What are the steps required to Address Chronic Disease that has persistent effects and significantly impacts the quality of life? They are the leading cause of death worldwide, accounting for 60% of all deaths in 2005, with projections indicating a 17% increase over the next decade. In Australia, chronic diseases are the primary cause of illness, premature mortality, and the use of health services.
What can be done to reduce the risk of chronic diseases affecting your quality of life?
1. Quit Smoking
Stopping Smoking or never starting can significantly lower the risk of serious health problems such as heart disease, cancer, type 2 diabetes, and lung disease. Quitting Smoking reduces the risk of lung conditions, including emphysema and lung cancer, as well as high blood pressure and various other cancers.
2. Adopt a Healthy Diet
Eating a balanced and healthy diet helps prevent, delay, and manage chronic diseases like heart disease and type 2 diabetes. Focus on:
- Consuming a variety of fruits and vegetables
- Incorporating whole grains
- Choosing lean proteins and low-fat dairy products
- Limiting added sugars, saturated fats, and sodium
3. Increase Physical Activity
Regular physical activity can help prevent, delay, or manage chronic diseases. Aim for:
- At least 150 minutes of moderate-intensity activity each week
- Muscle-strengthening activities 2 days a week
- Incorporating physical activity into daily routines, such as walking or cycling for transportation
4. Maintain a Healthy Weight
Staying active and maintaining a healthy weight can significantly reduce your risk of heart disease, diabetes, high blood pressure, and cancer. Combine regular physical activity with a balanced diet to maintain a healthy weight.
5. Limit Alcohol Consumption
Excessive alcohol consumption can lead to high blood pressure, various types of cancer, heart disease, stroke, and liver disease. Reducing your alcohol intake can help lower these health risks and decrease the likelihood of chronic liver disease.
6. Get Regular Health Screenings
Make it a point to visit your doctor and dentist regularly for preventive care, which helps catch chronic diseases early or prevent them altogether. Additionally, participate in population-based health screening programs to detect conditions such as cancer early.
7. Manage Stress and Mental Health
Insufficient sleep is linked to the development and poor management of chronic diseases. Aim to get at least 7 hours of sleep each night to support your overall health and develop stress management techniques.
8. Know Your Family History
Share your family health history with your doctor. You may be more susceptible to developing certain chronic diseases if they run in your family. This information can help your doctor recommend appropriate preventive measures.
9. Practice Good Oral Hygiene
Oral diseases can cause pain and disability for millions of people. To prevent these issues, follow these guidelines:
- Drink fluoridated water
- Brush your teeth with fluoride toothpaste twice a day
- Floss daily
- Visit your dentist at least once a year
10. Address Social Determinants of Health
Social and environmental factors influence chronic diseases. Support initiatives that address the underlying social determinants of poor health, such as improving early life conditions and tackling socio-economic disparities, which can promote long-term health and reduce the risk of chronic diseases.
Next Monday, I will share Habit Formation and how to create and maintain them.
