By Mike Thomas, NBHWC May 16, 2024
As a health coach specializing in lifestyle medicine, I often see people who are overwhelmed by the thought of making health changes. With our culture of go-getter mentality, they believe they need to revamp their entire lives all at once. But the truth is, focusing on just one change can lead to improvements across many aspects of your life. Let’s talk about a hypothetical scenario with someone named Matthew to illustrate this point.
Matthew, a middle-aged man with a busy job and family life, felt constantly stressed and exhausted. When he came to me, the idea of integrating all six pillars of lifestyle medicine—eating more plant-based foods, moving more, forming better social connections, getting enough sleep, reducing stress, and avoiding harmful substances understandably, seemed overwhelming.
We decided to focus on just one pillar: movement. Matthew began with short, 15-minute walks three times a week. These weren’t intense; they were just enough to get his heart rate up. This small start led to several benefits.
Firstly, as Matthew became more consistent with his walking, he noticed he was sleeping better. Good sleep reduced his stress levels, which in turn made him feel sharper and more productive at work. This improvement in his mood made him more engaging during social activities, which strengthened his relationships with friends and family.
Encouraged by these changes, Matthew felt motivated to improve his diet. He started integrating more plant-based meals, which gave him more energy for his walks and further enhanced his overall well-being. As his physical health improved, so did his mental health. This illustrates how one pillar, like movement, can positively impact others, such as sleep and stress management.
Additionally, good social connections themselves can support other pillars. For example, having friends who value healthy lifestyles can encourage better eating habits and more physical activity. This social support makes it easier to maintain these habits. Also, reducing stress through adequate sleep and exercise can make it easier to resist unhealthy habits like substance abuse, showing again how these pillars support one another.
When Matthew improved his diet by incorporating more plant-based foods, he noticed a significant reduction in inflammation, which is often linked to chronic pain.
This reduction in pain made physical activities like walking more enjoyable and less daunting. Additionally, a healthier diet rich in nutrients improved his mental clarity and energy levels, which further motivated him to stay active. This shows how the pillars of nutrition and movement support each other.
Another excellent example of this interconnection is the relationship between stress reduction and social connections. As Matthew became more active and engaged in his community through group walks and fitness classes, he found that these social interactions were incredibly effective at reducing his stress.
This is because positive social engagements can lead to the release of stress-reducing hormones like oxytocin. Furthermore, these strengthened social bonds provided Matthew with a network of support, which made it easier for him to cope with daily stressors and avoid the temptation of unhealthy habits like substance abuse.
Lastly, as Matthew’s physical activity levels increased and his diet improved, he found that not only was he sleeping better, but his desire for substances like sugary snacks, caffeine and alcohol decreased.
This reduction in substance use further improved his quality of sleep, demonstrating how avoiding substances can have a cascading positive effect on other health aspects.
By working on just one part of his health, Matthew started a positive change that affected his entire health. Each small improvement made it easier to get better in other areas too, showing how well the parts of lifestyle medicine work together.
This whole approach didn’t just help Matthew handle his health better, it also changed his way of living into one that keeps him well for a long time. Unlike in movies or TV shows, these changes don’t happen overnight; they take months. But they do happen, and all you need to do is just start with one.
So, if you’re unsure where to start, take a cue from this scenario and Just Start With One. It’s amazing how one small step can lead to significant changes. This approach not only improves your health but also builds the confidence necessary to maintain these new habits. Start with one small change, keep it simple, and watch how it can lead to much more.
Mike Thomas is a health coach who assists busy professionals struggling with low energy, high stress, and chronic pain.
This blog is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to CoachMikeThomas.com.