Lifestyle is Medicine: 6 factors that help prevent chronic illness
Chronic illnesses such as heart disease, diabetes, and autoimmune disorders are on the rise at an alarming rate in the U.S. and are the leading causes of death and disability. According to the CDC, 6 in 10 adults have at least one chronic disease, and 4 in 10 have two or more. While genetics play a role in our overall health, we have more control over our health than we may realize. By focusing on key lifestyle changes, we can significantly reduce our chances of developing chronic illness and live a healthier, more vibrant life as we age.
Here are 6 basic lifestyle factors that have the power to significantly reduce your chances of developing a serious chronic illness, regardless of your genes:
1. Clean Eating - Diets high in processed foods, added sugars, and unhealthy fats can trigger inflammation, one of the leading contributors to chronic disease. By fueling your body with whole, unprocessed foods—like fruits, vegetables, lean proteins and healthy fats—you can provide your body the nutrients it needs to thrive and protect against inflammation.
2. Being Physically Active – Regular exercise is crucial for overall health and well-being. Physical activity helps lower blood pressure, improve insulin sensitivity, and reduce inflammation, all of which will lower your risk of developing chronic illnesses. Aim for at least 30 minutes of moderate exercise each day.
3. Managing Stress – Chronic stress can wreak havoc on your health. The consequences of chronic stress on your body include increased inflammation, impaired immune function, increased belly fat, elevated blood sugar levels, and an altered gut microbiome. Learning to manage stress through practices like mindfulness, deep breathing exercises, meditation, or even spending time in nature can have a profound impact on your overall well-being.
4. Getting Adequate Sleep - Poor sleep is linked to a variety of health issues, including a weakened immune system, obesity, high blood pressure, and an increased risk of chronic diseases like heart disease, diabetes, and Alzheimer’s. Sleep is often overlooked, but it is one of the most critical factors in maintaining overall health. It’s during deep sleep that the body repairs and restores itself. So, it’s not just the quantity of sleep that’s important, it’s also the quality. There’s a well-known sleep expert by the name of Dr. Matthew Walker, who goes so far to say “The shorter your sleep, the shorter your lifespan”. Prioritizing 7-9 hours of quality sleep each night is essential for maintaining optimal health. From immune function and hormone regulation to cognitive performance and heart health, sleep affects nearly every aspect of your well-being. You should be prioritizing sleep just as much as you would diet and exercise, because it’s a cornerstone of preventing chronic illness and living a vibrant, healthy life.
5. Avoiding Alcohol and Tobacco – The choices we make regarding our alcohol and tobacco intake greatly impact our health. Excessive alcohol consumption and smoking are both known to contribute to many serious illnesses such as cancer, liver disease, heart disease, stroke, high blood pressure and respiratory illness. Reducing or eliminating these harmful substances will go a long way in lowering your risk of developing these serious conditions.
6. Maintaining social connections – Studies have shown that strong social connections can reduce stress, improve immune function, and even increase longevity. Invest in your relationships. By nurturing relationships that bring joy and fulfillment into your life, you will be positively impacting your physical health.
In Summary
While the rise in chronic illness in the U.S. is concerning, the power to prevent many of these diseases is often in our hands. By making intentional, healthy lifestyle choices, we can significantly reduce our risk and vastly improve the quality of our lives. Remember, lifestyle is medicine, and you have the ability to take charge of your health today. The choice is yours.