Chronic diseases are on the rise in all age groups, but many of these diseases are preventable.
Chronic diseases account for the most illness, disability, and death in the United States, with 6 in 10 Americans living with at least one chronic disease like hypertension or obesity. Chronic diseases are on the rise in all age groups, but many of these diseases are preventable.
Learn more about chronic diseases, the steps you can take to prevent them, and the resources available to support you being the healthiest version of yourself.
What Are Chronic Diseases and What Causes Them?
Chronic diseases are defined as conditions that last one year or more and require ongoing medical attention or limit activities of daily living or both. The most prevalent chronic diseases in the United States include:
- Obesity
- Hypertension
- High cholesterol
- Heart disease
- Chronic obstructive pulmonary disease (COPD)
- Asthma
- Chronic kidney disease
- Diabetes
- Certain cancers
- Depression
Key Risk Factors
Most of these chronic diseases are caused by a short list of risk factors, including:
- Tobacco use
- Poor nutrition
- Physical inactivity
- Excessive alcohol use
While all of these risk factors seem within our control, it’s important to recognize that additional factors can limit a person’s ability to make healthy choices. For example, certain neighborhoods may lack grocery stores that sell fresh, reasonably priced produce or green spaces where it’s safe to be active.
However, many people can make lifestyle choices that reduce their chances of developing chronic disease. Check out the tips outlined below.
What Can You Do to Reduce Your Risk for Chronic Disease?
- Eat a healthy diet.
Based on the dietary guidelines for Americans, focus on fruits and vegetables, whole grains, lean proteins, and low-fat dairy. Limit ultra-processed foods and drinks like chips, cookies, soda, and other foods high in sodium, saturated or trans fats, and added sugars. A good place to start is learning to read a food label in order to ensure you’re getting enough of the right nutrients. - Do not smoke. Stopping smoking (or never starting) lowers your risk for serious health problems, such as heart disease, stroke, COPD, cancer, lung disease, and type 2 diabetes. Within minutes of smoking your last cigarette, your body begins to recover. If you need help quitting, there are several resources available to help you get started.
- Get regular physical activity. Aim for at least 150 minutes of moderate-intensity activity (like brisk walking) or 75 minutes of vigorous activity each week, plus muscle-strengthening activities twice weekly.
- Limit alcohol. Excessive drinking can lead to several health conditions, including high blood pressure, heart disease, liver disease, and stroke. You can lower the risk by drinking less.
- See your health care provider regularly. Regular checkups ensure you’re on top of any changes to your health and allow you time to schedule important screenings for conditions like high cholesterol, breast cancer, and colorectal cancer. Your provider can also talk to you about recommended vaccines, like the flu vaccine, which can be especially important for people with underlying health problems.
- Get regular dental care. Oral diseases, such as cavities, gum disease, and oral cancer, can cause pain and disability. Ensure you maintain your oral health by brushing twice a day, flossing daily, and visiting your dentist twice a year.
- Get enough sleep. Adults should aim for at least seven hours of sleep per night. Good sleep supports heart and metabolic health. Establish a healthy sleep routine, like waking up and going to bed at the same time every day and stopping screen time well before you head to bed.
- Maintain a healthy weight. Even modest weight loss can reduce your risk for diabetes and heart disease. Talk to your health care provider about what a healthy weight looks like for you and what’s the best way to maintain it.
- Manage stress: Chronic stress can increase your risk for several diseases. Seek support and use stress-reduction techniques.
- Stay connected: Social support and community engagement are linked to better health and longer life.
What Resources Are Available for Support?
- TRICARE – Your TRICARE plan has
several services that can help you stay healthy in both mind and body. Take advantage of preventive care, mental health services, and more. Check out your specific TRICARE plan for additional information and resources on healthy living, including weight management, performance nutrition, food insecurity, and more. - Military OneSource – Military OneSource offers health and wellness coaching sessions for Service members and their immediate families, focusing on topics like eating better, exercise, stress management, and more.
- The Department of Veterans Affairs (VA) – VA offers MOVE!, a weight management program for Veterans, designed to help Veterans achieve a healthier lifestyle through nutrition, physical activity, and behavioral changes. VA also has several nutrition resources, such as healthy recipes, cooking classes, and help from registered dietitian nutritionists.
Begin taking the necessary steps to stay on top of your health and prevent chronic disease.