In the pursuit of lasting youth and vitality, there's a potent yet underutilized tool at our disposal.
While aging is an inevitable part of life, the way we age can be significantly influenced by the choices we make every day. In our quest for sustained youthfulness and robust health, Lifestyle Medicine emerges as a formidable yet often overlooked ally. Dr. Amy Loden Tiffany, a vanguard in this field with dual board certifications in Internal and Lifestyle Medicine, champions a comprehensive, evidence-backed approach that significantly impacts our aging process and combats chronic diseases. This discipline, rooted in the synergistic power of optimal nutrition, regular physical activity, effective stress management, and quality sleep, offers a strategic avenue to delay the natural aging process and counteract chronic health conditions. This article, steered by Dr. Loden Tiffany's expertise, sheds light on the essential role of lifestyle transformations as a primary line of defense against common chronic ailments, including obesity, high cholesterol, insulin resistance, chronic inflammation, and high blood pressure. It also emphasizes the vital importance of consulting with a board-certified Lifestyle Medicine physician to achieve lasting health and well-being.
Lifestyle Medicine: The Primary Treatment for Chronic Diseases and Aging:
The escalating prevalence of chronic conditions like obesity, high cholesterol, insulin resistance, inflammation, and high blood pressure poses a significant challenge to public health. Heart disease and cancer are the two most common causes of death in the US, and both are linked to each of these five chronic diseases. Dementia, an increasingly diagnosed problem and source of significant distress to individuals and their families, is also linked to each of these. Lifestyle Medicine views these diseases not as isolated problems but as interconnected issues that can be addressed holistically through changes in daily habits.
Lifestyle Medicine distinguishes itself from Functional Medicine, though they share some philosophical underpinnings. While Functional Medicine delves deep into the root causes of diseases, investigating factors such as diet, stress, environmental toxins, allergens, genetics, and the microbiome, Lifestyle Medicine focuses on daily behaviors and choices – including plant-based nutrition, physical activity, restorative sleep, stress management, avoidance of toxic or risky substances, and social interactions – as foundational elements influencing health and disease.
Often underestimated, lifestyle behavior changes are frequently the most effective and sustainable treatments for these conditions. For instance, a well-considered dietary adjustment may match or even exceed the cholesterol-lowering effects of common statin medications.
The Power of Lifestyle Change:
- Obesity:
In the realm of Lifestyle Medicine, obesity is recognized as a chronic disease far beyond a mere issue of willpower. The simplistic idea that reducing 3500 calories from one's diet equates to losing one pound does not consider the complex genetic and biological heritage we carry. Our ancestors adapted to periods of food scarcity, often eating once daily or less, by developing efficient energy storage systems. They thrived in a culture of mutual support and were physically active, with their sleep patterns synced to natural rhythms. Today, we inherit these same genetic predispositions, and failing to consider the interplay of these genetics with our current environment of plentiful food and sedentary lifestyles is a critical mistake. To effectively confront and reverse chronic diseases like obesity, it's imperative to emulate the lifestyle habits of our ancestors, aligning our modern living with our genetic blueprint.
- High Cholesterol:
Effective cholesterol management in Lifestyle Medicine hinges on dietary choices. A diet abundant in heart-healthy foods such as fiber-rich grains, fruits, and vegetables, paired with consistent aerobic exercise, is key to naturally reducing cholesterol levels. Contrary to popular belief, a low-fat or low-cholesterol diet alone is insufficient. Cholesterol is predominantly derived from animal products, including not just red meat but also poultry and dairy products. Regrettably, this scientifically-backed approach of using high-quality nutrition with other lifestyle behavior changes is often overshadowed by the ease of taking medication rather than changing the behaviors and habits driving the disease.
- Insulin Resistance:
Lifestyle behavior changes, such as adopting a nutrient-rich diet and engaging in regular aerobic physical activity, enhance insulin sensitivity. Walking briskly for 10-15 minutes after eating, for example, helps your body make the best use of the energy it just received. Untreated insulin resistance leads to prediabetes and, eventually, type 2 diabetes. In addition, getting sufficient, high-quality sleep (most adults need 7-8 hours) allows stress hormones to decrease or normalize; when these are elevated, blood glucose (sugar) rises because your body thinks it needs fuel to escape the stressor. Remember our ancestors? They needed quick energy to escape or outwit the wild animals or other threats trying to kill them. We have these same genetics, and our bodies will react to stressors just as theirs would. Getting high-quality sleep and reducing stress prevents high glucose and, by extension, insulin resistance.
