SOUTH AFRICAN LIFESTYLE MEDICINE ASSOCIATION

May – Lifestyle Medicine Promotion Month

For the last three years, I have had the rewarding privilege of learning about one of the world’s most diverse yet smallest floral kingdoms. The Fynbos of the Western Cape boasts nearly 9000 species of plants.  Several times a week, I hike the many paths of Helderberg Nature Reserve, photographing and identifying some of its incredible diversity.1  This hobby keeps me fit, and the discipline of learning new things challenges my brain.

The soil of the Western Cape is notoriously infertile, yet how is it possible that its plants can not only survive but thrive in this hostile natural environment?  The answer is their unique adaptation to this region’s soils and adverse weather patterns.  They are even adapted to the regular wildfires that devastate the countryside. Yet, despite its resilience, the Fynbos is under threat.  Human development and population expansion, alien plant and insect invasion, and climate change, causing extreme weather events, all have their effects.  Adaptation over thousands of years is no match for these modern threats. 2

The human organism is wonderfully adapted to thrive in the natural environment.  As Health Practitioners, we see the power of healing following injuries or surgery.  We know about the powerful immune system to overcome infections and foreign bodies.  Sometimes, our bodies need antibiotics, vaccinations, medications, and surgery to assist the healing process, but these are just adjuvants to remarkable natural mechanisms.  Why, then, are non-communicable diseases ravaging the world’s population?  Why are ever more sophisticated pharmacological and surgical developments not solving the problem? 3

Just as the integrity of the Fynbos Floral Kingdom is being attacked by outside unnatural influences, so too, the natural mechanisms that allow our body to thrive are being overcome by outside factors.  In this case, it is the Western lifestyle.  The pioneers of Lifestyle Medicine identified six areas of impact – called pillars. 4 May has been chosen as Lifestyle Medicine Awareness Month.  We will now briefly expand on the six pillars and show how these simple, natural principles can profoundly influence health and vitality.

Nutrition – The human body functions most efficiently with an abundance of plant foods. 5 These provide a wide range of vitamins, minerals, phytonutrients, and antioxidants that promote health and healing.  Plant foods are the only source of dietary fibre and resistant starches necessary for a healthy microbiome and for controlled absorption of nutrients.  Plant foods are high in nutrients but low in energy, helping to maintain mas homeostasis.  The Western diet promotes excessive, highly or ultra-processed foods and far too much saturated fat, salt, and sugar.  These contribute to obesity, type 2 Diabetes, heart disease, dementia, and cancer. 6

Physical activity – The Western lifestyle promotes sedentarism and inactivity.  Our bodies are designed to move. This improves blood supply, the suppleness of our joints, and muscular strength.  Adequate physical activity contributes to stable weight, control of blood sugar, normalising blood pressure, improved mental function and moods, and prevention of cancer. 7

Avoidance of harmful behaviours and substances 8 – The relationship between smoking, lung cancer and heart disease is well-established.  Alcohol excess is a major scourge to society.  More recent evidence points to the role of even low consumption of alcohol in cancer and dementia 9.  Excessive use of over-the-counter analgesics, tranquilisers and “recreational drugs” has devastating consequences for their users.  Addiction to media, games, gambling, and pornography is equally damaging to relationships and physical and mental well-being.  We would do well to spend more productive time in nature 10 and be involved in serving others through volunteering and doing kind acts.

