Taking a F.R.E.S.H. Approach to Medicine

Life can get hectic, and when it does, maintaining a healthy lifestyle often feels like an uphill battle. Balancing nutritious meals, regular exercise, quality sleep, and moments of relaxation or joy can become a real challenge. Yet, as we age, neglecting these essential habits can lead to serious health issues.

The good news? It is never too late to start making positive changes. Whether you are looking to prevent future health problems or manage existing conditions, there are simple, practical steps you can take right now to create a more balanced, fulfilling life. So, where should you begin? Let us explore how to build a healthier lifestyle, one small step at a time.

Robert Graham, MD, MPH, & Chef, Catholic Health’s Medical Director of Integrative/Functional Medicine, shares how the F.R.E.S.H. approach works and how it will benefit your health.

What are the benefits of F.R.E.S.H.?

The F.R.E.S.H. approach to medicine is a core component of the integrative medicine program at Catholic Health’s Center for Integrative Medicine and Optimal Health. It stands for:

• Food
• Relaxation
• Exercise
• Sleep
• Happiness

This patient-centered, personalized model for optimal wellness combines the best aspects of conventional and integrative medicine, including medications, herbs, supplements, nutrition, gut health, exercise, and stress reduction techniques.

F.R.E.S.H. benefits patients at all stages of their health journey:

• Those in their 20s or 30s who want to learn preventive health care measures to reduce their risk for disease and health complications.
• Those who want to manage existing health concerns such as an autoimmune disorder, chronic pain, diabetes, heart disease, high blood pressure, high cholesterol, irritable bowel syndrome, obesity, and thyroid conditions.
• Those who did not find relief or experience side effects from a conventional medicine approach that relies on taking medication.

"F” in F.R.E.S.H. focuses on food. Can you explain how food is essential for optimal health?

There’s a quote by Hippocrates: “Let food be thy medicine and medicine be thy food.” We put that into practice at the Center for Integrative Medicine and Optimal Health. The F.R.E.S.H. model prioritizes food first and creates a tailored plan depending on an individual’s metabolic and lifestyle needs. There is no one diet for all.

We show patients how food is medicine, and well-balanced nutrition gives their bodies the energy to thrive. Research has shown that our diets can reduce or increase our risk for certain health conditions and diseases, including high blood pressure, heart disease, diabetes, and cancer.

An integrated nutrition plan includes:

• Eating predominantly plant-based whole foods, including colorful and nutrient-dense fruits and vegetables.
• Choosing organic whenever possible.
• Not eating ultra-processed foods, added sugars and alcohol.
• Examining the gut microbiome and how it impacts digestion of food, immunity, heart health and brain health.

“R” in F.R.E.S.H. focuses on relaxation. Why is stress reduction necessary, and what techniques do you recommend?

Being an adult can be challenging! We juggle and try to meet the demands of our careers, families, and personal and financial goals. Add in societal stress, whether it is “doom-scrolling” the latest world news or feeling a “fear of missing out” searching through social media feeds.

Our daily lives can make it hard to relax. When stressed, we are more likely to make poor decisions about the food we eat, not get enough sleep, and feel overwhelmed, sad or anxious.

We recommend meditation, which has numerous benefits, such as:

• Reduces stress hormones.
• Promotes emotional health.
• Enhances self-awareness.
• Lengthens attention span.
• Improves sleep.

Mediation is not the only way to relax. For example, I am a chef, and the joy of cooking puts me in a meditative state that relaxes me. For others, it may be exercising, praying, gardening, reading a book, or taking a warm bath.

The goal of relaxation is to find a time during the day when you can quiet your mind, exhale, and let at least some of your stress go. Making this a daily habit, even for 10 minutes, will improve overall health.

“E” in F.R.E.S.H. focuses on exercise. How much exercise do you recommend?

Research shows a sedentary lifestyle can have serious health consequences. The Center shows patients how to incorporate exercise into an F.R.E.S.H. approach.

The benefits of exercising daily for at least 30 minutes include:

• Increased strength
• Improved balance
• Greater range of motion and flexibility
• Decreased risk of injury

For patients who are recovering from an injury, have a previous health condition, or are getting back into exercising, we recommend building up slowly and steadily. You do not have to run a marathon! Choose something you enjoy and mix it up. You can walk your dog, go to a gym, get a treadmill or stationary bicycle for your home, find a new hobby like hiking, take a walk during a lunch break, stretch throughout the day, and lift weights.

Consider getting a wearable fitness device to help you create goals and stay on track. The main goal is to keep active and move throughout the day, which improves your mental and physical health. Always check with your doctor before starting a new exercise program.

“S” in F.R.E.S.H. focuses on sleep. How does sleep affect health?

Sleep sets the tone for how our day goes. Getting the recommended amount of sleep:

• Improves attention, focus, concentration and retention of information.
• Helps with maintaining a healthy weight. When we are tired, we tend to choose convenient and unhealthy foods.
• Enhances immunity.
• Lowers the risk of high blood pressure, diabetes, heart disease and stroke.

The sleep recommendation for healthy adults is at least seven hours. At The Center for Integrative Medicine and Optimal Health, we treat many patients struggling to get enough sleep. We look for the root causes and explore natural remedies.

“H” in F.R.E.S.H. focuses on happiness. What is the role of happiness when it comes to good health?

We are all on a fast treadmill trying to get through our day and meet our obligations at home and work. It is not easy, and we often forget to pause and choose something that centers us and makes us happy. In integrative medicine, we teach patients about “positive psychology” to give them the tools to feel good about themselves and approach difficulties with a “can-do” attitude.

Our outlook on life and how we feel about ourselves impacts our well-being. Choosing happiness is a mindset with numerous benefits. We encourage patients to focus on their strengths and explore what makes them happy, perhaps a hobby or activity. It may take a few tries, but making the effort is an excellent start on your path to happiness.

What else can you share about the F.R.E.S.H. approach?

A key takeaway from the F.R.E.S.H. approach is that everything is connected. Food, relaxation, exercise, sleep and happiness benefit each other. If you eat well, you will have more energy to exercise. If you reduce stress and seek happiness, you will sleep better. If you sleep better, your outlook for the day improves, and you will be more productive.

F.R.E.S.H. strengthens the mind-body-spirit and makes you healthier.

Call 516-302-8535 to make an appointment at the Center for Integrative Medicine and Optimal Health in East Hills, NY. We accept most insurances. When you call for an appointment, we will confirm if your insurance is accepted and advise if a referral is needed.

Learn more about the conditions we treat and the programs we offer.