- Inflammation:
Chronic inflammation is the root of many chronic diseases. Lifestyle Medicine emphasizes anti-inflammatory foods, stress reduction techniques, and regular aerobic activity to combat inflammation at its source. Inflammation occurs in many body systems, but one of the most obvious is the musculoskeletal system. Joint pain, stiffness, and swelling are all signs of inflammation. Headaches, abdominal bloating, and mood swings are other ways our bodies communicate distress from inflammation. We must learn to look for these signs of inflammation and react by modifying and eliminating their sources.
- High Blood Pressure:
It is usual for blood pressure to rise as we age; the blood vessels get stiffer with time. Lifestyle behavior modifications can lower blood pressure by improving vascular flexibility. This occurs with eating high-quality, nutrient-rich foods, frequent movement (goal of at least 3 hours weekly of moderate-intensity activity), quality rest, stress reduction, avoidance of tobacco and excess alcohol, and, when appropriate, weight loss. This may prevent or eliminate the need for medication in many individuals.
The Gap in Conventional Medicine:
Despite the demonstrated efficacy of lifestyle behavior changes in treating chronic diseases, the standard practice in conventional medicine often leans towards prescribing medications. This trend may stem from various factors, such as the brevity of medical appointments, the ease or convenience of taking a medication, and a general lack of comprehensive training in behavior change counseling for healthcare providers.
The Role of Lifestyle Medicine Physicians:
Despite the wealth of scientific data supporting the efficacy of Lifestyle Medicine, a disconnect exists. In school, physicians and advanced practice providers are taught that behavior change is the first step to treating and preventing chronic disease. The problem is that they are never trained in HOW to help patients do this. Thus, when they tell patients to make lifestyle behavior changes, the prescription "doesn't work" because they tell people to "diet and exercise" without telling them what specifically to change or how to do it.
If the patients knew what to do (and many think they know!), they would do it. But they don't because they lack education, strategy, and accountability. When they return for follow-up, their physician or advanced practice providers think they "failed' lifestyle behavior change, and medication is prescribed. For many chronic diseases (high cholesterol, high blood pressure, diabetes, etc), these medications are never de-prescribed. Why? Because the behavior causing the disease is still present.
To bridge this gap and fully realize the potential of Lifestyle Medicine, individuals are encouraged to seek out board-certified Lifestyle Medicine physicians. These experts possess the requisite knowledge and skills to guide patients through meaningful lifestyle behavior modifications, offering tailored plans, practical strategies, and consistent support and accountability. Seeking a physician specializing in Internal Medicine or Family Medicine with additional expertise in Lifestyle Medicine is recommended.
Embracing a Future of Health and Vitality:
Lifestyle Medicine, advocated by Dr. Amy Loden Tiffany, presents a potent and sustainable alternative to the medication-centric approach commonly seen in chronic disease management and healthy aging. This path, focusing on lifestyle modifications rather than medication, paves the way for a transformative journey toward a healthier, more vibrant life. Individuals are encouraged to seek guidance from board-certified Lifestyle Medicine physicians who provide the support and direction needed to make lasting lifestyle behavior changes. The fountain of youth may remain a legend, but the path to ageless living lies in our daily choices and the guidance of experts who understand the profound impact of Lifestyle Medicine.
About Dr. Amy Loden Tiffany:
Dr. Amy Loden Tiffany is an advocate for restoring health through preventive means, working closely with her patients to address and reverse chronic diseases where possible rather than relying on a lifetime of medication and restrictions. Dr. Amy Loden Tiffany has a particular focus on preventing cardiovascular disease and is renowned in the medical community for her dedication to identifying women whose pregnancies are complicated by conditions such as diabetes, high blood pressure, or preeclampsia. Her interest in these areas stems from the understanding that such pregnancy-related issues are often indicators of an increased risk of future cardiovascular diseases.
Dr. Loden Tiffany has created a proprietary wellness program offered through her clinic, reflecting the latest scientific research aimed at helping people achieve freedom in their health. This program offered in her clinic, Vitality Medical and Wellness Consulting, has shown remarkable outcomes, including weight loss, reduced blood pressure, and improved glucose, cholesterol, and liver enzyme levels.
Written In Partnership with Dr. Amy Loden Tiffany
