life.

Lifestyle and habit changes effectively manage and even reverse type 2 diabetes and pre-diabetes. Using a whole food, nutrient-dense diet and increasing physical activity can significantly reduce blood sugar levels and improve insulin sensitivity. For many, these changes have led to reduced diabetes medication and, in some cases, complete remission of the disease. These dietary and exercise interventions also contribute to weight loss, which is crucial in maintaining healthy blood sugar levels over the long term. With guidance to help you adopt these lifestyle changes, you can take control of your diabetes.

In Australia, around 150 people over the age of 25 suffer a heart attack every day and every 19 minutes, someone suffers a stroke for the first time. Scientific studies show that lifestyle changes can prevent, treat and even reverse plaque build-up in your arteries. The key is for about 85% of your diet to come from whole, plant-based foods. In addition, minimising processed foods, choosing healthy fats, and regular physical activity can improve cardiovascular health, including reversing existing heart disease symptoms and significantly reducing the risk of heart attack. With support and guidance, you can transform your heart health naturally.

High blood pressure is one of the most significant risk factors for heart disease and stroke. Eating a diet rich in fruits, vegetables, whole grains and low in salt and processed food can lower blood pressure and reduce your reliance on medication. Research shows that this pattern of eating (known as the DASH diet) lowers blood pressure as much, and at times MORE than blood pressure-lowering tablets and is sustainable and adaptable to your unique lifestyle. At Vitality Lifestyle Medicine, you can learn how to make these effective dietary changes and achieve sustainable improvements in your blood pressure.

Lifestyle modifications are essential to prevent and help treat high cholesterol and the risk of heart disease. Evidence shows that adopting a healthier diet, engaging in regular physical activity, and losing weight can effectively lower total cholesterol and LDL-C (aka ‘bad cholesterol). These non-medication tactics are the first steps before considering drug therapy. Emphasising a balanced diet rich in fruits, vegetables, and whole grains while reducing saturated fats can significantly improve your cholesterol and cardiovascular health.

Studies show that lifestyle changes can effectively manage joint pain, osteoarthritis and rheumatoid arthritis. Chronic inflammation is closely linked with arthritis, and lifestyle changes that reduce this inflammation can significantly reduce symptoms. Studies show that a whole-person approach that includes these lifestyle changes positively influences the course of osteoarthritis, enhancing joint function and reducing pain​. A lifestyle approach integrates dietary changes, including anti-inflammatory foods, regular physical activity tailored to individual capabilities, and stress reduction techniques. Collectively, these strategies manage symptoms and improve the overall quality of life for those suffering from arthritis and joint pain.

Around the world, over a billion people are living with mental illness. In Australia, despite more government spending, more antidepressant use and more access to psychologists, the rates of mental health conditions are getting worse. Studies show that a Mediterranean-style eating pattern rich in fruits, vegetables, whole grains, and lean proteins, as well as using mindfulness, enhances mental well-being and can significantly improve symptoms of depression. At Vitality Lifestyle Medicine, people living with depression and anxiety have access to regular support and advice to get their mental health back on track.

Lifestyle modification, particularly dietary changes and exercise, can significantly improve symptoms of Irritable Bowel Syndrome (IBS). To reduce bowel irritation and discomfort, use low-FODMAP foods, reduce caffeine and fat intake, and increase fibre. Additionally, regular exercise and specific practices like yoga help enhance bowel function and reduce the severity of IBS symptoms. Interestingly, hypnotherapy is a new and effective method of reducing IBS symptoms. These lifestyle changes address physical symptoms and improve the overall quality of life for those with IBS.

Non-alcoholic fatty liver disease (NAFLD) is the most common liver disease worldwide, with 1 in 3 Australians affected. Lifestyle medicine is the primary treatment for managing NAFLD by focusing on diet and exercise. A healthy diet low in saturated fats and sugars, increasing physical activity, and maintaining a healthy weight can reduce liver fat accumulation. This holistic approach not only helps in reversing the damage in the early stages but also prevents the progression to more severe liver conditions like cirrhosis or liver cancer, enhancing overall liver health and function.

Lifestyle medicine can be applied to managing autoimmune diseases (AIDs) by focusing on factors like diet, stress, and exercise. Diets rich in plant-based foods can enhance gut health and reduce inflammation, which is crucial for conditions like rheumatoid arthritis and systemic lupus erythematosus. Regular physical activity helps to reduce symptoms and improve quality of life across various AIDs. Additionally, managing stress and improving sleep quality can significantly impact disease progression and symptom severity, making lifestyle interventions a vital part of AID management strategies.

In Australia, around 34% of people suffer from chronic respiratory diseases, predominantly asthma and chronic obstructive pulmonary disease (such as emphysema). Lifestyle changes like quitting smoking, reducing exposure to environmental pollutants, moving to a whole-food diet, and increasing physical activity can slow disease progression and improve life expectancy. These comprehensive lifestyle changes extend the number of healthy years lived and enhance the overall quality of life for those affected.