In this first blog, we delve into the science of rejuvenation through the Functional Medicine principles of modifiable lifestyle factors. As a Functional Medicine Health Coach, I support clients in taking a common sense approach to these critical areas impacting their health so they can move forward, making informed decisions that move them toward their health goals and a longer health span. With knowledge, resources and a structured support system, they start to take aligned action to reach their desired health outcomes. Here, we go back to the basics to look at the latest guidelines for health and well-being and evidence-based practices in each of the six areas of lifestyle that can unlock a newfound vitality beyond quick fixes and surface-level remedies.
Fatigue has become an all-too-familiar companion for many. It drains us, affecting our physical, mental, and emotional well-being. Fatigue is often attributed to the inevitable consequence of modern life or a secondary symptom of another illness. However, the field of Functional Medicine offers a compelling perspective that recognizes the potential for change, healing, and revitalization by addressing the root causes.
The above diagram illustrates, our holistic health and potential for subjective well-being. At the center our lifestyle habits are the body, mind, and emotions. A holistic health approach is rooted in the belief that the body’s physical health, mental clarity, emotional well-being, and spiritual fulfillment are intricately linked, and each aspect influences the others. It emphasizes the importance of achieving a personalized and harmonious balance within these aspects of one’s being to attain optimal health and vitality.
Understanding the Root Causes of our Health Issues
“Epigenetics is the study of how your environment and behaviours can cause changes that affect how your genes work.”[1]
Functional Medicine recognizes six Modifiable Lifestyle Factors that can significantly impact our health and well-being. These factors include Nutrition, Exercise, Stress Management, Sleep, Social Connections and certain Environmental Influences.
Unlike genetic changes, epigenetic changes are reversible and do not change your DNA sequence. Still, they can change how your body reads a DNA sequence.”
Fatigue, estimated to affect anywhere from 15 to 40% of the global population, [4] can be a critical early indicator, signalling the onset and progression of various chronic illnesses by reflecting underlying imbalances and dysfunctions in the body’s systems. According to the CDC, chronic disease causes 7 out of 10 deaths every year. The CDC recognizes five lifestyle risk factors as critical for disease prevention: insufficient sleep, sedentary lifestyle, excessive alcohol use, smoking, and nutrition (leading to overweight and obesity).
Taking a step back to examine our overall lifestyle regularly is essential because it gives us a holistic perspective on the interconnected factors influencing our health and what is no longer serving us. By identifying the habits, stressors, and patterns in our lives, we can make informed choices and implement sustainable changes that positively impact the root cause of our health issues.
Physical Activity
“Strength training (also referred to as resistance training) enables adults to improve their overall health and fitness by increasing muscular strength, endurance, bone density, insulin sensitivity, and glucose metabolism,” according to the American College of Sports Medicine. Strength training and a diet high in protein and complex carbohydrates can improve your overall metabolism and allow you to maintain a healthy weight. Muscle tissue burns more calories than fat tissue, even at rest, boosting your metabolic rate throughout the day and enhancing daily energy expenditure.
The following physical activity guidelines published by the American College of Sports Medicine are widely recognized by health authorities across the US, Canada and the world, as well as the World Health Organization and the CDC [2]:
- Adults 18 -64, AT LEAST 150 minutes of moderate-intensity aerobic activity or 75 – 150 minutes of vigorous-intensity aerobic activity (with further health benefits beyond the minimum levels.)
- Muscle strengthening activities of all major muscle groups at least two days a week at a moderate or greater intensity.
- Older adults should incorporate activities that maintain or improve balance to reduce the risk of falling.
- Incorporating flexibility training into an overall fitness routine is also beneficial for improving circulation, reducing muscle stiffness and tension, posture and balance, and preventing injury.
Tips: Make it fun!
- Start with physical activities that you enjoy. Research shows that starting with physical activities you enjoy when starting a new exercise program or re-engaging in exercise after a long time will help establish the confidence that keeps bringing you back for more and build sustainable long-term habits!
- What music can I play that will make this task more enjoyable? What silly or unexpected element can I introduce into this activity?
- If starting feels daunting or you have long-held beliefs about disliking strength training, try tackling the challenge with a friend or partner to increase the fun factor and your confidence. Working with a friend can transform the experience by enhancing enjoyment and providing emotional support, a shared learning experience, accountability, and friendly competition. If you prefer to go solo, look for an online program with follow-along videos and a community component.
Sleep
I have observed many clients falling into thinking traps that they need too much sleep when, in reality, 8 to 9+ hours of sleep is the norm for adequate rest and rejuvenation.
According to National Sleep Foundation guidelines, adults 18 -64 need 7 – 9 hours or more per night.
Sleep issues run deep! Beyond the fundamentals of consulting with a medical practitioner and practicing good sleep hygiene, resolving sleep issues often involves chipping away at other modifiable lifestyle factors first by making slow and sustainable changes. Practicing mindfulness is an essential tool and long-term strategy for navigating challenges and improving decision-making. As demonstrated in the modifiable lifestyle factors diagram, our physical, emotional and mental well-being are at the core of our lifestyle. Ultimately, our ability to challenge the status quo in our health will involve mindfulness and self-reflection on our beliefs, behaviour patterns and mental/ emotional patterns to make the more complex changes we seek.
