A Prescription for Healthy Living: A Guide to Lifestyle Medicine

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Front Cover A Prescription for Healthy Living A Prescription for Healthy Living: A Guide to Lifestyle Medicine Copyright Contents Contributors About the editor Preface REFERENCES 1 - Society, health and behaviour 1 - Social and environmental determinants of health Introduction Social and environmental determinants of health An historical background The impact of social and environmental factors on health in the 21st century Refugee health Obesity and the built environment Addressing social and environmental determinants of health in the global north and high-income countries The role of the healthcare provider The holistic consultation Working with partner organisations Tomorrow's doctors Conclusions Smoking case study Practice points Travelling community case study Practice points References 2 - How early childhood events impact upon adult health Introduction Defining and measuring early childhood events Early childhood events, health behaviours and health outcomes How do early childhood events influence health? Biological development Psychological development Social development Prevention and intervention Conclusion References 3 - The psychology of health-related behaviour change Introduction The psychology of behaviour change Self-regulation Goal setting Goal definition Outcome and process goals Approach and avoidance goals Challenging and easy goals Goal striving Action planning Coping planning Motivation Intrinsic and extrinsic motivation Behavioural enjoyment and outcome satisfaction Habits Supporting patients in behaviour change: a practical application of psychological theory Goal setting Goal striving Motivation Habits Conclusion References 4 - Health literacy and how to communicate effectively with patients to elicit a long-term behavioural change Introduction A global problem Economics of poor health literacy The quantification of health literacy and causes of disparities Interventions at the system level Nutrition Interventions at the level of the healthcare practitioner Communicating effectively Patient-centred care Teach-back Chunk and check Goal setting Prescribing medication Brief advice Promoting behavior change Conclusion References 5 - The role of the healthcare system in social prescribing Introduction The psychosocioeconomic determinants of health Societal and population trends What is social prescribing? Models of social prescribing Why should social prescribing work? Identifying and promoting qualities that enhance health Improving relationships Enhancing control and autonomy Does social prescribing work? Challenges for social prescribing How to get involved in social prescribing References 2 - Mental health and wellbeing 6 - The role of stress in health and disease Introduction Psychological theories of stress Escape, avoidance and safety Physiological and biological accounts of stress Stress and disease Summary Acknowledgements References 7 - The importance of a good night's sleep What is sleep? How does sleep affect the mind and body? The sleep cycle How much sleep is necessary? Teenagers and sleep Getting older and sleep Sleep disorders Treatment for poor sleep Conclusion References 8 - Gratitude: being thankful is proven to be good for you Introduction The benefits of gratitude How are the positive effects of gratitude mediated? Gratitude in the workplace Gratitude and health How to incorporate gratitude into your personal life and clinical practice Five good things Gratitude journal Writing a letter of thanks Gratitude jar Gratitude walk Conclusion References 9 - Loneliness as a risk factor for chronic disease Introduction What is loneliness? The prevalence of loneliness Who does loneliness affect? Adverse health effects of loneliness Tackling loneliness is a health and social priority Conclusions References 10 - The health implications of achieving a satisfactory work–life balance What is ‘work–life balance’? Why is it important? Burnout Work–life balance and burnout in physicians Identifying burnout Achieving a desirable work–life balance and preventing burnout How to achieve a work–life balance? References 11 - Happiness and health Introduction Defining happiness Measuring happiness Happiness around the world Health and social impact of happiness Happy people are healthier and live longer Happy people are more productive Happiness and socioeconomic factors Happiness in the healthcare profession Interventions to improve happiness The power of relationships The power of altruism The power of compassion and kindness The power of working towards a goal The power of optimism The power of anticipation The power of gratitude and mindfulness The power of lifestyle Conclusion References 12 - The role a mentor can play in improving well-being Introduction Mentorship models Benefits of the mentoring relationship Mentoring in healthcare Characteristics of mentors and mentees How to find a mentor Conclusions References 3 - Physical activity and physical health 13 - Fit for life: the health benefits of cardiovascular activity Introduction What is exercise? The physiology of exercise The health benefits of exercise Physical activity guidelines Barriers to exercise Safety when commencing exercise Wearable activity trackers Counselling patients Conclusion References 14 - Sedentary behaviour and adverse health outcomes Introduction What is sedentary behaviour? Sedentary behaviour patterns and socioeconomic factors Health risks of sedentary behaviour Guidelines regarding sedentary