Currently, there are many studies. Pointing out that chronic non-communicable diseases (NCDs) are caused by inappropriate health behaviors, a science called Lifestyle medicine was born, which is a medical science that uses behavior modification to prevent, treat, or care for various chronic diseases with the need for scientific evidence.

Lifestyle medicine consists of 6 pillars: Nutrition, Physical Activity, Restorative Sleep, Stress Management, Avoidance of Risky Substances, and Social Connection.

In this issue, we would like to discuss the first pillar of nutrition, the most obvious of which is the problem of overweight and obesity that is found in both children and adults. Obesity is the source of many other chronic non-communicable diseases. If you can lose weight within the standard limit, it will help you live by 10%.

In today's world full of ready-to-eat and processed foods,which are rich in salt, oil, and sugar. This causes our body to receive excess energy and be used to accumulate fat. Food products The more processed, the more harmful they are to health. They can be divided into 4 groups:

1. Unprocessed or minimally processed foods are foods that are not processed, including edible parts of plants or animals, including algae and mushrooms. Less processed foods are processed to remove parts that are not needed or are easy to store, such as grinding, roasting, pasteurizing, refrigeration, fermentation, fermentation, etc. Fermentation without additives or food additives.
   Food samplesCrushed peanuts Pasteurized fresh milk, dried shiitake mushrooms, unseasoned yogurt
2. Processed culinary ingredients are food products that use food from Group 1 through various additional processes such as squeezing, extraction, and distillation. Most of them are made into raw materials for cooking.
   Food samplesVegetable oil, butter, flour, salt
3. Processed foods are food products that add food in group 2 such as salt, oil, sugar to group 1 foods.
   Food samplesCanned fruits, salted meat, smoked salmon Seasoned nuts
4. Ultra-processed foods are food products that are mainly produced in industry. Through a multi-step production process, food additives such as viscosity enhancers are often used to modify food compounds. Foaming agents, coatings, microbial growth inhibitors to maintain the quality and characteristics of these products. They are convenient to eat, have an acceptable taste, and have a long shelf life.
   Food samplesSoft drinks Candy, cookies, sausages, nuggets Instant food

              The American College of Lifestyle Medicinehas introduced a dietary model called "A Whole food, Plant-based plate" to combat various chronic non-communicable diseases, which is a diet made from vegetables, fruits, whole grains, nuts and seeds, with minimal processing. In other words, even though it is a plant-based food, if it has been processed in many stages, it is not classified as a healthy food.

Because people are not very familiar with such food styles. Starting may have to be done gradually. Here are some suggestions for practice:

1. Plan the menu in advance, you can use the application or write the menu on a regular calendar. Then prepare the ingredients for cooking. The amount is suitable for 1 cooking so that you can cook conveniently and quickly.
2. Create opportunities to choose healthy food more easily by placing healthy foods at eye level. When you think about having a snack,
3. Plan your dining out. Or you can ask the restaurant if they can modify the menu to include vegetables, nuts and grains, or if the trip isn't very long, you can prepare your own meals.
4. Collaborate to take care of the health of the whole family, cultivate a love of eating fruits and vegetables by letting children choose new types of fruits and vegetables to try.
5. Set weekly food goals based on SMART goals (Specific, Measurable, Achievable, Relevant, and Time-Bound). It is measurable, realistic, aligned with long-term goals, and set a certain amount of time. For example, I would increase the amount of vegetables I eat to 3 cups per day within 1 month.

Modifying eating habits requires effort and consistency, but the results are definitely worth it. Staying healthy requires other factors such as exercise, stress management, getting enough sleep, avoiding harmful substances, and having good relationships. If you take care of these 6 pillars, you can help you stay healthy physically and mentally.

By the medical team of BDMS Wellness Clinic Institute and the Association of Doctors for Rehabilitation and Promotion of Obesity Education Krung Ung Thep (BARSO)

Reference List 

1. Abe M, Abe H. Lifestyle medicine–An evidence based approach to nutrition, sleep, physical activity, and stress management on health and chronic illness. Personalized Medicine Universe. 2019 Jul 1;8:3-9.
2. Hauser ME, McMacken M, Lim A, Shetty P. Nutrition-An Evidence-Based, Practical Approach to Chronic Disease Prevention and Treatment. The Journal of Family Practice. 2022 Jan 1;71(Suppl 1 Lifestyle):S5-16.
3. Monteiro CA, Cannon G, Levy RB, Moubarac JC, Louzada ML, Rauber F, Khandpur N, Cediel G, Neri D, Martinez-Steele E, Baraldi LG. Ultra-processed foods: what they are and how to identify them. Public health nutrition. 2019 Apr;22(5):936-41.