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Writer's pictureDerrick K. Mobley MD

Low Budget - High Level of Health

My main attraction to Lifestyle Medicine is how it provides a path for low, middle and upper class communities to achieve, maintain and sustain good health. Using a self-empowerment healthcare model under the guidance of a lifestyle medicine physician and a healthcare team even the financially- challenged person can learn to avoid the chronic diseases of hypertension, heart disease, type II diabetes, stroke and obesity that currently consume approximately 80% of all healthcare dollars spent in this country. The Center for Medicare and Medicaid Services(CMS)reported that national healthcare spending reached $3.81 trillion in 2019.If 80% of that $3.81 trillion was used to treat noninfectious chronic diseases, we have over $3 trillion used to treat potentially preventable and reversible diseases like obesity, heart disease, hypertension, type II diabetes, stroke and some cancers, too.


Whether you are a college student, single mother, minimal-wage earner or a fixed -income senior citizen, there is a lot that you can do to improve your health using a lifestyle medicine approach. Let's take a brief look at the six primary domains of lifestyle medicine from a limited income perspective:


1) Eating a mostly plant-based, whole food diet- Reducing or eliminating meat purchases saves money on your grocery bill which can be used to buy more fresh/frozen vegetables, beans, whole grains and fresh/frozen fruits. There are numerous recipes available online to make your meals interesting and delicious, at no cost. See www.fullplateliving.org.


2) Exercise/physical activity- No need for a gym membership here. Try walking or riding a bicycle for store errands or using stairs for exercise. Almost everyone has a staircase in or near their home. Calisthenics, stretching and home-made weights are also free and very effective forms of increasing physical activity.


3) Stress management - There are a huge array of options for stress relief such as of music, meditation, video gaming, dancing, writing and laughter and many many others. If exercise is used to relieve stress then there is a double benefit from engaging in it. Most of these activities are free or require minimal investment and yield huge benefit.


4) Positive social connections - Take the time to build a supportive network of family and/or friends - people who care about you and know you very well. It's free for all of us and is an invaluable resource for stressful times or sharing the joys and pleasures of life.


5) Restorative sleep - Everyone has the capacity to carve out 7 to 9 hours of sleep each night. This may be more challenging for parents of young infants or for those working more than one job, but not impossible.


6) Avoid/limit environmental toxins- If you use tobacco products, think of the health benefits you will gain by stopping their use and also the money you will save. For help call 1-800-QUIT- NOW ( 1-800-784-8669 ). Air and land toxins are a bit more challenging for some of us.


7) I will always include the need for spiritual development in my articles because I believe it is a significant component to our total wellness. Find a way to grow and mature your spirit, whether through organized religion or another modality. Just don't neglect it - and it is absolutely free.




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