Chronic Disease Prevention and Management

Disclaimer: Though I am a nutrition student at a university, I am not a doctor or a medical professional nor am I liscenced in any relevant field. All information in this article is cited.

What is a chronic disease?

A chronic illness is a condition that persists for an extended period or a person's lifetime. The condition also typically requires regular medical visits and management to reduce its severity, pain, and associated risks.

Day-to-day changes you can make or improve on

Nutrition changes

Focus on whole foods (Foods closest to their natural states)

Reduce your consumption of Ultra-Processed foods

Incorporate more fruits and vegetables into your diet

Try to drink the recommended amount of water every day

Consult your doctor about taking blood tests to determine if your have any vitamin deficiencies. The presence of vitamin deficiencies, mainly Vitamin D, Calcium and Vitamin can can increase risk and worsen effects of a chronic illnesses (Bone health and blood health) however a surplus of vitamins is possible so it is important to consult your doctor before taking any supplements.

Physical Activity

It is recommended by the American Heart Association to get at least 150 minutes of heart pumping exercise each week or 75 minutes of intense activity.

More exercise is recommended, but if you are only aiming for the 75 or 150 minutes, it would be ideal to spread it throughout the week.

Getting up and doing light movement to limit the amount of time you spend sitting is also recommended to reduce the risk associated with being sedentary.

Sleep (plus sleep hygiene)

It is recommended for women to get 9-10 hours of sleep every night and 7-8 hours for men.

There are also some changes you can make to improve your sleep quality, according to the CDC, such as

Not using your phone an hour before bed

Exercise during the day

Avoid caffeine and alcohol close to bedtime

Reduce stress

Try some calming activities before bed, such as reading

Manage Stress

Try therapy, meditation, deep breathing, and regular exercise (yes, exercise won't only help your heart, but your mental health as well).

Don't smoke or drink alcohol.

If you do drink, have 1 non-alcoholic beverage for every alcoholic beverage. Preferably water or something with electrolytes.

Ex: Gatorade, Powerade, water with flavour packets if you want something with flavour.

Hospital interventions to help reduce risk and manage chronic diseases

Get all the recomended Cancer Screenings.

Get regular health checkups to prevent or catch a developing illness in the early stages.

Go see a dietitian to get help improving your nutrition for specific needs and chronic diseases.

Go see a therapist or a psychologist to help manage stress and improve your mental health.

References

American Heart Association. (2024, January 19). American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

Center for Disease Control. (2024, May 15). About Sleep. Cdc.gov; CDC. https://www.cdc.gov/sleep/about/index.html

Centers for Disease Control and Prevention. (2024, October 4). About chronic diseases. Centers for Disease Control and Prevention; CDC. https://www.cdc.gov/chronic-disease/about/index.html

Gropper, S. S. (2023). The Role of Nutrition in Chronic Disease. Nutrients, 15(3). National Library of Medicine. https://doi.org/10.3390/nu15030664