Lifestyle Medicine

Around 1 in 3 men and 1 in 2 women are not active enough for good health and this is thought to be responsible for between 6% and 10% of major modern day diseases.

The good news is that even small lifestyle changes with movement of any kind, can make a big difference to health and can go on to further encourage behaviour change.

Being physically active greatly reduces the risk of multiple diseases and also confers other benefits such as: anti-ageing; and anti-inflammatory effects. 

How I can support you towards living longer happier and healthier

Together we will look at:

• your current risk;
• activity levels, this can include both too little and too much of unhelpful exercise;
• motivation and self-efficacy; 
• type of activity you would like to utilise and which best improves overall health;
• the science behind the numerous health benefits of moving more.

Together we will create the following:

• a written exercise prescription
• work around your lifestyle with practical hacks and habit stacking;
• continued support, either in person, by phone or by text message, supporting you to make changes and adjustments as you work towards your goals;
• coping plans to reduce any barriers to progress.

Should you require more in depth coaching support to manage any unhelpful behaviours or beliefs, you might wish to consider my Health & Life Coaching Service.

Blue zones describe communities where people live long and healthy lives. Several lifestyle factors make these communities unique. Although their diets differ substantially, robust evidence demonstrates that you are more likely to live a longer healthier life when you: 

• Consume more whole plant foods;
• Consume less processed foods, meat and fish.

You can potentially be unhealthy and malnourished whatever your weight.

Even in the UK, you can be malnourished whether you’re overweight or normal weight or taking weight loss injections 

How I can support you towards living longer happier and healthier

Together we will look at:

• your current diet and barriers to change;
• type of diet you would like to utilise and which best improves overall health;
• the science behind the numerous health benefits of eating well.

Together we will create the following:

• achievable, specific nutrition plan to support you to eat healthily;
• support with behaviour change by clarifying and personalising its importance;
• continued support as you make necessary adjustments towards your goals;
• coping plans to reduce any barriers preventing progress.

Should you require more in depth coaching support to manage any unhelpful behaviours or beliefs, you might wish to consider my Health & Life Coaching Service

“40% of the adult population suffer with sleep issues impacting on mood, behaviour, ability to concentrate and productivity.”

Citation: The Sleep Charity

Sleep plays a powerful role in maintaining health and yet we sleep less than we did in the 1960s. Poor sleep can lead to the development of chronic diseases including:

• Obesity;
• Heart disease; 
• Depression;
• Stroke.

How I can support you towards living longer happier and healthier

Together we will identify:

• your current sleep hygiene in detail;
• physical conditions affecting sleep;
• mental health conditions affecting sleep.

Together we will create the following:

• consistent sleep routine which aligns with and optimises both your circadian rhythm and homeostatic sleep pressure;
• management plan for physical disruptors of sleep;
• management plan for psychological disruptors of sleep.

Should you require more in depth coaching support to manage any unhelpful behaviours or beliefs, you might wish to consider my Health & Life Coaching Service

Stress is our physiological response to a perceived threat. When the threat is perceived as too intense or too long, you may fail to cope with it, resulting in an inability to restore a state of balance.

Chronic stress leads to changes in our body, increasing our risk of, for example: 

• Chronic inflammation;
• Poor immune health & persistent sickness;
• Increased blood fat and sugar levels; 
• Reproductive hormone changes.

These compensatory changes increase the risk of diseases such as heart disease, cancer, dementia and diabetes.

How I can support you towards living longer happier and healthier

Together we will identify:

• The source of the stress;
• The physical reaction;
• The psychological component.

Together we will create the following:

• Lifestyle interventions; 
• Stress-management techniques;
• Coping strategies for persistent symptoms;
• Strategies to support behaviour change.

Should you require more in depth coaching support to manage any unhelpful behaviours or beliefs, you might wish to consider my Health & Life Coaching Service

Connecting with others not only helps us to survive but to thrive.

Research demonstrates a link between the quality of our social connections and our risk of conditions including obesity, heart disease and even some cancers. Our mental health too is closely linked to our relationships with others, and loneliness is a key risk factor for depression.

Loneliness can be as harmful to our health as smoking 15 cigarettes a day, or drinking alcohol to excess. It can increase the risk of heart attack and strokes by 30 percent.

How I can support you towards living longer happier and healthier

Together we will identify:

• Do you have supportive relationships with family and friends?
• Are there factors that prevent social connection, such as lack of transport, low self worth, low resilience, low confidence, feeling like you don’t belong
• Have you experienced a recent significant change in your life (this might include bereavement, moving house, retiring, physical ill health, stopping driving)?

Together we will work on the following:

• Loneliness is a sensitive topic and if you choose to engage, I will approach it with care;
• There are a number of, not uncommon, life events that may trigger loneliness;
• Understanding this will help us identify your limiting beliefs and develop solutions based on your needs.

Should you require more in depth coaching support to manage any unhelpful behaviours or beliefs, you might wish to consider my Health & Life Coaching Service. 

“The difference between excessive healthy enthusiasm and addiction is that healthy enthusiasms add to life whereas addictions take away from it.” 

Harmful substances include:

• Ultra processed foods / sugar;
• Recreational drugs;
• Side effects from some prescribed medications.

Along with pollutants (e.g. smoking) and alcohol, these can contribute to chronic inflammation with increased risk of cancer and other long-term health conditions.

Harmful behaviours include:

• Excess or harmful use of social media/technology - Technostress 
• Addictions to: food, health monitoring,video games, sex, internet, shopping, compulsive hoarding, plastic surgery, risky behaviour, exercise.

Many people are unaware of the potential health hazards associated with excessive exposure to some substances and behaviours. Whilst the NHS provides good support for alcohol and smoking cessation, there is little support for those with behavioural addictions, even though these can ‘take from your life’.

How I can support you towards living longer happier and healthier

Together we will identify:

• If you have concerns about your engagement in unhealthy behaviours;
• How and why it might currently serve you;
• Whether it’s taking more from your life than it is giving. 

Together we will create the following:

• Evidence based explanation of what constitutes an unhealthy behaviour; 
• Actions you can take to address the root cause of your relationship towards this behaviour.

Should you require more in depth coaching support to manage any unhelpful behaviours or beliefs, you might wish to consider my Health & Life Coaching Service.