Leading with lifestyle change

Alternative strategies for healing chronic illness

At a time when metabolic disease, autoimmune conditions, and mental health disorders are on the rise - not to mention troublesome skin, chronic fatigue, and severe migraines - we are conditioned to look for an easy fix: Take a pill, schedule a surgery, problem solved. Unfortunately, modern ailments don’t work that way. It takes decades for health issues to develop and undoing them can feel like an endless guessing game.

Recognizing a gap in our system of health care, a new kind of practitioner focuses on root-cause solutions to stubborn health problems. Instead of prescription drugs, they draw on ancient wisdom and lifestyle changes to put clients on the path to healing through better nutrition, sleep, and stress management.

Yet despite these gentler options that lead to positive results, many people continue to opt for invasive measures first. We wanted to understand why - and to provide some context and encouragement for those who may be on the fence about trying a lifestyle intervention to recover their health.

Case study: Skin conditions

Consider the example of a teenager with acne or psoriasis. Society considers it a normal part of modern life to take medication for these conditions. And despite plenty of research connecting gut imbalances to problematic skin, conventional dermatologists rarely suggest that diet plays a role in the health of one’s skin. Instead, they prescribe antibiotics and Accutane to control symptoms without advising patients to consider the causes. Moreover, as many studies have shown, these interventions often come with serious side effects, which can present as anything from elevated liver enzymes to fertility issues and psychiatric disorders. In some cases, the treatment may even worsen the existing skin condition.

Before dismissing drugs altogether, we need to consider that some patients who take prescribed medications for acne and other skin conditions find relief that can be life-changing by increasing confidence, motivation, inclination to socialize, and other important factors. So while we should not discount the benefits of addressing symptoms, we need transparency when the “easy” answer is just as likely to cause a cascade of downstream issues. What if, instead of opting for a drug first (or only), doctors gave teens and parents an alternative perspective: that changing their nutrition could produce longer term results without harmful side effects.

We can find examples like this in just about every aspect of human health. Whether the problem is excessive weight, poor digestion, or chronic pain, people often choose invasive surgeries and novel drugs when there are four fundamental factors to explore first: food, sleep, movement, and stress.

When diet and lifestyle come into play

Your health is a direct reflection of the variety and quality of foods you eat. If you haven’t cleaned up your diet before turning to medication, you’re missing an obvious first step. Consider some of these health scenarios and the alternative ways of addressing them through simple lifestyle changes:

Acid reflux & heartburn: Instead of taking medications that neutralize stomach acid, which is needed for healthy digestion, one can target the underlying causes of gastric distress by addressing micronutrient deficiencies, timing of meals, hormone imbalances, and other factors that often help to heal the gut. 

Poor sleep: Before turning to sleeping pills that worsen insomnia, you can prioritize sleep hygiene. Establish a sleep schedule to regulate circadian rhythm, reduce consumption of caffeine, stop eating two hours before bedtime, turn off all screens, use blue light-blocking glasses, and sleep in a cool, dark room. 

ADHD: A very low-carb ketogenic diet can help those diagnosed with ADHD to improve mental clarity and stabilize mood while reducing hyperactivity, giving patients a more individualized approach to manage their health and reduce dependence on prescription medications to regulate brain function. 

Insulin resistance: Did you know, switching to a well formulated ketogenic diet can improve insulin sensitivity and reduce or eliminate the need for insulin injections, restoring metabolic health for the long term.

Epilepsy: In yet another example, people with epilepsy may be prescribed a therapeutic ketogenic diet to help decrease seizure frequency and reduce the need for drugs, before resorting to invasive brain surgery. 

Bipolar disorder: Ketogenic metabolic therapy has been shown to induce remission of symptoms and improve brain function, reducing or eliminating the need for antipsychotic medications. 

And the list goes on…

Launch your keto life: If you’re committed to trying a ketogenic diet - which limits the consumption of carbohydrates to a very low level - as an initial or adjunct treatment to your health condition, Senza’s Five Days to Keto guide provides a concise introduction to this way of eating and serves as a supplement to our free mobile app for keto and fasting.

First steps to take

Admittedly, changing what you eat may feel inconvenient at first - even radical for some. At times, it’s socially challenging to eat differently from the crowd. But over in the Senza community, we’ve helped hundreds of thousands of food-minded individuals take charge of their health and establish new routines, so we know it’s possible to make these kinds of changes. It’s a matter of choosing an alternative path, working with your healthcare team to customize and implement the treatment, and committing to your own success.

Recently, we looked back at what we’ve heard from the Senza community over the years to put together this list of small steps you might take today to promote your health and wellbeing:

1. Eat fewer processed foods.

2. Reduce your sugar intake.

3. Stop drinking soda.

4. Order prepared meals from a delivery service until you get the hang of eating differently.

5. Follow a set meal plan that’s tailored to your nutritional needs.

6. Limit overly stressful activities.

7. Set a sleep schedule.

Any one of these practices will improve your quality of life. Imagine if you did them all!

It’s possible some patients feel that only a radical intervention will validate and improve their condition. Equally plausible, that not enough doctors are aware of these alternative treatments. But in a world fixated on instant gratification and quick fixes, we need to stop rushing to extreme measures before exploring simpler, less invasive ways to improve our health. Each of us facing a health-related challenge has a decision to make:

Am I going to sacrifice short-term comfort and the status quo for long-term success - or - try a “quick fix” with unknown side effects and potentially adverse reactions?

If you or someone you know has been diagnosed with a chronic health condition, exploring a diet based on fresh, whole foods would be an excellent first step, followed by steps to improve sleep, increase movement, and reduce stress. You can always consult with a Functional Medicine Practitioner, Naturopathic Doctor, or Ancestral Health Coach for more personalized treatment ideas. Be well!

Learn more

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Change Your Diet, Change Your Mind by Dr. Georgia Ede