Lifestyle Medicine: How Six Daily Habits Can Help Prevent and Treat Disease

What if some of the most powerful tools for protecting your health were already part of your daily routine? That is the idea behind lifestyle medicine, a growing, evidence-based approach that uses everyday habits to prevent, treat, and in some cases reverse chronic disease.

On a recent episode of Wellness Wednesday on WJZ-TV, Dr. Coleen Schrepfer, MD, FAPA, Chief Medical Officer at Gladstone Psychiatry and Wellness, explained what lifestyle medicine is, the six pillars it is built on, and how to start using it in your own life, even during the busy, darker months of the holiday season.

As Dr. Schrepfer put it, the choices we make every day shape our health in both mind and body, today and well into the future.

What Is Lifestyle Medicine?

Lifestyle medicine is a way of using healthy daily habits as treatment. Rather than relying only on medication or procedures, it targets the routines that drive long-term health: how we move, eat, sleep, connect, manage stress, and use substances.

“Not a lot is known about it,” Dr. Schrepfer noted, but the approach rests on decades of research into which habits make the biggest difference over a lifetime. That research points to six core themes, which lifestyle medicine calls pillars.

The results are striking. According to Dr. Schrepfer, studies show that people who adopt habits from these six pillars can help prevent conditions such as diabetes, heart disease, cancer, and depression. For some, these changes can even ease symptoms to the point of remission.

Why lifestyle medicine matters for mental health

Lifestyle medicine is not only about physical health. Sleep, movement, nutrition, and connection all influence mood, energy, and emotional regulation. That is why Dr. Schrepfer, a psychiatrist, discusses the pillars with every one of her patients at Gladstone. Her goal is to empower people to use these habits alongside their treatment to make a real difference in their lives.

The Six Pillars of Lifestyle Medicine

Most of what lifestyle medicine teaches is built on six pillars. Here is how Dr. Schrepfer described each one.

1. Exercise: move your body

Physical activity is the first pillar. It does not have to mean intense workouts; the goal is simply to move your body regularly, in ways that fit your life.

2. Nutrition: focus on whole foods

The second pillar centers on eating whole foods and cutting back on processed foods. Dr. Schrepfer pointed to the Mediterranean diet, which many people have heard of, as one of the eating patterns lifestyle medicine recommends.

3. Sleep: prioritize rest

For adults, Dr. Schrepfer recommends about six to eight hours of sleep each night. And yes, naps count. She called them “very welcome” additions to your nightly total.

4. Relationships: stay connected

The fourth pillar is connection with other people. That means spending time face to face, being part of a larger community, and finding ways to give back, such as volunteering.

5. Stress management: take back control

This pillar asks you to look honestly at your life. What is causing you stress? What can you control? Where you can, pull back on those stressors.

6. Substance use: minimize nicotine and alcohol

The final pillar focuses on reducing, and ideally eliminating, nicotine and alcohol use.

How to Get Started with Lifestyle Medicine

Six pillars at once can feel daunting. The good news, according to Dr. Schrepfer, is that getting started is simple.

1. Start with one pillar. Choose the area that feels most doable right now.
2. Pick one habit. Identify a single, specific change within that pillar, such as a 10-minute walk after dinner or a consistent bedtime.
3. Begin today, and don’t negotiate with yourself. Commit to the habit instead of debating whether to do it each day.
4. Find a partner. A friend, family member, or neighbor can keep you motivated and accountable.

Lessons from the Blue Zones

Dr. Schrepfer pointed to the world’s “Blue Zones,” communities where many people live healthy lives into their 90s and beyond. A common thread is companionship: gardening together, eating together, and sharing daily life. New habits are hard to maintain alone. With a partner, she said, “you’re sailing.”

Lifestyle Medicine During the Holidays and Winter Months

The holiday season brings great joy for some people and real difficulty for others. For this time of year, Dr. Schrepfer offered two priorities: light and connection.

Get natural light

Winter days are shorter and darker, and sunlight matters for vitamin D, sleep regulation, and mood. Dr. Schrepfer’s advice is to wake up early and get natural light exposure. If it is too cold to go outside, sit by a bright window with a cup of tea.

Make connection a habit

In 2023, the U.S. Surgeon General issued an advisory on loneliness, noting that its health impact is comparable to smoking up to 15 cigarettes a day. That makes connection one of the most important lifestyle medicine habits of all. Dr. Schrepfer suggests:

• If someone crosses your mind, give them a call.
• If someone invites you to something, say yes.
• Put your phone down and be present in the conversation.
• Consider adopting a pet for companionship.

You never know how meaningful a single conversation could be, for you or for the other person.

Lifestyle Medicine at Gladstone Psychiatry and Wellness

At Gladstone, lifestyle medicine is part of how we care for the whole person. Our psychiatrists and clinicians talk with patients about the six pillars alongside therapy, medication management, and other treatments, helping each person find realistic, sustainable habits that support their mental and physical health.

Dr. Schrepfer summed it up simply: look at the pillars, pick one habit, start it today, and find a companion. Your healthier future self will thank you.

Ready to take the first step? Gladstone Psychiatry and Wellness offers care in Baltimore, Hunt Valley, Columbia, Bethesda, and Frederick. Contact us to schedule an appointment and learn how lifestyle medicine can support your treatment.

Watch Dr. Schrepfer’s full Wellness Wednesday segment on WJZ-TV

Frequently Asked Questions About Lifestyle Medicine

What is lifestyle medicine?

Lifestyle medicine is an evidence-based approach that uses daily healthy habits to prevent, treat, and sometimes reverse chronic disease. It focuses on six areas: exercise, nutrition, sleep, relationships, stress management, and substance use.

What are the six pillars of lifestyle medicine?

The six pillars are physical activity, whole-food nutrition, restorative sleep, social connection, stress management, and avoiding risky substances such as nicotine and alcohol.

Can lifestyle medicine help with depression and anxiety?

Yes. Habits like regular movement, quality sleep, and social connection can support mood and emotional health. Lifestyle medicine works best alongside professional mental health care, not as a replacement for it.

How do I start using lifestyle medicine?

Pick one pillar, choose one specific habit, and start today. Finding a partner to share the habit with can help you stay motivated and accountable.

Does Gladstone Psychiatry and Wellness use lifestyle medicine?

Yes. Gladstone clinicians discuss the six pillars with patients as part of whole-person care, alongside therapy, medication management, and other services.

Clinical Review: This article was reviewed by the clinical team at Gladstone Psychiatry and Wellness