Hi Reader,

One of the most frequent questions I get asked- is "What is Lifestyle Medicine?" After 20 years working as a Nurse Practitioner, I found that there was a common factor that was being missed in so many women's treatment plan for their chronic medical diagnosis. For so many people, they are diagnosed with high blood pressure and diabetes. They are given a prescription to treat it and likely told they should loose weight and exercise. Some patients are able to do this on their own, but for others they feel overwhelmed. They do not know where to start or they follow a "fad" diet that initially they are successful on and loose weight, but they are unable to sustain the weight loss once they stop following the diet plan.

I want to share with you that to truly improve your overall health you NEED to improve your LIFESTYLE BEHAVIORS. This is why my practice of Lifestyle Medicine was opened. I want to help patients succeed in lifelong behavior changes that will not only improve your health but increase your longevity.

I want you to feel your best! You deserve it!

Here are some chronic health issues linked to poor lifestyle habits that are widespread and often preventable. Key health problems associated with unhealthy behaviors include:

1. Cardiovascular Diseases

• Conditions: Heart disease, high blood pressure, stroke, atherosclerosis.
• Risk Factors: Sedentary behavior, poor diet (high in processed foods, fats, salt), smoking, excessive alcohol consumption, stress.
• How It Develops: Poor diet and lack of exercise can lead to obesity, which in turn raises blood pressure and cholesterol levels, increasing the risk of heart disease.

2. Type 2 Diabetes

• Conditions: Insulin resistance, obesity, and metabolic syndrome.
• Risk Factors: Poor diet (high in sugar and refined carbs), sedentary lifestyle, smoking, excessive alcohol use, stress, and lack of sleep.
• How It Develops: Unhealthy eating habits and lack of physical activity contribute to obesity, a key factor in the development of type 2 diabetes.

3. Obesity

• Conditions: Joint problems, sleep apnea, heart disease, diabetes, certain cancers.
• Risk Factors: Poor diet (high in calories, fats, and sugars), sedentary lifestyle, lack of sleep, high stress levels, and genetics.
• How It Develops: Consuming more calories than are expended through physical activity leads to fat storage, which can lead to obesity over time.

4. Chronic Respiratory Diseases

• Conditions: Chronic obstructive pulmonary disease (COPD), emphysema, asthma.
• Risk Factors: Smoking, exposure to pollutants, poor air quality, lack of physical activity.
• How It Develops: Smoking damages the airways and lungs, leading to chronic diseases like COPD. Physical inactivity can also worsen respiratory health.

5. Musculoskeletal Disorders

• Conditions: Osteoarthritis, back pain, fibromyalgia.
• Risk Factors: Sedentary lifestyle, poor posture, obesity, lack of exercise, and smoking.
• How It Develops: Inactivity leads to weak muscles and joints, contributing to pain and joint degeneration.

6. Mental Health Disorders

• Conditions: Depression, anxiety, stress-related disorders, and cognitive decline.
• Risk Factors: Poor diet, lack of exercise, excessive alcohol use, smoking, chronic stress, and lack of sleep.
• How It Develops: Lack of physical activity and poor nutrition can affect brain function and lead to mental health issues. Stress and poor sleep exacerbate these problems.

7. Kidney Disease

• Conditions: Chronic kidney disease (CKD), kidney failure.
• Risk Factors: High blood pressure, diabetes, smoking, excessive alcohol consumption, and poor diet (high in sodium and processed foods).
• How It Develops: High blood pressure and diabetes can damage the kidneys over time, and poor dietary habits can worsen kidney function.

8. Gastrointestinal Issues

• Conditions: Irritable bowel syndrome (IBS), acid reflux (GERD), liver disease.
• Risk Factors: Poor diet, lack of exercise, smoking, excessive alcohol consumption.
• How It Develops: A diet high in processed foods and low in fiber can affect digestion, leading to gastrointestinal issues. Smoking and alcohol consumption can damage the liver and intestines.

9. Sleep Disorders

• Conditions: Insomnia, sleep apnea.
• Risk Factors: Poor sleep hygiene, stress, excessive screen time before bed, alcohol consumption, and a lack of physical activity.
• How It Develops: Poor lifestyle habits, such as inconsistent sleep patterns, can disrupt the circadian rhythm and lead to long-term sleep disturbances.

Preventing These Conditions

Improving lifestyle habits can significantly reduce the risk of these chronic diseases. Key strategies include:

• Regular exercise (at least 150 minutes of moderate aerobic activity per week).
• Balanced, nutritious diet (rich in fruits, vegetables, whole grains, lean proteins).
• Avoiding smoking and limiting alcohol consumption.
• Stress management through techniques like mindfulness or therapy.
• Adequate sleep (7-9 hours per night).
• Regular health check-ups for early detection and prevention.

Making these changes can lower the risk of chronic conditions and improve overall well-being.

The New Year is just a few days away and many will make resolutions to improve your health. I want to help you be successful with your resolutions to set goals, develop a step by step treatment plan that you can sustain, and feel your best 2025.

For a few more days I am offering 2024 pricing for ELEVATE: A 12 Week Personalized Lifestyle Medicine Program for Transformational Health. In this highly personalized health coaching program, you will meet directly with myself, Dr. Kristine Garverick CRNP via online video appointments from the comfort of your own home. A quick highlight of all the amazing things this program includes: an in-depth review of your current health and lifestyle habits, a customized personalized treatment plan with actionable steps to reach your goals, and education and empowerment to guide you to better understand healthy behaviors to lead to sustainable healthy habits.

I will be there every step of the way. Together, we will start small and build gradually. We will have regular video appointment check-ins to monitor your progress and make adjustments providing you support and most importantly accountability. Throughout the process I will provide you feedback and motivation. We will celebrate your successes. Every improvement is a step forward and deserves to be celebrated.

Let's regain your health in 2025, together. Let's get you ready to build new health habits in January 2025.

Only 2 days remain for 2024 pricing so secure your spot for January 2025 ELEVATE: 12 Week Personalized Lifestyle Medicine Transformational Health Program. Click here to purchase the program at 2024 pricing today before it is too late. Once you purchase the program, I will reach out to schedule your first appointment beginning the week of January 6th 2025.

Oh and don't forget- check with your HSA (health savings account) if you are already diagnosed with a chronic health condition such as obesity or diabetes- your HSA may cover this coaching program.

Here is to a Healthy & Happy New Year,

​Be Well & Good,

Dr. Kris CRNP