The lifestyle choices you make every single day – from what you eat to how active you are – have a larger impact on your risk for chronic health conditions. According to Blake Arthurs, M.D., a family medicine provider at Henry Ford Health, incorporating healthy choices into your routine early on is your best bet for warding off disease.
“Many disease processes are impacted by your lifestyle,” says Dr. Arthurs. “This is why lifestyle modifications are one of the first recommendations your provider will make to help you see an improvement in your health.”
Chronic health conditions that can be caused by your lifestyle choices include:
- Hypertension
- Heart failure
- Type 2 diabetes
- Obesity
- COPD
- Some types of cancer
How To Make Adjustments For A Healthier Lifestyle
While making healthy lifestyle choices is a lifelong decision, according to Dr. Arthurs, it is never too late to change your habits.
“The best time to start making healthy choices is now,” says Dr. Arthurs. “The sooner you get started, the more time you have to build a path for better health in the future.”
Here are some lifestyle factors you might consider focusing on:
Exercise
Studies show that exercise has the most substantial impact on our health out of any other intervention. Many chronic conditions are tied to a sedentary lifestyle. Dr. Arthurs recommends individuals get two and a half hours of exercise each week for best outcomes. This translates to approximately 30 minutes of exercise over the course of 5 days out of the week, but the same benefits can be achieved by consolidating that into one or two days as well. Be sure to focus your workouts on:
- Targeted heart rate training
- High intensity interval training
- Strength training
- Balance and flexibility training
Diet
Chronic Disease Management at Henry Ford
Many people already know that diet impacts your health. Regularly choosing to eat ultra-processed foods and foods that are high in fat and sodium can impact your cholesterol and blood pressure levels – putting you at risk for health concerns like heart disease. Centering your diet around whole grains, lean proteins, fruits and vegetables, nuts and seeds, and beans can help.
On the flip side, your diet can also help you manage chronic conditions. For example, if you are diagnosed with Type 2 diabetes, a low carb diet to reduce your sugar can help reduce your symptoms and even your reliance on medications. Or, if you have high cholesterol, a lipid lowering diet can help with controlling your numbers. Your doctor or a registered dietitian can help you adjust your diet to improve your outcomes.
Sleep
While often the task that people are most likely to sacrifice, a good night sleep can influence your mental, physical and emotional health. Fragmented sleep can not only increase your risk for cognitive and mood changes, but it puts you at greater risk for obesity, diabetes and heart disease. Dr. Arthurs recommends adults aim for 7-9 hours of sleep each night and take the time to properly wind down before bed to promote good-quality rest.
Smoking and alcohol habits
“Smoking is the number one preventable risk factor for heart disease stroke and cancer,” says Dr. Arthurs. “And, while we originally thought that drinking alcohol in moderation was okay for your overall health, we now know that less or no alcohol consumption is best.”
Intensive lifestyle changes have a big impact on your health. If you are worried about your risk for chronic health conditions, based on your current health or a family history of chronic health issues, talk with your doctor to figure out what lifestyle changes will have the biggest positive impact on your health going forward.
Reviewed by Dr. Blake Arthurs, a family medicine provider who sees patients of all ages at Henry Ford Medical Center - Beck Road.
