Sustainable habits create long-term change. As a Warfighter, it’s important you have a strong baseline for health behaviors to stay in fighting shape. This means prioritizing daily health habits that contribute to total body wellbeing to prevent, improve or reverse chronic conditions. This is also known as lifestyle medicine. You may have heard ‘food can heal’ or ‘movement is medicine’ before. These terms embody what it means to emphasize health behaviors as a means of prevention and treatment. Lifestyle medicine is the groundwork for staying healthy and operationally ready.

Six Pillars

There are six main pillars of lifestyle medicine. Each one is important, though a whole body approach of combining all six is essential for optimal health.

Nutrition

A colorful, balanced eating plan is key. Lifestyle medicine emphasizes fiber-filled, nutrient-dense and antioxidant-rich foods. It also focuses on incorporating fruits, vegetables, whole grains, legumes, nuts and seeds. Minimally processed foods are preferred.

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Movement

Routine physical activity and planned exercise are essential components for multiple aspects of health. Intentionally moving more throughout the day helps with overall calorie burn, and planned exercise targets specific health goals such as weight loss and strength building.

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Sleep

When possible, get 7-9 hours of quality sleep in a 24-hour period. As a Warfighter, sleep is paramount to your operational safety and success. Important hormone regulation, healing and muscle repair happens when you rest. Prioritizing sleep can improve your job performance and overall health.

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Stress Management

Taking care of your mind is just as important as taking care of your body – your brain is the command center and it needs rest too. Stress reduction techniques, coping mechanisms and healthy communication are all elements of stress management. Find what works for you and make it a practice to reduce and manage your stress regularly.

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Stress Management

Avoid Risky Substances

These substances are anything that “cause harm through toxicity, addiction, physical damage or adverse side effects” such as tobacco and nicotine products and alcohol. In other words, any substance that limits optimal health and operational readiness.

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Tobacco & NicotineLearn More:
Alcohol

Social Connectedness

Forming and maintaining positive social connections is an important part of holistic health. These connections bring meaning and purpose to life. Your social circle is also a great support system as you navigate the unique experience of being a Warfighter.

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Social Connectedness

Prevention First

Quick fixes are often seen as the easiest approach, though they don’t set you up for lifetime success. You’ve likely heard of a variety of diets that promise drastic weight loss or exercise programs that get you shredded in a month. Though these seem enticing, they aren’t sustainable. Lifestyle medicine believes in putting sustainable health behaviors first – creating healthy habits for life. In essence, emphasizing prevention through action.

As a Warfighter, there are many ways you can get started with healthy lifestyle behaviors. Reach out to your local Military Treatment Facility (MTF) Health Promotion office or utilize local Armed Forces Wellness Centers to begin your health journey today!

Chronic conditions are on the rise in the U.S. and pose a threat to operational readiness. Conditions like obesity, type 2 diabetes and cardiovascular disease are a threat to both civilians and Warfighters. With most people seeking medical care and advice only after the onset of symptoms, lifestyle medicine seeks to prevent negative health outcomes in the first place. By considering a person’s physical, mental and emotional health, lifestyle medicine focuses on more than a specific symptom or condition. By eating healthy, moving your body intentionally, getting enough sleep, managing stress, avoiding harmful substances and staying connected to others, you can reduce your risk for developing or worsening these conditions.

If you or someone you know is in crisis, Dial 988 then Press 1. 

 

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