Modern lifestyles are often blamed for the prevalence of chronic diseases such as obesity and type II diabetes. Lifestyle choices undoubtedly impact our health significantly as non-communicable diseases(NCDs) - also known as chronic diseases or lifestyle-related diseases (LRDs) - are generally caused by lifestyle(controllable) or genetic (not controllable) factors. According to WHO, 41 million people die from a NCD each year, equivalent to 71% of total global deaths.
What is lifestyle disease?
Lifestyle diseases are conditions primarily based on our daily habits. Unhealthy habits that push people towards a sedentary routine gives way to many health issues that can lead to fatal non-communicable diseases. Some common lifestyle diseases include:
- Obesity
- Cardiovascular disease
- Chronic obstructive pulmonary disease (COPD)
- Type II diabetes
- Stroke
Risk factors of lifestyle disease
Many chronic diseases share common lifestyle risk factors such as:
- Physical inactivity - Less than 150 minutes of moderate-intensity activity each week.
- Nutritional imbalance - Fast food and processed foods are usually loaded with calories, sodium, and unhealthy fat, contributing to an unbalanced diet and nutrients.
- Exposure to tobacco - Those who smoke more than 25 cigarettes a day are considered heavy smokers who place themselves and others at risk.
- Excessive alcohol consumption - the moderate daily intake is 1 drink for women and up to 2 drinks for men.
- Drug abuse - Excessive use of certain chemicals for the purpose of creating pleasurable effects on the brain could be addictive and harmful.
These risk factors can be reduced by switching to a healthy lifestyle.
As a matter of fact, some lifestyle diseases are deadly yet preventable. For example, cardiovascular diseases(CVD) accounted for about one in every five registered deaths in 2017 in Hong Kong. It is estimated that among every 1 000 persons aged 30–74, 106 persons may suffer from CVD events over the next 10 years. But 80% of cardiovascular disease, including heart disease and stroke, are preventable. Healthy behavior change can save lives.
Healthy lifestyle choices
Consider the following principles for a healthier lifestyle.
- Healthy diet
Start by avoiding refined and processed foods. Plant-based diet also helps reduce diabetes, heart disease and cancer risk. Mediterranean diet, rich in vegetables, fruits, legumes, nuts and fish, can reduce the risk of developing cardiovascular disease and other chronic diseases. - Stay active
Regular exercise improves your overall health and fitness. Experts recommend 75 minutes of vigorous-intensity activity, or 150 minutes of moderate-intensity activity each week. - Sleep well
Quality sleep is sometimes elusive thanks to the busy modern lifestyle. Adults are recommended to sleep at least 7 hours per day. Try having consistent bedtime and wake time, even on the weekends. Regular physical activity can also promote better sleep. - Stress relief
Chronic stress is the enemy of your immune system. Practise mindfulness, meditation and gratitude to de-stress and achieve wellbeing. - Social life
Stay connected with friends and families keep you emotionally and physically healthy.
Taking action is the most important step towards success. However, lifestyle change doesn’t happen overnight. Make regular small steps. Change one habit at a time and make it last. You can do it!
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Sources:
- 5 Healthy Habits That Prevent Chronic Disease – Health Essentials from Cleveland Clinic
- Lifestyle Diseases: Consequences, Characteristics, Causes and Control
- How lifestyle choices affect our health (fact sheet; Australia's health 2016) (AIHW)
- https://www.healthline.com/health/top-10-deadliest-diseases#diarrhea
- Lifestyle Diseases
- Life & Critical Illness Insurance: Cigna HealthSecure Protection Booster
- https://www.chp.gov.hk/files/pdf/ncd_watch_sep_2018.pdf
What is lifestyle disease?
Lifestyle diseases are conditions primarily based on our daily habits. Unhealthy habits that push people towards a sedentary routine gives way to many health issues that can lead to fatal non-communicable diseases. Some common lifestyle diseases include:
- Obesity
- Cardiovascular disease
- Chronic obstructive pulmonary disease (COPD)
- Type II diabetes
- Stroke
Risk factors of lifestyle disease
Many chronic diseases share common lifestyle risk factors such as:
- Physical inactivity - Less than 150 minutes of moderate-intensity activity each week.
- Nutritional imbalance - Fast food and processed foods are usually loaded with calories, sodium, and unhealthy fat, contributing to an unbalanced diet and nutrients.
- Exposure to tobacco - Those who smoke more than 25 cigarettes a day are considered heavy smokers who place themselves and others at risk.
- Excessive alcohol consumption - the moderate daily intake is 1 drink for women and up to 2 drinks for men.
- Drug abuse - Excessive use of certain chemicals for the purpose of creating pleasurable effects on the brain could be addictive and harmful.
These risk factors can be reduced by switching to a healthy lifestyle.
As a matter of fact, some lifestyle diseases are deadly yet preventable. For example, cardiovascular diseases(CVD) accounted for about one in every five registered deaths in 2017 in Hong Kong. It is estimated that among every 1 000 persons aged 30–74, 106 persons may suffer from CVD events over the next 10 years. But 80% of cardiovascular disease, including heart disease and stroke, are preventable. Healthy behavior change can save lives.
Healthy lifestyle choices
Consider the following principles for a healthier lifestyle.
- Diet
Start by avoiding refined and processed foods. Plant-based diet also helps reduce diabetes, heart disease and cancer risk.
Mediterranean diet, rich in vegetables, fruits, legumes, nuts and fish, can reduce the risk of developing cardiovascular disease and other chronic diseases. - Stay active
Regular exercise improves your overall health and fitness. Experts recommend 75 minutes of vigorous-intensity activity, or 150 minutes of moderate-intensity activity each week. - Sleep well
Quality sleep is sometimes elusive thanks to the busy modern lifestyle. Adults are recommended to sleep at least 7 hours per day. Try having consistent bedtime and wake time, even on the weekends. Regular physical activity can also promote better sleep. - Stress relief
Chronic stress is the enemy of your immune system. Practise mindfulness, meditation and gratitude to de-stress and achieve wellbeing. - Social life
Stay connected with friends and families keep you emotionally and physically healthy.
Taking action is the most important step towards success. However, lifestyle change doesn’t happen overnight. Make regular small steps. Change one habit at a time and make it last. You can do it!
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Sources:
- 5 Healthy Habits That Prevent Chronic Disease – Health Essentials from Cleveland Clinic
- Lifestyle Diseases: Consequences, Characteristics, Causes and Control
- How lifestyle choices affect our health (fact sheet; Australia's health 2016) (AIHW)
- https://www.healthline.com/health/top-10-deadliest-diseases#diarrhea
- Lifestyle Diseases
- Life & Critical Illness Insurance: Cigna HealthSecure Protection Booster
- https://www.chp.gov.hk/files/pdf/ncd_watch_sep_2018.pdf