The Centers for Disease Control and Prevention (CDC) estimates that 129 million Americans are living with at least one major chronic disease — which may include heart disease, cancer, diabetes, obesity, or hypertension. Given that there are approximately 334 million people in the United States, this comes out to over one-third of the population.
Chronic diseases are long-lasting health conditions that can interfere with your quality of life, or even reduce your lifespan, if unaddressed. They’re also called noncommunicable diseases because, unlike infectious diseases, they cannot be transferred between people. Instead, chronic diseases are often the result of multiple genetic, physiological, environmental, and behavioral (lifestyle) factors.
The rise in chronic disease is alarming, but the good news is that most are not inevitable. Some researchers estimate that around 80% of these conditions could be prevented through lifestyle habits related to nutrition, exercise, and smoking. Keep reading to learn more about what chronic diseases are more prevalent and what you can do today to help protect yourself.
What Diseases Are on The Rise?
Chronic diseases affect or will affect everyone at some point in our lives, directly or through someone we’re connected to. It’s important to understand what chronic diseases are on the rise and how they can impact health.
These are the most prevalent chronic diseases in the United States today:
- Cardiovascular (Heart) Disease: The leading cause of death in America, heart disease includes conditions like coronary artery disease and heart failure. It restricts blood flow and can ultimately lead to heart attacks or strokes.
- Cancer: Various types of cancer, such as breast, lung, and prostate, are common. Cancer occurs when abnormal cells grow uncontrollably, often spreading to other parts of the body, and can be life-threatening without proper treatment.
- Type 2 Diabetes: A condition in which the body has difficulty responding to insulin and properly regulating blood sugar. It can lead to complications like kidney damage, nerve damage, and cardiovascular disease.
- Chronic Obstructive Pulmonary Disease (COPD): A group of lung diseases, including emphysema and chronic bronchitis, that cause breathing difficulties. COPD limits lung function and progressively worsens, making everyday activities harder.
- Stroke: Often caused by blood clots blocking blood flow to the brain, leading to long-term disability. A stroke affects movement, speech, and cognitive abilities depending on the area of the brain impacted.
- Alzheimer’s Disease: A progressive brain disorder that leads to memory loss and cognitive decline. It is the most common form of dementia and severely affects independence and quality of life as it worsens over time.
- Obesity: A condition marked by excess body fat, contributing to increased risk for heart disease, diabetes, and certain cancers. It also puts a strain on joints, leading to mobility issues.
- Arthritis: A condition causing inflammation in the joints, leading to pain, stiffness, and limited mobility. It commonly affects older adults but can impact people of all ages, reducing physical capabilities.
- Hypertension (High Blood Pressure): Known as a “silent killer” because it often has no symptoms, high blood pressure increases the risk of heart disease and stroke by putting extra strain on blood vessels and the heart.
- Chronic Kidney Disease (CKD): The gradual loss of kidney function, which makes it difficult for the body to filter waste and excess fluids. It can lead to kidney failure if untreated, requiring dialysis or a kidney transplant.
This may feel overwhelming, but remember that there are everyday things you can do to help bolster your wellness and reduce your risk of developing chronic diseases.
10 Lifestyle Habits to Reduce The Risk of Chronic Disease
It’s never too late in life to make improvements to your everyday habits. Even small changes add up over time, helping to protect your health and lower your risk of chronic disease. Below are 10 ideas to get you started.
#1 Eat a Nutrient-Dense Diet
Focus on boosting the nutritional quality of your diet by eating an array of fruits, vegetables, whole grains, nuts, seeds, legumes, and other lean proteins. Avoid excessive consumption of ultra-processed foods, added sugars, and saturated fats.
RELATED: Eating For Longevity: Top Tips For Eating Your Way to a Healthier Life
#2 Move Your Body
Aim to get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week. Being physically active helps manage weight, improve heart health, and reduce the risk of various chronic conditions.
RELATED: The Anti-Aging Benefits of Exercise, According to Research
#3 Don’t Smoke
Smoking is a major risk factor for diseases like cancer, heart disease, and COPD. Quitting smoking significantly lowers your risk of these conditions. If you smoke and need help quitting, speak with your healthcare provider or call 1-800-QUIT-NOW.
#4 Limit Alcohol Consumption
Excessive alcohol intake increases the risk of liver disease, hypertension, and certain cancers. Limit alcohol to moderate levels, which is defined as up to one drink per day for women and up to two for men. Better yet, make the switch from cocktails to mocktails!
RELATED: Alcohol + Disease Risk: The Research You Need to Know
#5 Manage Stress
We all experience stress, but when it’s ongoing, stress can contribute to heart disease, high blood pressure, and mental health issues. Try to incorporate stress management techniques into your everyday life. For example, meditation, yoga, listening to calming music, going for nature walks, journaling, or drawing can be helpful.
#6 Maintain a Healthy Weight
Achieving and maintaining a healthy body weight reduces the risk of obesity-related diseases like type 2 diabetes, heart disease, and certain cancers. The best way to support healthy weight management is by eating a nutrient-rich diet, getting adequate sleep, and regular exercise.
RELATED: 15 Easy Daily Habits That Support Weight Loss
#7 Get Regular Health Screenings
Regular check-ups are an essential preventive health practice. Seeing your healthcare providers at least once a year can help detect chronic conditions early when they’re most treatable. For example, physical exams, blood work, and other preventive screenings are key.
#8 Stay Hydrated
Drinking enough water supports digestion, metabolism, and overall body function. Proper hydration can also help manage weight and reduce the risk of kidney disease. A great habit is to fill a reusable water bottle every morning and keep it with you all day. If you get tired of plain water, add lemon slices or try unsweetened seltzer water or herbal teas.
RELATED: 11 Hacks to Motivate Yourself to Stay Hydrated
#9 Prioritize Sleep
Sleep is essential for rest, repair, and regeneration. Experts recommend adults get 7-8 hours of quality sleep each night. Poor sleep not only makes you feel crummy, but is also linked to higher risks of obesity, type 2 diabetes, heart disease, and mental health issues.
#10 Stay Socially Connected
We were never meant to do life alone. Research shows that your social circle is an important aspect of your overall wellness. Building strong social ties can improve mental health, reduce stress, and provide support that may lower the risk of chronic diseases.
RELATED: What The 85-Year-Old Harvard Study on Happiness Found is Key to a Happy Life
Building a Healthier Future Starts Today
Chronic diseases are prevalent, but that doesn’t mean you have to accept them as the norm in your life. While we can’t avoid every health challenge, even making small changes to daily lifestyle habits can make a big difference. Use these tips as guidance, consider some areas in your life where you could make improvements, and prioritize your wellness today!