Stress
“Stress is what we feel when something we care about is at stake.”
Kelly McGonigal
Stress isn’t all bad. Stress can be a positive force for good when we feel like we are rising to meet our goals, experiencing growth, and transforming ourselves through it. Whether the sources of stress are positive or negative, equipping ourselves with practical skills and tools for managing it is essential to changing the behaviours we want that align with our values and the person we want to be. Use your self-awareness to:
- Adopt a mindset that embraces challenges, sustained effort as a path to mastery, and learning and persistence in the face of setbacks.
- Identify stress triggers and repetitive patterns.
- Manage stress, anxiety and overwhelming emotions by developing a toolkit and strategies that help you ‘unhook” from unhelpful thoughts and engage fully in awareness in the present moment (examples include a mindful pause, breathwork, meditation, yoga, exercise, tapping, journaling, spending time in nature, etc…)
- Engage in activities that bring joy and laughter.
- Throughout the day, notice and get curious about the thoughts, emotions and physical sensations in the body and how they are interconnected.
- Notice how your thoughts and emotions affect your behaviours.
- Over time, identify new and empowering thoughts and choices that move you toward your values and the person you want to be.
- Prioritize and schedule personal time first to maintain a healthy balance between your internal needs and outer responsibilities. Your responsibilities can fall into place around this.
- If you are struggling with time constraints, consider how to radically guard your time around your needs, work and relationships in your personal life.
- Say no or delegate obligations that may overburden you where possible.
- Seek help from a friend, therapist or coach where stress is creating anxiety and overwhelming emotions that keep you stuck in auto-pilot mode so you can take steps towards new perspectives for better stress management.
Relationships
Research shows that supportive relationships improve our mental and physical health. The impact of social isolation and loneliness on our health and well-being is a significant issue worldwide and happens throughout various periods of our lives. However, it is also an opportunity to re-evaluate what we want in our relationships and make new mutually supportive connections that align with our deepest-held values.
Ways to promote supportive relationships:
- Spend time with people who respect you and have similar values (We only need a few).
- Develop trust and open communication through active listening skills and empathy.
- Listen to understand others rather than respond.
- Be willing to give and accept help.
- Set boundaries and be assertive.
- Know when a relationship isn’t working for you.
- Communicate respectfully and with empathy.
- Join support groups, online communities, bible-based churches, synagogues, mosques, etc… exercise groups, join classes on hobbies of interests, or talk to therapists and coaches.
Nutrition
The field of nutrigenomics explores how food interacts with our genes and impacts our health. The quality of food and the nutrients we consume directly provide fuel, energy and information for every cell, tissue and organ.
- Challenge your existing views around diet culture and restrictive eating. Approach food as energy and medicine that can heal your body.
- Focus on a macro-nutrient balanced diet with complex carbs, proteins and healthy fats.
- Make half your plate a colourful variety of vegetables. See the the Harvard Healthy Eating Plate for further information.[3]
- Tailor nutrition strategies to your bio-individual needs. Personalized nutrition that optimizes the intake of essential nutrients can optimize digestion, balance hormones, support sustained energy and boost overall health.
- Drink more water
- Drink less alcohol
- Replace sugary drinks with a healthier alternative.
- Identify healthy alternatives for snacks that include some protein and healthy fats.
Environmental Influences
In epigenetics, physical environmental factors that impact health include sunlight (UV), air quality, pathogens like viruses and bacteria, mould, chemical exposures, pollutants, toxins in food or personal care products, and drugs. See the link below to the Environmental Working Group website for consumer guides on various topics to keep you and your family safe. Also, check out smartphone apps, like YUKA, ThinkDirty, EWG Healthy Living or Detox Me, that allow you to scan food or personal care products and provide clear information about the health impacts of the products you use. Other tips include:
- Stay informed about the current research and recommendations on environmental toxins on sites such as www.ewg.org.
- Check food and product labels carefully for known toxins.
- Filter your water.
- Support and advocate for regenerative and organic agriculture.
- Choose organic (or “the clean 15”), in-season, and locally sourced foods whenever possible.
- Improve indoor air quality – smokeless environment, use air filters, maintain healthy humidity levels, and regularly clean floors and surfaces.
- Have your home inspected for mould and radon gas.
- Be aware of ingredients in personal care products.
- Choose safe, non-toxic and environmentally friendly household products, and be careful about synthetic fragrances.
- Reduce plastics use; Recycle where possible.
References:
[2] American College of Sports Medicine
[3] Harvard Healthy Eating Plate
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Please note: Fatigue and related health issues can be complex, and individual experiences may vary.
I am not a medical professional. The content shared in my blog posts comes from my perspective as a Functional Medicine Certified Health Coach and the latest evidence-based research in the fields of Functional Medicine, behaviour change and wellness. I aim to share insights and knowledge to support your wellness journey.
The content provided in this blog is for informational purposes only. It should not be considered a substitute for professional medical advice, diagnosis, or treatment. Any reliance you place on the information provided in this blog is at your own risk. It’s essential to have regular check-ups and consult with a healthcare professional to address your specific health concerns and receive personalized guidance tailored to your unique needs. Always consult a qualified healthcare provider before making changes to your health regimen.