behaviour How to be less sedentary: patient recommendations Conclusions References 15 - The gut microbiome What is the gut microbiota and microbiome? Functions of the gut microbiota relating to human health The gut–brain link Microbial diversity and dysbiosis Factors influencing the gut microbiome Early-life influences Later life influences Diet and nutrition Dietary eating patterns and fasting Body weight and obesity Exercise and the gut Sleep and circadian rhythm Prebiotics, probiotics and supplementation The gut microbiome and disease Clinical interventions and future research Conclusion References 16 - Cigarettes: the facts, strategies for smoking cessation, e-cigarettes and vaping Introduction Epidemiology in the United States Pathophysiology of smoking Cardiovascular disease Non-malignant respiratory disease Cancer Other health risks Passive smoking Addiction Benefits of stopping smoking Effectiveness of different smoking cessation strategies Target audience Brief interventions and counselling Nicotine replacement therapy Other pharmacotherapy E-cigarettes and vaping E-cigarettes and smoking cessation Safety and regulation E-cigarette or vaping product use associated lung injury Conclusion References 17 - Alcohol: its impact on wellbeing, morbidity and mortality Introduction Absorption and metabolism Alcohol consumption and socioeconomic factors Drinking patterns around the world Short- and long-term effects of alcohol Alcohol and stigma How much alcohol is ‘safe’ to drink? Current guidelines Working with patients with alcohol problems Conclusions References 18 - Cancer: how to help your patients to reduce their cancer risk Introduction Risk reduction advice Summary References 19 - Lifestyle factors and women's health Introduction Lifestyle factors and menstruation, dysmenorrhoea and menorrhagia Menarche Dysmenorrhoea Menorrhagia Lifestyle factors, fertility and early pregnancy Fertility Miscarriage and pregnancy complications Lifestyle factors, pregnancy and lactation Obesity Physical activity The impact of a low body mass index Diet and nutrition Lactation Lifestyle factors and the menopause Lifestyle and urogynaecology Lifestyle factors and gynaecological malignancy Conclusion References 20 - Skin health: what damages and ages skin? Evidence-based interventions to maintain healthy skin Introduction Anatomy and physiology of the skin Intrinsic and extrinsic factors associated with ageing Telomere shortening Oxidative stress Hormones Lifestyle factors to maintain healthy skin UV protection Smoking avoidance Hydration Sleep Exercise Antioxidants Skin cancer Non-melanoma skin cancers Clinical advice for patients Conclusion References 21 - Western medical acupuncture What is acupuncture? The physiology of acupuncture Acupuncture and symptom control Evidence to support the use of acupuncture What acupuncture involves Possible side effects of acupuncture Who should not have acupuncture? The future of acupuncture Finding an acupuncturist Conclusion References 4 - Nutrition and healthy eating habits 22 - Fruit and vegetables: prevention and cure? Introduction Fruit and vegetable consumption in different populations Fruit, vegetables and fibre Fruit, vegetables and cancer Fruit, vegetables and vascular disease Fruit, vegetables and diabetes Fruit and vegetable consumption guidelines Organic produce Conclusions References 23 - Macronutrients and micronutrients Protein How much protein is required in the diet? Is it possible to consume too much protein? Protein sources Carbohydrates Simple carbohydrates Oligosaccharides Complex starchy carbohydrates Complex fibrous carbohydrates/fibre Fibre, the new superfood? What is the harm of eating processed carbohydrates? Sugar Fat Saturated fats Monounsaturated fats Polyunsaturated fats Current recommendations Micronutrients The functions of micronutrients and recommended daily intake The role of vitamin and mineral supplementation Potential harms of supplementation Nutrition labels Conclusions References 24 - Caffeine in health and disease: a brief overview Introduction A brief history of caffeine What is caffeine and what effects does it have on the body? Caffeine and genetics Adverse effects of caffeine Caffeine dependence Caffeine, chronic disease and other health effects Caffeine and pregnancy Caffeine bone health Caffeine overdose Are there any health benefits of caffeine? Which drinks and food contain caffeine? Conclusion References 25 - Water: how much should be consumed and what are its health benefits? Water in the body What are an individual's daily water requirements? How much water are individuals currently advised to drink? Does water intake vary between different populations? Does water intake affect energy levels and brain function? Can drinking water help with weight loss? Are there additional health benefits of water? References 26 - Intermittent fasting: a health panacea or just calorie restriction? Caloric restriction Fasting Cellular metabolic pathways stimulated by fasting Intermittent fasting Calorie restriction and intermittent fasting for longevity IF for weight loss Intermittent fasting for diabetes and cardiovascular disease Intermittent fasting for neurological conditions Intermittent fasting for cancer Risks of intermittent fasting Applications in clinical practice References Concept boxes: mindfulness, healthy weight and bone health Mindfulness: mind full or mindful? The importance of maintaining a healthy weight Bone health References Conclusions and how to access reliable health information Index A B C D E F G H I K L M N O P R S T U V W Y Back Cover