The Lifestyle Medicine Toolbox: Mind-body Approaches for Health Promotion

This holistic guide provides an integrative toolbox on how healthcare and fitness professionals can promote lifestyle medicine with their clients. Its clinical and evidence-informed approach focuses on the six primary lifestyle medicine factors: nutrition, exercise, sleep hygiene, stress management, risky substance use, and social connectedness. Each factor is enriched with a variety of strategies and advice including anti-inflammatory recipes, self-guided visualisation, tips on how to break bad habits, sustainable fitness, and mind-body exercises. Based on the author's 30+ years of experience as a trained physical therapist treating musculoskeletal conditions, this book's nonpharmacological and nonsurgical focus allows clients to feel empowered in taking charge of their health through a plethora of resources and techniques. It provides clear, actionable steps and real-world examples in order to nurture sustainable changes that promote long-term health and healing. The Lifestyle Medicine Toolbox Cover Of related interest Title Page Copyright Content Foreword by Dr. Melissa Sundermann Acknowledgements Preface About the Author Contributors How to Use This Book 1. Introduction to Lifestyle Medicine Key Concept: Daily Habits and Actions Clinical Tip: Static Versus Dynamic Meditation Self-Care Handout 1.1: Anti-Inflammatory Lifestyle Self-Care Handout 1.2: Personal Health and Safety Checklist 2. Clinical Concepts Key Concept: Building a Strong Therapeutic Alliance as Part of Telehealth Clinical Tip: Setting SMART Goals Featured Topic 2.1: Cognitive Behavioral Therapy Self-Care Handout 2.1: Healthy Lifestyle Prescription 3. Basics of Culinary Medicine Key Concept: Food for Health and Happiness Clinical Tip: The Power of Berries Featured Topic 3.1: Healthy Snacks for Peak Performance Featured Topic 3.2: National Weight Control Registry Self-Care Handout 3.1: Grocery Shopping Guide Self-Care Handout 3.2: Components of the Mediterranean Diet 4. Exercise and Physical Activity Key Concept: Physical Activity Choices Clinical Tip: Table Tennis Clinical Tip: Functional Activities Featured Topic 4.1: Osteoporosis and Exercise Featured Topic 4.2: Elastic Resistance and Bodyweight Exercises Featured Topic 4.3: Aquatic Therapy for Pain and Function Featured Topic 4.4: Reducing Shoulder Strain During Core Muscle Activation Featured Topic 4.5: Fitness Personality Featured Topic 4.6: Home Gym Versus Fitness Center Featured Topic 4.7: Case Vignette—Intermittent Exercise Self-Care Handout 4.1: Weight Management Strategies Self-Care Handout 4.2: Core Strengthening Activities and Exercises 5. Mind-Body Movements Key Concept: Yin-yang Alexander Technique: Self-Care Lesson Feldenkrais Method: Self-Care Lesson Clinical Tip: Balance Assessment and Prescription Self-Care Handout 5.1: Mindful Walking Routine Self-Care Handout 5.2: Qigong Baduanjin Home Routine 6. Stress Management Key Concept: Stress Management Strategies Clinical Tip: Shadow Boxing and Non-Contact Boxing Clinical Tip: Pet Therapy Featured Topic 6.1: Rocking Chair Relaxation Featured Topic 6.2: Relaxation Routine Featured Topic 6.3: Body Scan Meditation Featured Topic 6.4: Mini Meditations Self-Care Handout 6.1: Relaxation Breathing-Plus Technique Self-Care Handout 6.2: Self-Guided Imagery and Visualization 7. Restorative Sleep Key Concept: Sleep is Medicine Clinical Tip: Horticultural Therapy and Sleep Featured Topic 7.1: Pre-Sleep Routine Featured Topic 7.2: Weighted Blanket Self-Care Handout 7.1: Sleep Hygiene Guidelines Self-Care Handout 7.2: Progressive Muscle Relaxation Routine 8. Social Connectedness Key Concept: Identifying Social Risk Factors Clinical Tip: Walk with a Doc Clinical Tip: Telehealth, Telerehab, and Telewellness Visits Featured Topic 8.1: Benefits of Smiling and Laughing Self-Care Handout 8.1: How to Stay Socially Connected Self-Care Handout 8.2: Strategies to Improve Well-Being and Happiness 9. Avoidance of Risky Substances Key Concept: Alcohol and Smoking Related Deaths Clinical Tip: Smartphone App for Smoking Cessation Featured Topic 9.1: Guidelines for Building Mental Resilience Self-Care Handout 9.1: Changing a Bad Habit 10. Nature-Based Therapies Key Concept: Ecotherapy for Well-being Clinical Tip: Trekking Poles Clinical Tip: Air Pollution and Physical Activity Clinical Tip: Retreat Vacations Featured Topic 10.1: Healing Places and Healing Spaces Featured Topic 10.2: Gardening for Health Featured Topic 10.3: Park Prescriptions Featured Topic 10.4: Nature as Medicine Featured Topic 10.5: Biophilic Design Featured Topic 10.6: Soothing Sounds Featured Topic 10.7: Case Vignette—Tai Chi in the Park Self-Care Handout 10.1: Your Nature Prescription Self-Care Handout 10.2: Nature Prescription Self-Care Handout 10.3: Natural Light Exposure at Home Self-Care Handout 10.4: Natural Light Exposure at Work Self-Care Handout 10.5: Natural Light Exposure at School Self-Care Handout 10.6: Nature Trail Circuit Self-Care Handout 10.7: Garden Meditation Self-Care Handout 10.8: Nature at Work 11. Expressive Therapies and the Healing Arts Key Concept: Benefits of Creative Arts Therapies Clinical Tip: Gratitude Journal Clinical Tip: Juggling and Neuroplasticity Featured Topic 11.1: Online Relaxation Resources Using the Creative Arts Featured Topic 11.2: Creative Arts for Preventing Burnout Among Healthcare Providers Featured Topic 11.3: Case Vignette—Pottery for Hand Pain and Stress Reduction Self-Care Handout 11.1: Basic Lifestyle and Pain Tracker and Journal Self-Care Handout 11.2: Basic Data Analytics Tracker for Health Monitoring 12. Self-Care Strategies Key Concept: Self-Care Healthcare Clinical Tip: Change Posture and Position Featured Topic 12.1: Acupressure and Back Pain Featured Topic 12.2: Managing Constipation Featured Topic 12.3: Office Stretch and Movement Breaks Featured Topic 12.4: Aromatherapy Featured Topic 12.5: Reducing Home Pollution and Chemical Use Featured Topic 12.6: Eastern Approaches to Manual Therapy Featured Topic 12.7: Back Supports and Back Pain Featured Topic 12.8: Improving Medication Adherence Self-Care Handout 12.1: Suggested Office Break Movements Self-Care Handout 12.2: Suggested Creative Office Break Solutions Self-Care Handout 12.3: Joint Protection Techniques Self-Care Handout 12.4: Activity Pacing/Energy Conservation Techniques Self-Care Handout 12.5: Improved Body Mechanics with Daily Activities Self-Care Handout 12.6: Shoe Fit and Selection Guidelines Self-Care Handout 12.7: Optimizing Brain Health Self-Care Handout 12.8: Improving Quality of Life with Assistive Devices Self-Care Handout 12.9: Fall Prevention Guidelines Self-Care Handout 12.10: Personal Safety Checklist Conclusion Appendices Appendix A: Sample Clinical Practice Guidelines Appendix B: Designing Effective Home Exercise Programs Appendix C: Sample Exercise Selection Guide Subject Index Author Index