The six pillars of lifestyle medicine for high school athlete performance 🏛️
Key considerations for youth athletes.
Effects of the Six Pillars of Lifestyle Medicine on the Performance of High School Athletes: A Systematic Review
Study Details
This new review compiled data from 31 studies to assess the effects of the 6 pillars of lifestyle medicine…
🍎 Nutrition
😴 Sleep
🧠 Stress management
🏋️ Physical activity
🚭 Avoidance of risks substances
❤️ Social connection
…on performance of high school athletes 🏫
Here are the key findings ⬇️
Key Findings
NUTRITION 🍎
🥗 Adequate and balanced nutrition is essential for performance, recovery, and growth in adolescent athletes
⚠️ Over 52% of female athletes were at risk of low energy availability (LEA) ➡️ linked to stress fractures, menstrual irregularities, and delayed recovery
💪 Deficiencies in calcium, iron, and protein increased injury risk and impaired muscle and bone development
SLEEP 😴
💤 79% of athletes and 87% of non-athletes slept <8 hours/night, below adolescent recommendations
⚡ Poor sleep quality was strongly linked with fatigue, depressive symptoms, and increased pain
🧠 A clear dose–response effect: ≤5 h of sleep led to significantly poorer verbal/visual memory and slower reaction times than ≥9 h
🕰️ Emphasis on both sleep quantity and quality for cognitive and physical performance
STRESS MANAGEMENT 🧠
😣 91% of high school athletes reported stress due to sport participation ➡️ fear of failure and self-pressure were most common
🪷 Mindfulness-based interventions reduced perceived stress and injury rates, improving mental awareness
🤝 Emotional and family support showed negative correlations with stress and depression
🧩 Combining mindfulness + social support created the most effective coping framework
PHYSICAL ACTIVITY 🏋️
🚴♂️ Organised sports help athletes meet physical activity guidelines, improving both fitness and cognition
📚 However, elite high school athletes may struggle to balance sport and academics, sometimes resulting in lower academic performance
⚠️ Contact sports were associated with increased concussion risk and related mental health challenges
🧍 Emphasised the need for structured training plus academic and psychological support systems
AVOIDANCE OF RISKY SUBSTANCES 🚭
🚷 Athletes reported lower rates of alcohol (−25.5%), cigarette (−57.5%), and marijuana (−57.7%) use than non-athletes
🍻 Yet, binge drinking and risky sexual behaviour were more common among athletes
💊 High school athletes showed lifetime opioid use rates of 28–46%, particularly in contact sports
SOCIAL CONNECTION ❤️
🧍♀️ Strong relationships with coaches, peers, and family reduced burnout and enhanced resilience
🪢 Parent-education programmes improved parent–athlete communication and reduced stress
💬 Social connection buffered the effects of stress and poor sleep on wellbeing
🌍 Emphasis on creating a supportive, community-oriented team culture for sustained athlete development
INTERCONNECTIONS BETWEEN PILLARS 🔗
1️⃣ Poor sleep ➡️ higher stress + reduced cognition
2️⃣ Low energy intake ➡️ slower recovery + increased injury risk
3️⃣ Strong social support ➡️ reduced stress and burnout
4️⃣ Effective interventions must integrate multiple pillars simultaneously for best outcomes
Reference
https://pubmed.ncbi.nlm.nih.gov/41104072/
Performance Nutrition Digest is powered by Healthspan Elite ⚡️
Healthspan Elite is a science-led sports nutrition range developed in collaboration with leading experts to support athletic performance, recovery, and health.
Use code: TCDIGEST25 for 25% off at https://www.healthspanelite.co.uk/ 💪