Good health isn’t just about treating illness when it happens – it’s about preserving disease and building habits that support lifelong well-being. That’s the foundation of lifestyle medicine, a growing medical specialty that uses everyday choices like nutrition, sleep, movement, and social connection as powerful tools to improve health. Dr. Madeline Godar, a family medicine and board-certified Lifestyle Medicine physician at The Iowa Clinic South Waukee, outlines six of the best ways you can incorporate lifestyle medicine into your health.
What is lifestyle medicine?
Lifestyle medicine is a medical specialty that uses therapeutic lifestyle interventions as a primary modality to treat chronic conditions including, but not limited to, cardiovascular diseases, type 2 diabetes, and obesity. Lifestyle medicine certified physicians are trained to apply evidence-based, whole-person, prescriptive lifestyle change to treat and even reverse such conditions.
There are six foundational pillars of lifestyle medicine:
- Whole-food, plant-predominant eating pattern
- Physical activity
- Restorative sleep
- Stress management
- Avoidance of risky substances
- Positive social connections
“Lifestyle medicine empowers people to take control of their health in sustainable, practical ways, “says Dr. Godar. “When we focus on these six key areas, we can often prevent, treat, and even reverse chronic disease.”
Each of these pillars works together to support your overall health, and small steps in each category can lead to meaningful changes over time.
1. Nutrition
What we eat affects nearly every aspect of our health. A whole-food, plant-predominant diet emphasizes natural, minimally processed foods that provide vital nutrients, fiber, and antioxidants while limiting saturated fats, added sugars, and processed ingredients.
You should eat plenty of:
- Vegetables
- Mushrooms
- Fruits
- Legumes
- Whole grains
- Nuts
- Seeds
- Herbs
- Spices
- Water
Aim to eat less of or avoid:
- Sugary drinks like soda, juice, cocktails, sweetened coffee, and energy drinks
- Processed meats like sausage, bacon, salami, bologna, and deli meat
- Processed snacks like crackers, chips, and pretzels
- Cakes, pastries, and sweets
- Dairy (especially high-fat types with added salt and/or sugar)
- Red meats
- Poultry
- Eggs
“Nutrition is one of the most powerful tools we have for preventing disease and improving health,” says Dr. Godar. “Even modest changes can have a positive effect.”
Setting achievable, realistic goals can make a huge difference in adopting a healthier eating pattern. Start with something small, such as adding one extra vegetable to your dinner plate or replacing a sugary beverage with water, and build from there.
2. Activity
Physical activity benefits nearly every system in the body, supporting heart health, bone strength, mood regulation, metabolism, and more.
The recommendation for adults 18-64 is to aim for at least 150-300 minutes of moderate intensity or 75-150 minutes of vigorous intensity activity per week, along with two or more days weekly of strength training. Additional recommendations can be made for older adults, pregnant women, and people with chronic conditions.
“Any amount of physical activity is better than none,” says Dr. Godar. “I encourage patients to start small and try to make activity a consistent habit and then increase the duration and intensity with time.”
Moderate Activities
- Brisk walking
- Heavy cleaning (washing windows, vacuuming, mopping)
- Mowing the lawn
- Light bicycling
Vigorous Activities
- Hiking
- Jogging
- Shoveling
- Carrying heavy tools
- Bicycling fast
3. Stress Reduction
Stress is a natural part of life, and while some stress can be productive or motivating, unmanaged, chronic stress can increase your risk of heart disease, anxiety, digestive problems, and sleep issues.
It’s important to note that not all stress is bad! Some stress can be helpful for completing important projects, studying for an exam, speaking in public, or accomplishing challenging goals. On the other hand, distress, or negative stress, is the type of stress that can cause short- or long-term anxiety, decreased performance and lead to poor mental and physical health.
“Stress can be caused by many factors that differ for everyone,” says Dr. Godar. “It is important to recognize the things in your life that cause stress so we can come up with a plan to manage it.”
