Chronic diseases or conditions like type 2 diabetes, high or low blood pressure, certain cancers, Alzheimer’s, cardiovascular problems, arthritis and so on are generally associated with the genetic history of your family.
According to the Centers for Disease Control and Prevention, If you have a family health history of a chronic disease like cancer, heart disease, diabetes, or osteoporosis, you are more likely to get that disease yourself. But, instead of stressing over it, you can undertake some steps to reduce your risk of developing these chronic disorders and manage your health effectively.
Things To Do If Chronic Diseases Run In Your Family
Majority of chronic disorders may be difficult to cure or reverse but they can surely be prevented. Here are ways you can reduce the risk of chronic disorders that run in your family, to reach you.
1. Know Your Family History
Understanding your family’s health history is crucial to keep yourself safe. Ask and talk to your relatives and parents about what diseases have been prevalent in your family. Knowing your genetic predispositions can help you make better and informed decisions about your health.
2. Maintain a Healthy Weight
Being overweight or obese is the proven root cause of several chronic diseases. A published study states, “There is increasing empirical evidence that obesity triggers the likelihood of different non-communicable diseases (NCDs), such as type 2 diabetes, high blood pressure, cardiovascular disease (CVD), cancer, asthma, sleep apnea, and poor mental health.” As a result, if you are overweight or obese, your first and foremost focus towards improving your health and keeping chronic diseases away, should be maintaining weight. Avoid eating junk food and instead include fruits, vegetables, whole grains and lean proteins in your diet. Incorporate physical activity into your daily routine.
3. Stay Active
Sedentary lifestyle is one of the leading causes of developing chronic diseases. Glueing yourself for hours straight to the screens increases the likelihood of becoming a prey to one of the above mentioned diseases and these diseases running in your family will only escalate the possibility of you catching one of them for life long. Exercising regularly will help you reduce the risk of developing those diseases and boost your physical as well as mental health. It is time to use your smart watch and count the steps of how much you walk daily. Aim for at least 150 minutes of regular physical activity such as exercise, brisk walking, jogging every week. Exercise can also help manage conditions like diabetes and heart disease if you already have them.
4. Quit Smoking And Limit Alcohol Consumption
Smoking is a major risk factor for several chronic diseases including cancer, heart disease, and lung disease. If you are someone who smokes regularly, it is best for you to quit it and look up for your health. Consuming alcohol is another culprit adding up to the development of chronic diseases in your body. Reduce your alcohol intake to reduce the risk of developing chronic diseases.
5. Manage Stress
Studies have shown that excessive stress is associated with the development of chronic diseases, majorly cardiovascular problems. To reduce the impact of chronic stress on your health, you can practise stress-relieving techniques such as meditation, yoga, breathing exercises, or mindfulness. If you think your stress and anxiety cannot be controlled by you, seek help from mental health professionals, your family and friends to manage your stress levels.
Apart from practising the above things, it is essential for you to get enough sleep and get yourself checked regularly from healthcare professionals. You can also get in touch with your doctor or healthcare professional to suggest more ways to reduce your risk of getting chronic diseases. By adopting a healthy lifestyle and regularly following up with your doctor, you can keep various chronic diseases at bay.