Unlocking wellness: 7 lifestyle medicine pillars

Did you know? 

A nutrient-rich diet does more than fuel your body—it helps manage chronic conditions, improves mood, and boosts energy. Colourful diets high in fruits, vegetables, whole grains, and healthy fats have been shown to reduce the risk of chronic diseases like diabetes and heart disease. Studies also link nutrient-rich diets to improved mood and reduced symptoms of depression.

• Add one extra serving of vegetables to your meals daily.
• Swap refined grains for whole grains like quinoa or brown rice.
• Stay hydrated by carrying a water bottle and aiming for 8+ cups a day.
• Cook at least one meal from scratch each week to reduce reliance on processed foods.

Did you know? 

Sleep isn’t just rest; it’s repair. Poor sleep is linked to weakened immunity, weight gain, and chronic conditions like diabetes and cardiovascular disease. Even small changes can significantly improve sleep quality. Indicators of high quality sleep include falling asleep in 30 minutes or less, waking up no more than once a night, and being awake for 20 minutes or less after initially falling asleep.

• Lower your bedroom temperature to 18–20°C for optimal sleep.
• Maintain consistent wake and sleep times—even on weekends.
• Develop a relaxing evening ritual, such as reading or meditating.
• Dim the lights and reduce screen time at least an hour before bed. 

Did you know? 

According to Stanford, physical activity reduces the risk of heart disease, diabetes, and even certain cancers. It also improves sleep, reduces anxiety, and sharpens your mind.  

• Move more and sit less: Stand or stretch every 30 minutes.
• Begin with a daily 10-minute walk and work towards 150–300 minutes of moderate activity per week or 75–150 minutes of vigorous-intensity activity.
• Incorporate strength training twice a week as well as balance exercises.
• Explore a new activity like yoga, dancing, or gardening with a friend.

Did you know? 

Chronic stress disrupts your body’s balance, contributing to heart disease, obesity, and depression. Stress can also negatively impact other lifestyle interventions such as sleep, exercise and nutrition. Some indicators of potential stress include fatigue, headaches, loss of concentration, difficulty making decisions, and inability to control anger. Learn to recognise the signs, develop a stress management plan, and don’t be afraid to ask for help when you need it.

• Start your day with 2 minutes of deep breathing or meditation.
• Identify one stress trigger and brainstorm healthier responses.
• Schedule a 5-minute “pause” in your day to check in with yourself.
• Spend 15 minutes outdoors daily, whether walking, gardening, or simply breathing fresh air.

Did you know? 

Strong social connections can reduce stress, improve immunity, and increase longevity. Evidence demonstrates quality relationships and connection can help maintain a healthy weight, help manage blood sugar, and improve overall mental health. According to one study cited by Stanford, lacking connection can be as harmful to your health as consuming excessive alcohol and smoking 15 cigarettes a day!

• Reconnect with a friend or family member, or introduce yourself to someone new today.
• Plan a coffee date or a walk with someone you care about this week.
• Write a gratitude letter to someone in your life this month.
• Volunteer or join a community event this year.

Did you know? 

Lifelong learning lowers the risk of cognitive decline and dementia. Activities like puzzles, learning a new skill, or mindfulness improve memory, focus, and mental clarity. A mediterranean inspired diet can also reduce risk for depression or dementia and improve cognitive function in older healthy adults.

• Solve a brain teaser or puzzle each day.
• Start a mindfulness practice with 3 minutes of focused breathing.
• Read a new book or explore a hobby you’ve been curious about.
• Spend 10 minutes daily learning something new—a language, skill, or hobby.

Did you know? 

Gratitude and a clear sense of purpose measurably improve mental and physical health. They enhance resilience, reduce stress, and even strengthen your immune system.

• Write down three things you’re grateful for each evening, or talk about them with family & friends.
• Spend 5 minutes reflecting on your day - what brought you joy and motivated you?
• Show gratitude with a kind word, thoughtful gesture, or note to someone special.