First Steps to
HEALTH RESTORATION
Lifestyle Medicine is the use of evidence-based therapies such as a whole food,
plant-predominant dietary lifestyle, regular physical activity, restorative sleep, stress
management, avoidance of risky substances and positive social connection for the
Choose fiber-filled,
nutrient-dense whole
plant foods to fill half
to 3/4 of your plate
Build more activity into
your daily life, such as
parking farther away or
always taking the stairs
Spend time with those
who lift your spirits and
help others when you
feel down
ADDITIONAL TIPS
treatment and reversal of chronic disease.
• Drink water to quench thirst.
• Choose a fitness activity you
Distance
enjoy, such as walking, moving
yourself from in water or biking. Build up
stressful Take time. Breathe - Try slowly, with a goal of at least
situations 30 min. 5 days/week.
meditation, yoga, and
spending time in nature • For the best quality of sleep,
Decrease meat, make your room cool, dark,
Avoid screen
processed and
time at least 90 quiet and comfortable.
fast foods and
min. before
refined sugar • Understand the
bedtime
well-documented dangers of
Reduce or any addictive substance use
eliminate can increase risk for many
smoking, vaping, cancers and heart disease.
and alcohol
Develop an evening
intake • Recognize stress that leads to
Spend less routine to relax. Aim for
time sitting improved health and
7 to 9 hours of sleep per
productivity vs. stress that
Avoid isolation night
from friends leads to anxiety, depression,
and family obesity, immune dysfunction
and more.
• Set regular times to engage
with others. Social
connectedness is essential to
Being mindful of your food choices, managing your stress, being emotional resiliency.
physically active, avoiding risky substance use, getting plenty of Substitute other relaxing
sleep and having a strong emotional support system in your life activities and talk to your
— are “just what the doctor ordered” to powerfully prevent, physician if you need
treat, and, often, even reverse chronic disease. help
© 2021 American College of Lifestyle Medicine.