1. Eat a Balanced, Whole-Food Diet
Perhaps the single best thing you can do to avoid chronic disease is watch what's on your plate. Processed foods, added sugar and unhealthy fats lead to weight gain, high blood pressure, and inflammation - all contributors to chronic disease risk.
What can you do:
✓ Enjoy more fruits and vegetables
✓ Select whole grains such as oats, quinoa, and brown rice
✓ Reduce red and processed meats
✓ Prepare with healthy fats such as olive or avocado oil
✓ Stay hydrated by increasing water and decreasing sugary beverages
You don't have to diet rigidly. Just aim for balance and variety. Try concentrating meals around fresh food and be mindful of portion size to rein in eating.
2. Move Your Body Every Day
Regular exercise keeps the heart strong, regulates blood sugar, and reduces tension. It increases energy and mood — without keeping you at your weight.
What you can do:
✓ Target 150 minutes a week of moderate exercise, like brisk walking, cycling, or swimming
✓ Add strength training (such as bodyweight exercises or light weights) a minimum of two times a week
✓ Get an activity you like — gardening, yoga, dancing — and it into your calendar
✓ Use your computer in less sedentary ways
✓ Take breaks to stretch, walk, and rub your eyes
Even small amounts of movement can make a big difference. You don't have to run marathons — just move.
3. Quit Smoking and Don't Use Tobacco
Smoking is one of the leading preventable causes of death. It puts you at risk for heart disease, stroke, lung cancer, and other chronic lung diseases.
What you can do:
✓ If you are a smoker, discuss a quit plan with your doctor
✓ Utilize nicotine replacement products or medications
✓ Avoid secondhand smoke whenever possible
✓ Substitute the habit with healthier ones such as walking or deep breathing
It's never too late to quit. The benefits begin almost right away and become more potent with time.
4. Reduce Alcohol
Drinking too much alcohol is associated with liver disease, some cancers, high blood pressure, and mental illness.
What you can do:
✓ Follow guidelines: Up to 1 alcoholic drink a day for women, and 2 for men
✓ Have alcohol-free days each week
✓ Select non-drinks when socializing
✓ Be truthful with your drinking and get help if you need to
Moderation is the way. If you have concerns about drinking, speak to your primary care doctor.
5. Coping with Stress Better
Excessive stress isn't just terrible for your mood — it can cause high blood pressure, obesity, insomnia, and cardiovascular disease.
What you can do:
✓ Practice mindfulness, meditation, or deep breathing
✓ Get regular sleep (7 to 9 hours a night)
✓ Take time throughout the day to relax or catch a whiff of fresh air
✓ Stay in contact with friends or loved ones on a consistent basis
✓ Seek the help of a professional if stress is getting out of control
Stress cannot be avoided, but what you choose to do about it is crucial.
6. Stay Up to Date With Regular Health Check-Ups
Preventive care is what identifies potential health issues early, when they are not yet full-fledged problems. Most disease states that become chronic take years to develop insidiously, so regular screening is important.
What can you do:
✓ Go to your family doctor once a year or as advised
✓ Have your blood pressure, cholesterol, and blood sugar tested
✓ Screen for cancers (breast, colon, or cervical) at the right age
✓ Get vaccinated as advised
✓ Discuss family history and personal risk factors with your doctor
Even a routine check-up can result in early detection and improved results.
7. Monitor Your Weight
Excess weight — particularly around your waist — raises your risk for heart disease, type 2 diabetes, joint issues, and more.
What you can do:
✓ Combine healthy diet and exercise
✓ Establish small, realistic goals (such as losing 1–2 pounds a week)
✓ Monitor your progress using tools or apps
✓ Prioritize health even if it is not perfect — minor weight loss enhances health measures
✓ Avoid fad diets and focus on habits that are long-term
8. Know Your Numbers
Having your most important health numbers at hand makes it easier to monitor your risk and stay up to date.
✓ Blood pressure: Less than 120/80 mmHg
✓ Cholesterol: Low bad LDL and high good HDL
✓ Blood sugar: Your fasting blood glucose level should be less than 100 mg/dL
✓ BMI (Body Mass Index): Maintain your level at 18.5 to 24.9, although waist circumference can be an even more helpful indicator
Have your doctor write out your numbers and what they imply for your health.
Last Thoughts
You don't need to do them all simultaneously. Begin with one or two simple ones and gradually increase the number. With each walk you take, each healthful meal you prepare, and each doctor visit you book, you move yourself one step closer to a healthier tomorrow.
Chronic illnesses may be prevalent, but they don't have to be inevitable. The choices you make today really do count. With the right support, like Chronic Disease Management Chermside, you can take control.
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