Chronic diseases, such as heart disease, diabetes, and certain types of cancer, are among the leading causes of death worldwide. Chronic diseases are responsible for 7 in 10 deaths each year.* However, many chronic diseases are preventable through lifestyle modifications. By making positive changes to our daily habits and choices, we can significantly reduce the risk of developing these conditions at any point in our lives. We’re sharing key lifestyle modifications you can make to have a profound impact on preventing chronic disease. By incorporating these strategies into your life, you can take control of your health and well-being!
Healthy Eating Habits
A nutritious diet plays a vital role in preventing chronic diseases. Focus on consuming a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit the intake of processed foods, sugary snacks, and beverages high in added sugars. A diet rich in fiber and antioxidants helps maintain a healthy weight, lowers cholesterol levels, and reduces the risk of heart disease, diabetes, and certain cancers. Make conscious choices about portion sizes and practice mindful eating to promote satiety and prevent overeating. If you are looking for nutrition support to promote your overall health, explore Avance Care Nutrition Services, integrated at all of our primary care locations.
Regular Physical Activity
Engaging in regular physical activity is essential for preventing chronic diseases. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise each week. Additionally, incorporate strength training exercises at least two days a week. Regular physical activity helps maintain a healthy weight, improves cardiovascular health, strengthens bones, and reduces the risk of chronic conditions such as heart disease, diabetes, and certain cancers. Plus, it can improve your mood! Find activities you enjoy and make them a sustainable part of your daily routine.
Maintaining a Healthy Weight
Maintaining a healthy weight is a crucial factor in preventing chronic diseases. Excess weight, especially around the waistline, increases the risk of heart disease, type 2 diabetes, and certain cancers. The first two items of incorporating a balanced diet and regular exercise into your lifestyle will help you achieve and maintain a healthy weight. Set realistic goals and focus on gradual, sustainable changes rather than quick-fix diets. Remember that small steps towards a healthier weight can have a significant impact on your overall health and well-being!
Stress Management and Mental Well-being
Chronic stress can contribute to the development of various chronic diseases. It is essential to prioritize stress management and mental well-being. Find healthy coping mechanisms for stress, such as meditation, deep breathing exercises, or engaging in activities and hobbies that bring you joy. Prioritize self-care and make time for activities that help you relax and recharge. Seek support from loved ones or consider professional help if needed from Avance Care Behavioral Health. By effectively managing stress and fostering positive mental well-being, you can significantly reduce the risk of chronic diseases.
Avoiding Harmful Substances
The use of tobacco, excessive alcohol consumption, and illicit drug use are significant risk factors for chronic diseases. Quitting smoking or never starting in the first place can greatly reduce the risk of heart disease, lung cancer, and other respiratory conditions. Limit alcohol consumption, as excessive drinking contributes to liver disease, certain cancers, and other health problems. Say no to illicit drugs, as they can have severe health consequences. If you need help quitting or managing substance abuse, seek assistance from healthcare professionals or support groups. Many of Avance Care Behavioral Health and Avance Psychiatry providers have experience in addiction and treatment abuse.
Visit Your Doctor
Your primary care doctor is your partner in health and wellness and should play a vital role in your journey of disease prevention. Attending your yearly physical exam gives your medical provider the opportunity to learn about your lifestyle habits, provide any recommendations, answer questions you may have, identify any areas of concern and address family and medical history, and provide references or resources to support your health. At Avance Care, we know that prevention is the best medicine, especially when we offer comprehensive services and aim for total health and wellness. By taking your diet, lifestyle, habits, and mental health into consideration and having direct resources available at our offices, our providers can address your physical, mental and emotional health. Plus, visiting with your doctor ensures that if you do start to develop a chronic condition, you can catch it early and provide effective treatment and management.
Preventing chronic diseases requires proactive lifestyle modifications. By adopting healthy eating habits, engaging in regular physical activity, maintaining a healthy weight, managing stress effectively, and avoiding harmful substances, you can significantly reduce the risk of developing chronic conditions. Remember that prevention is a lifelong commitment and small changes can make a big difference in your overall health and well-being. Embrace these lifestyle modifications as part of your daily routine and empower yourself to take control of your health. Your future self will thank you for making these positive changes today.
*https://www.cdc.gov/chronicdisease/center/index.htm
This article is for information purposes only and is not a substitute for professional medical advice from or consultation with your healthcare provider.
