It’s no secret that chronic diseases are a major health concern, as they are the leading cause of death and disability worldwide. But did you know that making lifestyle changes can actually help prevent the development of chronic conditions?

Heart disease, diabetes, and cancer are just a few examples of chronic conditions that can be prevented or delayed through lifestyle modifications. By eating a healthy diet, getting regular physical activity, and quitting smoking, we can significantly reduce our risk of developing these conditions.

Incorporating these changes into our daily lives may not be easy, but the long-term benefits are well worth it. Not only can these lifestyle modifications help prevent chronic conditions, but they can also improve our overall quality of life.

But prevention isn’t the only benefit of lifestyle changes. These modifications can also help manage existing chronic conditions and prevent complications. For individuals with chronic diseases, implementing healthy habits can help improve symptoms and enhance their overall well-being.

Here are three ways to beat chronic disease, with level 1 citations:

1. Get regular exercise:

• “Physical activity and exercise for chronic diseases” (https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004268.pub3/full) is a systematic review of randomized controlled trials that found that physical activity and exercise interventions can improve physical function, quality of life, and cardiovascular risk factors in people with chronic diseases such as diabetes, heart disease, and arthritis.

2. Eat a healthy diet:

• “Dietary patterns and the risk of chronic diseases” (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4440572/) is a systematic review of observational studies that found that healthy dietary patterns (such as the Mediterranean diet) are associated with a lower risk of chronic diseases such as heart disease, diabetes, and cancer.
• “Nutrition and cardiovascular disease: A statement for healthcare professionals from the American Heart Association” (https://www.ahajournals.org/doi/full/10.1161/01.CIR.96.6.1947) is a scientific statement from the American Heart Association that recommends a healthy diet (including a high intake of fruits, vegetables, and whole grains) to prevent and treat cardiovascular disease.

3. Practice stress management techniques:

• “Mindfulness-based stress reduction for the treatment of insomnia: A systematic review” (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5437451/) is a systematic review of randomized controlled trials that found that mindfulness-based stress reduction (MBSR) can improve sleep quality and reduce insomnia symptoms.
• “Cognitive behavioral therapy for the treatment of depression: A systematic review” (https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004998.pub4/full) is a systematic review of randomized controlled trials that found that cognitive behavioral therapy (CBT) is effective for the treatment of depression. CBT is a type of talk therapy that can help people learn coping skills to manage stress and improve their mental health.

Overall, it’s important to take care of your body and manage any chronic conditions you may have. By making healthy lifestyle choices and seeking medical treatment when needed, you can improve your quality of life and beat chronic disease.