Preventing Chronic Disease
"An ounce of prevention is worth a pound of cure." This proverb, originally attributed to the Chinese, gained popularity in the 1700s because of Benjamin Franklin. Preventing chronic disease doesn't just improve health; it may also save money. In 2016, the cost of treating chronic diseases in the United States was more than $1 trillion, just for the direct medical expenses. This rose to more than $3.5 trillion when loss of productivity was included. This article will discuss chronic disease prevention strategies.
Prevention Through Lifestyle Modification
One of the cornerstones of chronic disease prevention is lifestyle modification, or in many cases, maintaining a healthy lifestyle. There are several aspects to consider when it comes to a healthy lifestyle.
Healthy Diet
Eating healthy for a healthy lifestyle has many benefits, including helping to prevent chronic disease naturally. According to the World Health Organization (WHO), a healthy diet for adults consists of:
- At least 5 portions of fruits and vegetables per day (excluding starchy roots such as potatoes, sweet potatoes, or cassava)
- Less than 25-50 grams of sugar
- Less than 30% of calories from fats (particularly avoiding saturated and trans fats)
- Less than 5 grams of salt per day (preferably iodized salt)
- Unprocessed grains such as whole wheat and brown rice
Many diet plans are available as guidelines for a healthy, balanced diet. Some of the popular ones include the Diet to Stop Hypertension (DASH diet) and the Mediterranean diet.
Quit (or Don't Start) Smoking
Smoking is well known to have multiple negative health effects. It is a risk factor for many chronic diseases, including:
- Lung disease
- Heart disease
- Cancer
- Disruption of the menstrual cycle and decreased ovarian function
- Decreased semen volume and sperm count
- Smoking in pregnancy is associated with the infant's low birth weight
The Centers for Disease Control and Prevention (CDC) has several resources available for smoking cessation. If you are a smoker, you have many options to help you quit. Talking to your healthcare provider is a good place to start.
Limit or Avoid Substance Use
Excessive alcohol use as well as drug use are both associated with negative impacts on your health. Limiting your alcohol use can reduce your risk of high blood pressure, cancer, heart and liver disease, and stroke. The Substance Abuse and Mental Health Services Administration (SAMHSA) has information on resources for people struggling with substance abuse.
Stay Physically Active
The American Heart Association (AHA) recommends 150 minutes of moderate activity or 75 minutes of vigorous activity weekly. Physical activity is associated with a lower risk of chronic disease and can improve your mood, give you energy, and keep your brain healthy.
Moderate activity includes activities, such as:
- Brisk walking
- Water aerobics
- Gardening
- Biking slower than 10 mph
- Doubles tennis
- Ballroom or social dancing
Vigorous activities include those that cause you to sweat and be out of breath. These include:
- Running
- Hiking uphill
- Lap swimming
- Vigorous dancing
- Heavy yardwork
- Cycling faster than 10 mph
Before starting a physical activity program, you should consult with your healthcare provider to make sure you are healthy enough to exercise.
Protect Your Sexual Health
Sexually transmitted infections can significantly impact your health and even your fertility. Some sexually transmitted infections, such as Human Papillomavirus (HPV), are associated with an increased risk for cancer. Using safer sex practices can help prevent infections and chronic conditions such as Human Immunodeficiency Virus (HIV). Safer sex practices include:
- Using condoms for anal, vaginal, or oral sex
- Limiting your number of sex partners
- Being in a mutually monogamous relationship
- Getting tested regularly
- Getting vaccinated for vaccine-preventable sexually transmitted infections such as hepatitis B and HPV
Talk to your partner or partners about their sexual health and status.
Preventive Health Screenings
Annual check-ups and preventive health screenings are another tool for the prevention of chronic diseases. These screenings help monitor evolving conditions and catch chronic conditions early.
Routine Physical Exams
At an annual check-up or routine physical exam, your healthcare provider will review your health history as well as your family history. They will also ask about any recent health changes you've experienced. They may review your lifestyle and health habits.
During this exam, your healthcare provider will review evidence-based preventive services and recommended screenings. This may include bloodwork to evaluate for chronic conditions such as high cholesterol, diabetes, thyroid disease, among others.
Your healthcare provider may also make recommendations regarding conditions such as obesity, high blood pressure, or other conditions that they identify during your annual check-up.
Talk to Your Healthcare Provider About Recommended Routine Vaccinations
The CDC recommends routine vaccinations for disease prevention throughout life. Your healthcare provider can discuss which vaccines are recommended for your age and health status. Vaccines remain one of the most successful public health achievements, preventing infectious disease and saving millions of lives.
Cancer Screening and Early Detection
Cancer screenings have the potential to catch cancer early and, in some cases, can even prevent precancerous lesions from becoming cancer. Your healthcare provider can help you determine which screenings are appropriate for your unique healthcare needs. The United States Preventive Services Task Force (USPSTF) is the organization that makes most of the recommendations for cancer screening in the United States.
Breast Cancer
Mammography is usually the tool used for breast cancer screening. The current recommendation from the USPSTF is for mammography every other year in an average-risk woman between 40-74 years of age. Other healthcare organizations, such as the American Cancer Society, may vary slightly in their recommendations. Your healthcare provider can help you determine the best screening options for your unique healthcare situation.
Cervical Cancer
Cervical cancer screening can be done using either a cytology test, known as a Papanicolaou (PAP) smear, or Human Papillomavirus testing (HPV testing). The recommendations for testing vary based on age and risk factors.
Colon Cancer
There are many tests available for colon cancer screening. USPSTF recommends colon cancer screening starting at age 45 for average-risk individuals, which is a pretty recent change in recommendations. Screening may start earlier in people at increased risk for colon cancer.
Prostate Cancer
Prostate cancer screening is recommended if the individual chooses to be screened after a discussion with their healthcare provider. The test of choice for prostate cancer screening is the prostate-specific antigen, or PSA.
Multi-Cancer Early Detection Testing
Multi-cancer early detection (MCED) tests like Galleri are not currently part of routine screening guidelines and should not be used as a substitute for established screening tools (e.g., colonoscopy, mammography).
Although these tests may be able to detect more than 50 types of cancer, they are investigational and should be discussed with a healthcare provider on a case-by-case basis.
Chronic Disease Prevention With Everlywell
At Everlywell, we provide healthcare on your terms. We offer a range of at-home tests to monitor your health and help predict chronic diseases. We have lab panels for both men and women. We also offer virtual care visits. This gives you access to a certified healthcare provider who can answer your healthcare questions and make recommendations for preventive care for a variety of healthcare conditions.