How to Rely Less on Medication: Tips from a Clinical Pharmacist

In our current healthcare paradigm, managing chronic health conditions often means relying on medications to maintain a certain quality of life. But what if you could reduce your dependence on medications by adopting healthier lifestyle habits? Heather Martin, PharmD, a pharmacy primary care services manager at UC Davis Health, offers valuable insights into how wellness practices can complement and, in some cases, reduce the need for medications.   

“I can’t remember one person ever telling me how excited they were to take a medication every day,” Heather says. But she does recall many patients asking, “how can I reduce or stop taking my medications?” This common question reflects a widespread desire to regain control over one’s health through more natural and sustainable methods.  

What is a clinical pharmacist?  

Heather Martin has spent over twenty years as a clinical pharmacist, helping individuals manage chronic health conditions such as diabetes, high blood pressure, high cholesterol, and heart disease. But it’s a role you may not know exists until you’re addressing a health issue with medication through your primary care provider.   

Clinical pharmacists play a specialized role in healthcare, focusing on dispensing medications, optimizing medication therapy, and helping patients achieve the best possible health outcomes (1, 2).

“Your doctor may ask you to work with a clinical pharmacist when your condition reaches a stage where medications are recommended as part of your treatment plan,” Heather explains. As a clinical pharmacist, she regularly checks in with patients to ensure their medications are safe, effective, and not causing intolerable side effects.   

Heather explains that while medication management is critical to her role, she has noticed that many chronic conditions could be improved—or even prevented—through healthier lifestyle choices. She feel’s strongly that her role has evolved to helping patients explore ways to reduce their medication use when it’s safe to do so.   

Disclaimer: Do not stop taking medication without consulting your primary care provider.   

The often-overlooked burdens of managing chronic conditions  

Managing a chronic medical condition often comes with significant emotional, financial, and physical burdens. Dr. Martin has observed that many people struggle not only with the symptoms of their condition but also with the psychological and financial challenges it presents. 

• Emotional burden: chronic conditions can lead to feelings of embarrassment, shame, stress, or anxiety. For some, the diagnosis itself is a source of emotional distress, while others worry about the long-term impact of their condition on their health and lifestyle. 

• Financial burden: the cost of managing chronic conditions can be substantial, especially when it involves expensive medications, frequent doctor visits, and potential hospitalizations. These costs can place additional stress on the individuals and their families, sometimes leading to difficult financial decisions. 

• Physical burden: people with chronic conditions often experience physical limitations, discomfort, or pain. These symptoms can affect their ability to perform daily activities, work, or engage in social interactions, further impacting their quality of life. 

Despite these challenges, research has shown that many chronic conditions can be managed or improved by incorporating wellness practices into daily routines (3). 

The power of wellness practices 

Dr. Martin’s approach is rooted in the belief that while medications are essential and effective, they aren’t the only tools available for managing health. “Medications can be an important, powerful tool to treat or manage diseases,” she emphasizes. “But wellness practices are a critical part of a healthy life and, in some cases, may allow you to reduce or even stop the need for some medications.” 

Wellness practices encompass a broad range of activities and lifestyle changes that support physical, mental, and emotional health.

Examples of wellness practices include:

• Maintaining a healthy diet
• Staying physically active through a movement routine or mini-workouts
  
• Managing stress with mind-body medicine techniques such as meditation and breath work
  
• Getting enough sleep
• Avoiding harmful behaviors such as smoking or excessive alcohol consumption.  

Dr. Martin stresses, however, that any decision to reduce or stop medication should always be made in consultation with a healthcare provider. “Please, please, please do not stop taking any of your medications without consulting your healthcare provider first,” Dr. Martin urges, underlining the importance of professional guidance. 

Lowering blood pressure through lifestyle changes 

One of the most common chronic conditions Heather discusses is high blood pressure, or hypertension.  

High blood pressure occurs when the force of blood against the artery walls is consistently too high, which can lead to serious health problems such as heart attack, stroke, and kidney disease.  

Managing blood pressure is crucial for preventing these complications, and Dr. Martin points out several lifestyle changes that can help lower blood pressure. 

