More and more people are stressed, sleep deprived, overweight and suffer from preventable diseases such as heart disease, cancer, stroke and diabetes.

According to experts, completely free lifestyle medicine can change this situation.

Whole foods, plant-based diet

A diet rich in fruits, vegetables and whole grains and low in animal products can prevent many diseases.

Experts say larger trials should be carried out or new research methods should be applied with a focus on diet quality.

Get regular physical activity

Decades of research have shown that daily moderate to vigorous physical activity has long-term health benefits.

Daily physical activity can alter cells and molecules, reducing the risk of disease.

Restorative sleep

A deep, quality sleep helps cells, organs and the entire body function better.

Although there is no in-depth research, evidence shows that quality sleep can reduce inflammation, prevent immune dysfunction, oxidative stress and epigenetic modifications of DNA.

Therefore, experts say that studying the biological mechanisms underlying the restorative properties of sleep could help inform policy and environmental or population approaches, aimed at regulating sleep patterns.

Stress management

In some cases, stress is a beneficial defense response.

One of the most effective methods to reduce stress and enhance rehabilitation is to induce a relaxation response using mind-body therapies and cognitive-behavioral therapies.

Appearing in the late 1980s, cognitive-behavioral therapy is a form of therapy that has proven useful for patients with depression, anxiety, and mood swings.

Stay positive and socially connected

Maintaining positive thinking through gratitude and forgiveness exercises has a significant impact on psychological health, thereby improving physical health.

On the contrary, social isolation, such as living alone, having few friends, not participating in activities, and prolonged loneliness can lead to increased morbidity and mortality rates, poor immune system function, and increased mortality.