Sleep – Entertainment and media are available 24/7.  Many people consider sleep to be a waste of time.  Others suffer from sleep deprivation because of stress, insufficient exercise, or unhealthful eating habits.  Research on restorative sleep has shown it is essential for mental, emotional, and physical well-being.  Multiple physiological pathways are involved in regulating sleep/wakefulness.  Harnessing our circadian rhythms leads to greater productivity and health. 11

Stress management – Learning to manage stress appropriately can do much to calm our lives.  Applying mindfulness techniques, living with purpose, learning to say “no” to excessive demands, prioritising activities, and using positive psychology techniques are health-promoting.  Unmanaged stress can contribute to anxiety/depression, obesity, diabetes, cancer, and cardiovascular disease. 12

Healthy Social Connections – Humans are social creatures.  We need positive affirmation, to feel needed and loved, to belong, and to show kindness, love, and appreciation.  The recent COVID-19 pandemic showed the consequences of loneliness and isolation on physical and mental health.  A healthy family environment or involvement in clubs, religious groups, or a healthy work environment contributes much to joy and vitality in life. 13

These six principles seem almost simplistic, yet they are powerful because they address our basic physical, social, emotional, and spiritual needs.

Just as the Cape Fynbos thrives in its natural state, so too we can thrive when we live the way we were designed to live.

Dave Glass

References:

  1. https://en.wikipedia.org/wiki/Helderberg_Nature_Reserve
  2. https://pza.sanbi.org/vegetation/fynbos-biome#:~:text=Aliens%20are%20thus%20the%20major,is%20the%20misuse%20of%20fire.
  3. Chu KH, et al. Preliminary Study on Self-Healing and Self-Health Management in Older Adults: Perspectives From Healthcare Professionals and Older Adults in Taiwan. Gerontol Geriatr Med. 2022 Mar 24;8:23337214221077788. doi: 10.1177/23337214221077788. PMID: 35356303; PMCID: PMC8958667. https://pmc.ncbi.nlm.nih.gov/articles/PMC8958667/#:~:text=The%20human%20body%20has%20tremendous,to%20heal%20and%20recover%20physically.
  4. Frates B. The Power and Connection of the Six Pillars. Am J Lifestyle Med. 2022 Dec 24;17(2):216-218. doi: 10.1177/15598276221146125. PMID: 36896034; PMCID: PMC9989500. https://pmc.ncbi.nlm.nih.gov/articles/PMC9989500/
  5. Katz DL. Plant-Based Diets for Reversing Disease and Saving the Planet: Past, Present, and Future. Adv Nutr. 2019 Nov 1;10(Suppl_4):S304-S307. doi: 10.1093/advances/nmy124. PMID: 31728489; PMCID: PMC6855967. https://pmc.ncbi.nlm.nih.gov/articles/PMC6855967/
  6. Clemente-Suárez VJ, et al. Global Impacts of Western Diet and Its Effects on Metabolism and Health: A Narrative Review. Nutrients. 2023 Jun 14;15(12):2749. doi: 10.3390/nu15122749. PMID: 37375654; PMCID: PMC10302286. https://pmc.ncbi.nlm.nih.gov/articles/PMC10302286/
  7. Anderson E, Durstine JL. Physical activity, exercise, and chronic diseases: A brief review. Sports Med Health Sci. 2019 Sep 10;1(1):3-10. doi: 10.1016/j.smhs.2019.08.006. PMID: 35782456; PMCID: PMC9219321. https://pmc.ncbi.nlm.nih.gov/articles/PMC9219321/
  8. https://my.clevelandclinic.org/health/diseases/6407-addiction
  9. https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health
  10. https://hsph.harvard.edu/news/time-spent-in-nature-can-boost-physical-and-mental-well-being/
  11. Ramar K, Malhotra RK, Carden KA, et al. Sleep is essential to health: an American Academy of Sleep Medicine position statement.J Clin Sleep Med. 2021;17(10):2115–2119.  https://jcsm.aasm.org/doi/10.5664/jcsm.9476
  12. https://www.helpguide.org/mental-health/stress/stress-management
  13. Holt-Lunstad J. Social connection as a critical factor for mental and physical health: evidence, trends, challenges, and future implications. World Psychiatry. 2024 Oct;23(3):312-332. doi: 10.1002/wps.21224. PMID: 39279411; PMCID: PMC11403199. https://pmc.ncbi.nlm.nih.gov/articles/PMC11403199/