The simplest practices we do daily, from how we sleep to what we eat, affect our long-term health. Our lifestyle today will determine how healthy we will be tomorrow. Many people lead unhealthy lifestyles and develop chronic diseases. Chronic diseases are long-term medical conditions that generally progress slowly and persist for a prolonged period, often for the rest of a person’s life.
Unlike acute illnesses, chronic diseases are typically not curable but can be managed through appropriate treatment and lifestyle changes. Chronic diseases are the leading cause of death and disability worldwide, according to the World Health Organisation (WHO). Reports show that chronic diseases are responsible for approximately 71% of global deaths annually.
Common Types of Chronic Diseases
Several chronic diseases are affecting people around the world. Each disease has its unique causes, symptoms, and effects. Some of the most common include:
Cardiovascular Diseases (CVDs): These include conditions such as heart attacks, strokes, and high blood pressure, often caused by unhealthy diets, physical inactivity, and tobacco use.
Diabetes: A metabolic disorder characterised by high blood sugar levels, primarily caused by inadequate insulin production or resistance to insulin.
Chronic Respiratory Diseases: Conditions such as asthma and chronic obstructive pulmonary disease (COPD) affect the airways and lungs.
Cancer: A group of diseases involving abnormal cell growth with the potential to invade or spread to other parts of the body.
Arthritis: A condition causing inflammation and pain in the joints, often associated with ageing but also linked to lifestyle factors.
The Most Common Chronic Diseases
The most common chronic diseases are cardiovascular diseases, cancer, diabetes, and chronic respiratory diseases. These diseases are often cited as the “big four” due to their significant impact on global health. Other chronic diseases that are prevalent in society today are obesity, kidney disease, and Alzheimer’s disease.
Four Effective Strategies to Prevent Chronic Diseases
While genetic predisposition plays a role in some chronic diseases, many of these diseases mentioned above can be prevented through simple yet effective lifestyle adjustments. Chronic diseases may be common, but they are avoidable if you incorporate these four strategies into your everyday life to reduce the risk.
1. Maintain a Balanced Diet
What we eat is crucial to our health, which means it is important to prioritise having a balanced diet. Having nutritious meals daily significantly reduces the risk of developing chronic diseases. Meanwhile, having processed food or meals that are high in sugar, salt, and saturated fats increases the risk of getting chronic conditions such as obesity and hypertension. A well-balanced diet includes:
Fruits and Vegetables: Rich in vitamins, minerals, and antioxidants that protect against cell damage.
Whole Grains: Provide fibre, which helps regulate blood sugar levels and supports digestive health.
Lean Proteins: Essential for muscle repair and overall health.
Healthy Fats: Found in foods like avocados, nuts, and olive oil, which promote heart health.
2. Engage in Regular Physical Activity
Exercise is crucial to our overall health, and it also prevents chronic diseases. By engaging in physical activity regularly you can manage your weight, reduce blood pressure, improve cholesterol levels, and enhance mental health. All of these will lower the risk of chronic conditions. The Centres for Disease Control and Prevention (CDC) recommends:
Aerobic Activity: At least 150 minutes of moderate-intensity exercise weekly, such as walking, cycling, or swimming.
Strength Training: Two or more days per week to improve muscle and bone health.
3. Avoid Tobacco and Limit Alcohol Use
Smoking tobacco and excessive alcohol consumption are major contributors to chronic diseases. Smoking can cause lung cancer, COPD, and heart disease. Meanwhile, alcohol abuse can cause liver disease, certain cancers, and high blood pressure. Therefore, you can prevent chronic diseases by doing the following:
Quit Smoking: Seek support through cessation programs, nicotine replacement therapy, or counselling.
Moderate Alcohol Consumption: Follow guidelines such as no more than one drink per day for women and two drinks per day for men.
4. Regular Health Screenings and Preventative Care
One of the best ways to manage your health and prevent many chronic diseases is by getting regular health screenings and preventative care. These help to detect potential conditions early and allow you to manage the risk factors. Through regular health screening, your blood pressure, cholesterol levels, and blood sugar levels can be properly monitored. Vaccinations and screenings for specific cancers (e.g., breast, cervical, and colorectal) are also essential. It is therefore recommended to get:
Check-Ups: Schedule annual or semi-annual visits with a healthcare provider.
Vaccinations: Stay up-to-date on immunisations to prevent infections that can lead to chronic complications.