Dr. Godar recommends these self-management tips to help reduce stress:
- Connect with others
- Get involved in activities
- Try different healthy ways to relax (music, exercise, dance, meditation, yoga)
- Take time for fun, creative activities or hobbies
- Keep a gratitude journal or write about stressful events
- Take care of spiritual needs
- Make time to laugh
- Avoid caffeine and alcohol
- Try deep breathing techniques
- Get a message
4. Avoidance of Risky Substances
Quitting smoking and avoiding tobacco, excessive alcohol, and other harmful substances is essential for long-term health. Tobacco use and excessive alcohol consumption increase the risk of numerous chronic diseases and early death.
The 2020-2025 Dietary Guidelines for Americans recommends that adults of legal drinking age limit alcohol intake to 2 drinks per day for men or 1 drink per day for women. One standard alcoholic drink is:
- 12 oz beer
- 5 oz table wine
- 1.5 oz of 80-proof spirits
Recovery often takes time and multiple approaches, but with support and evidence-based treatment, people can succeed. When it comes to effective treatment methods for managing substances, Dr. Godar recommends counseling, medication, or a combination of both.
5. Sleep Health
Sleep is just as vital to health as nutrition and exercise. Poor sleep affects everything from your mood and energy to metabolism, immune function, and chronic disease risk. Common sleep disruptors include:
- Eating/drinking too much close to bedtime
- Exposure to blue light from phones and screens
- Caffeine and alcohol
- Stress and anxiety
- Noisy or uncomfortable sleep environments
- Inconsistent sleep schedules
- Lack of sunlight exposure during the day
- Certain medications or health conditions
- Bed partners or pets disturbing sleep
“Improving our sleep habits can have a huge impact on overall health and wellbeing,” says Dr. Godar.
When it comes to improving your sleep, Dr. Godar recommends:
- Use bed for sleep only
- Establish regular sleep schedule (same sleep and wake time daily)
- Minimize/eliminate bedroom noise and lights
- Increase daytime exposure to sunlight
- Move at least every hour during the day
- Limit caffeine during the day and avoid it at night
- Avoid alcohol within 3 hours of bedtime
- Avoid high-sodium foods close to bedtime
- Eliminate/limit after-dinner and late-night snacking
- Maintain a healthy BMI
- Stay hydrated during the day
- Increase physical activity levels
- Include more whole food plant-based dietary choices
- Try sleep meditation techniques
6. Social Connection
Strong social connections improve health outcomes, boost mental well-being, and even help people live longer. Research shows positive social interactions can lower blood pressure, reduce stress hormones, and increase life satisfaction.
“The single most important predictor of human happiness and longevity is having strong social connections,” says Dr. Godar. “It’s not about the number of people you know, but the quality and depth of these relationships.”
There are many different things you can do to seek out new social connections, like:
- Volunteer for causes you care about
- Join a religious or spiritual group
- Help at a local animal shelter
- Attend community events or sports games
- Connect with neighbors or colleagues
- Take a course at your local library or community college
Even small positive interactions throughout the day can lift your mood and strengthen your sense of belonging. Look for social opportunities that improve other areas of health such as walking groups or healthy cooking classes.
Take charge of your health with lifestyle medicine.
Lifestyle medicine isn’t about perfection – it’s about progress. Sustainable habits in these six areas can dramatically improve your physical, emotional, and mental well-being. The key is to start where you are right now. Focus on one or two areas, set small, achievable goals, and celebrate each step you take toward better health.
Schedule an appointment today with a lifestyle medicine provider to start your journey toward a healthier, happier life.
MadelineGodar , MD
Madeline Godar, MD joined The Iowa Clinic Family Medicine department in 2025, bringing a strong commitment to patient-centered care and community health. Drawn to the collaborative environment and dedication to quality care, Dr. Godar values building lasting relationships with patients and their families. She chose family medicine for its unique blend of variety and continuity, enjoying the opportunity to support individuals throughout all stages of life.
For Dr. Godar, the most rewarding part of her work is helping patients feel empowered to take charge of their health. Whether it’s seeing someone improve their well-being through lifestyle changes or being a trusted support during difficult times, she finds it an honor to be part of each patient’s journey. Dr. Godar is passionate about creating a welcoming, inclusive space where all patients feel heard and respected.
Outside of work, Dr. Godar enjoys spending time with her husband and two children, exploring local parks and trails, swimming, biking, reading, building botanical LEGO sets, and cooking. If she was not practicing medicine, she could see herself as a science educator, inspired by her passion for teaching and learning.