 Some key lifestyle changes that can help manage hypertension include (4, 5): 

• Weight management: maintaining a healthy weight can significantly reduce blood pressure.  

• Following a healthy diet: adopting a diet rich in fruits, vegetables, whole grains, and lean proteins may help lower blood pressure. Specifically, the DASH diet (Dietary Approaches to Stop Hypertension) has been shown to be particularly effective. 

• Quitting smoking: smoking damages the blood vessels and increases blood pressure. Quitting smoking may lead to immediate and long-term improvements in health.

• Staying physically active: regular physical activity may help strengthen the heart, allowing it to pump blood more efficiently and reducing the pressure on arteries. 

• Limiting alcohol intake: excessive alcohol consumption can raise blood pressure. Limiting alcohol to moderate levels may help control blood pressure. 

Dr. Martin highlights a landmark research study published in 2001 in the New England Journal of Medicine, which examined the effects of reduced dietary sodium and the DASH diet on blood pressure. The study involved about 400 participants, both with and without high blood pressure, who were randomly assigned to follow either a typical American diet or the DASH diet. Participants also varied their sodium intake levels to assess the impact of sodium on blood pressure. 

The study found that both reducing sodium intake and following the DASH diet significantly lowered blood pressure (6). “Participants who followed the DASH diet with the lowest sodium intake had lower blood pressure than those on a typical diet, demonstrating that lifestyle modifications can allow you to avoid, reduce, or even stop taking medications for high blood pressure,” Dr. Martin explains. 

Managing Type 2 diabetes with healthy habits 

Heather also addresses diabetes, a chronic metabolic disease characterized by high levels of blood glucose (blood sugar). There are two main types of diabetes: 

• Type 1 diabetes: an autoimmune condition where the body does not produce insulin, the hormone needed to regulate blood sugar. People with type 1 diabetes require insulin therapy to survive. 

• Type 2 diabetes: a condition where the body either doesn’t produce enough insulin or doesn’t use it effectively. Type 2 diabetes is often associated with obesity and can be managed through lifestyle changes, oral medications, and sometimes insulin. 

For those with type 2 diabetes, lifestyle changes can be as effective as medications in managing the disease. A 2013 study published in the New England Journal of Medicine included approximately 5,000 overweight or obese participants with type 2 diabetes . These participants completed a year-long diet and exercise intervention, leading to significant weight loss and a 10 to 25% reduction in the use of medications, including those for diabetes, blood pressure, and cholesterol (7). 

“Adopting one or more wellness habits can help you avoid or reduce your need for medications,” Dr. Martin says. However, she acknowledges that change can be daunting and recommends starting with small, achievable goals. 

Creating a SMART Plan for adopting wellness habits 

To help individuals successfully adopt new wellness habits, Dr. Martin introduces the SMART plans—an approach to goal setting that ensures goals are Specific, Measurable, Action-oriented, Realistic, and Time-bound. Here’s how to create your SMART plan: 

• Specific: clearly define the goal. For example, “I will reduce my sodium intake by not adding salt to dinner meals at least four times a week.” 

• Measurable: track your progress. For instance, you might mark a calendar each day you meet your goal or use a journal to record your successes. 

• Action-oriented: identify the specific actions you need to take to achieve your goal. For example, removing the salt shaker from the table or substituting it with a low-sodium spice blend. 

• Realistic: ensure your goal is attainable based on your current circumstances. If completely eliminating salt feels overwhelming, start with reducing it on specific days. 

• Time-bound: set a clear timeframe for achieving your goal, such as “for the next two weeks, I will reduce my sodium intake.” 

Dr. Martin emphasizes the importance of monitoring progress, arranging for success by creating a supportive environment, recruiting support from friends and family, and rewarding yourself for your achievements. “The more you try, the more you’ll learn, and the more likely you are to succeed with time and practice,” she encourages. 

How to overcome barriers and build confidence with the 1 to 10 scale 

Change can be difficult, and it’s natural to encounter obstacles along the way. Dr. Martin suggests assessing your readiness to make a change using a scale from 1 to 10, with 1 being not ready at all and 10 being extremely ready. 

