What You Can Do to Help Prevent Chronic Conditions
| 3 min read
Amy Barczy is a brand journalist at Blue Cross Blue Shield of Michigan and writes for AHealthierMichigan.org and MIBluesPerspectives.com. Prior to joining Blue Cross, she was a statewide news reporter for MLive.com. She has a decade of storytelling experience in local news media markets including Lansing, Grand Rapids, Holland, Ann Arbor and Port Huron.
- Alzheimer’s Disease
- Chronic Obstructive Pulmonary Disease (COPD)
- Heart disease
- Check in with your doctor: Ensure you’re keeping regular checkups with your doctor on your schedule and are sticking to the recommended screening schedule for blood pressure, cholesterol and certain cancers.
- Decrease alcohol use: Excessive drinking can lead to the development of chronic diseases and other serious problems. Excessive drinking includes binge drinking – consuming four or more drinks on occasion for a woman or five or more drinks on occasion for a man – as well as heavy drinking, which means consuming eight or more drinks in a week for women or 15 or more drinks per week for men.
- Improve your diet: Fewer than one in 10 adults and adolescents eat enough fruit and vegetables, while most Americans eat too much sodium and over-consume sugary drinks. By making small changes to your diet like adding more fruits and vegetables, cutting out processed foods and switching to non-sweetened beverages, you can make a significant difference in your long-term health. Visit www.choosemyplate.gov/ for help in building healthy eating habits.
- Increase exercise: Most adults and high school-aged students don’t get enough physical activity – putting them at a higher risk for heart disease, type 2 diabetes and cancer. Moving just a little bit more can improve your heart health – and doesn’t have to mean an intense workout. Moderate-intensity aerobic activities like brisk walking, gardening or biking boost your heart rate without too much effort, and at least 150 minutes of this kind of activity are recommended per week. Before changing your exercise routine, talk with your doctor.
- Prioritize sleep: Rest is essential to supporting your body’s systems as you navigate the challenges of everyday life. Insufficient sleep is linked to an increased risk of type 2 diabetes. Adults need at least seven hours of sleep every night. Find tips on how to improve your sleep here.
- Stop using tobacco: Tobacco use is linked to an increased risk of the major chronic conditions of cancer, heart disease and diabetes, as well as COPD. Within one year of quitting smoking, your risk of heart disease drops to half of that of someone who still smokes. Blue Cross Blue Shield of Michigan has resources available to help you quit tobacco. You can learn more here.
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