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In the modern healthcare system, we tend to treat disease as it pops up, defaulting to a reactive perspective on medicine that can be incredibly harmful to the patient. After all, it’s a lot easier to prevent a disease than it is to treat the disease.
But while reactive medicine has traditionally been the go-to method of healthcare, it’s time for doctors and patients to transition to practicing preventative medicine. After all, chronic diseases are the leading cause of death among Americans, and treating these often-preventable conditions accounts for 75 percent of our health care costs. By taking control of your lifestyle, you can prevent chronic disease (like diabetes or heart disease) and increase your quality of life, so you can live life on your terms.
In the precision medicine field, we focus on making recommendations that are specific to your unique lifestyle, genomics, and medical history. However, some lifestyle changes are generally recommended to most people for preventing chronic disease. Here are the best lifestyle changes to prevent chronic disease.
According to the CDC, insufficient sleep has been linked to the development and management of many chronic diseases. For example, research has found that sleep duration and quality are predictors of hemoglobin A1c levels, an important indicator of blood sugar control. Similarly, research suggests that getting enough good quality sleep might help people with type 2 diabetes improve blood sugar control.
Ideally, adults should aim for about 7 to 9 hours of sleep per night. Having good sleep hygiene (that is, having an environment and strong routines that promote deep, restful sleep) is key to consistently getting the rest you need. To that end, keep your bedroom cool and dark, and turn off your tech at least an hour before bed.
Regular physical activity is one of the best ways to prevent chronic disease. Being physically active has been shown to lower your risk of cardiovascular disease, type 2 diabetes, and some cancers. The CDC recommends 150 minutes of moderate-intensity aerobic exercise per week, which can include activities like brisk walking, dancing, or biking.
If you have a family history of a chronic disease (like cancer, heart disease, or diabetes), you may be more likely to develop that disease. A precision medicine doctor can help untangle your family history. They’ll also help you develop specific strategies to prevent these conditions or catch them early.
A balanced diet of fruits, veggies, whole grains, lean meats, healthy fats, and fermented foods helps provide the nutrients your body needs to fight off disease. Reduce the saturated fats in red meat and whole milk dairy, and make sure you’re including sources of omega-3 fatty acids (like salmon).