 If you find yourself scoring low, don’t be discouraged—there are strategies to help you move forward: 

• Get more information: Educating yourself about the benefits of the change you’re considering can increase your motivation. 

• Seek support: Talk to others who have successfully made similar changes. Their stories can inspire and encourage you. 

• Start small: Focus on one change at a time and set small, manageable goals. Achieving these goals will boost your confidence and motivation to continue. 

Dr. Martin advises that if your confidence is not in the “green zone” (8 to 10), it’s okay to adjust your goal to make it more achievable. “For example, if reducing sodium feels too challenging, try reducing it on just two days a week instead of four,” she suggests. Over time, these small steps will build up to significant changes.  

Reviewing and revising your plan 

After two weeks, it’s important to review your SMART plan to assess how well it worked. “Did you reach your goal? If not, don’t give up. Instead, ask yourself, what did I learn during this time?” Dr. Martin recommends. If needed, modify your goal and try again. Remember, forming new habits takes time and consistency.  

If you did reach your goal, congratulate yourself and consider what your next step will be. “It’s not uncommon for people to want to continue the same goal for another two weeks or make it slightly more challenging,” Dr. Martin notes. Building on your initial success will help you develop and maintain healthy habits over time. 

Conclusion: the power of habits 

Dr. Martin’s message is clear: while medications play a crucial role in managing chronic conditions, incorporating healthy habits into your lifestyle can significantly reduce your reliance on them. By using tools like the SMART plan and staying motivated, you can take control of your health and well-being. 

Habits are powerful. They shape our daily lives, from brushing our teeth to the route we take to work. And just as habits can be developed to take medications, they can also be cultivated to support wellness and reduce the need for those medications. “When you’re ready to get started, I’m confident you’ll be successful at reaching your health goals,” Dr. Martin concludes. Whether your goal is to reduce medication or simply improve your overall health, the power is in your hands. 

Resources for further reading: 

• The Power of Habit by Charles Duhigg 
• Atomic Habits by James Clear 
• Living SMART by Joshua Klapow and Sheri Pruitt 

Additional support 

• For more information on heart health and managing blood pressure, visit the American Heart Association
• If you need support quitting smoking, visit KickItCA.org or talk to your healthcare provider. 

• For help with reducing alcohol use, visit [SAMHSA.gov](https://www.samhsa.gov) or call their 24-hour confidential hotline at 1-800-662-HELP. 

By taking small, intentional steps toward better health, you can make a significant impact on your life, reducing your need for medications and improving your overall well-being. 

Discover more insights and practical tips from leading experts by exploring more Wellness Academy sessions, curated to support you wherever you are in your wellness journey.

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  References

1. JAMA Internal Medicine. (n.d.). Article title. Retrieved from https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/601472
2. Journal of the American College of Clinical Pharmacy. (n.d.). Retrieved from https://accpjournals.onlinelibrary.wiley.com/doi/full/10.1002/phar.1923
3. World Health Organization. (n.d.). Diet, nutrition, and the prevention of chronic diseases. Retrieved from http://health.euroafrica.org/books/dietnutritionwho.pdf
4. Circulation Research. (n.d.). Retrieved from https://www.ahajournals.org/doi/10.1161/CIRCRESAHA.121.318083
5. National Center for Biotechnology Information. (n.d.). Article title. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC10713007/
6. The New England Journal of Medicine. (n.d.). Retrieved from https://www.nejm.org/doi/full/10.1056/NEJM200101043440101
7. PubMed. (n.d.). Article title. Retrieved from https://pubmed.ncbi.nlm.nih.gov/23796131/

About the Author

Sky Hanka, MS, NBC-HWC

Sky Hanka is an integrative chef, culinary nutritionist, and content creator trained in the culinary arts from the Culinary Institute of America and holds a Master’s degree in Nutrition and Integrative Health. She is also a national board-certified health and wellness coach. With over a decade of experience in farm-to-table restaurants, cooking school management, culinary education, content creation, and nutrition curriculum development, she brings a unique blend of expertise to the field of wellness.  Chef Sky is dedicated to fostering a conscious, functional, restorative approach to food and wellness. She is currently a consultant at The Culinary Institute of America, Napa.