Preventing Chronic Illness

Chronic illnesses are conditions that last at least a year, require continuous medical attention and/or limit daily activities.

• 60^%of U.S. adults have a chronic illness
• 40^%have two or more

Prevention

Having a healthy day-to-day routine and planning for changes in your routine can help prevent many chronic conditions.

1. Eat colorful, balanced meals.
   • Choose nutrient-dense foods compared to calorie-dense foods.
     • Nutrient-dense: fruits, vegetables, whole grains, lean protein and low-fat or non-fat dairy products
     • Calorie-dense: highly processed foods like bakery items, cereals, fast food and chips
   • Consume calorie-dense foods in moderation.
   • Include fruits, vegetables, grains, protein and dairy in every meal.
   • Limit added sugars, saturated fats and sodium.
   • Stay hydrated.
2. Get active!
   • Aim for at least 150 minutes of moderate-intensity aerobic activity (cardio) per week.
   • Include strength training exercises at least two days per week.
   • Move your body throughout the day, even if just for short walks or stretch breaks.
3. Avoid more than 2 days of inactivity.
   • If you find yourself unable to have a structured exercise plan or if your job requires you to be sedentary, move as much as you can in small segments.
   • Aim for a few minutes of movement every 30-60 minutes, even if it’s just a few laps around the room.
   • Any movement is better than none!
4. Maintain a healthy weight.
   • If you are overweight or obese, losing a modest amount of weight can reduce your risk of chronic illness.
   • Do not lose more than 1-2 pounds per week – successful and healthy weight loss is gradual. Rapid weight loss often leads to relapse.
5. Quit tobacco products.
   • Quitting tobacco and nicotine products (or never starting) lowers your risk of heart disease, cancer, type 2 diabetes and lung disease.
6. Avoid drinking too much alcohol.
   • For men, it is suggested not to exceed two drinks per day. For women, it is suggested not to exceed one drink per day.
   • Binge drinking is considered 5 or more drinks for men and 4 or more drinks for women during a single occasion.
7. Get rest
   • Get 7-9 hours of sleep per 24-hour cycle. Not all sleep is good sleep. Aim for quantity and quality.
   • Not getting enough sleep can increase your risk of developing diabetes, heart disease, obesity and depression.
8. Take care of your oral health.
   • Poor dental health can lead to oral cancer, gum disease, tooth loss, bad breath and tooth decay.
   • Gum disease increases risk of heart disease, as well.
   • Brush your teeth twice a day and floss daily.
   • Visit your dentist at least once per year.
9. Attend routine check-ups.
   • Go to all your appointments to receive appropriate screening and preventive services.