Chronic Disease Prevention

Chronic diseases are defined as an illness that lasts 1 year or more and require treatment. These include diabetes, heart disease, cancer, chronic lung disease, and chronic kidney disease. 

The likelihood of getting chronic disease is reduced by making healthy choices and eliminating risk behaviors.

Risky Behaviors:

Tobacco Use

  • Contributes to cancer, COPD, diabetes, gum disease/tooth loss, and heart disease/stroke
  • Quitting smoking (or never starting) lowers the risk of heart disease, cancer, type 2 diabetes, and lung diseases
  • Never too late to quit even for long-term smokers
  • Call 1-800-QUIT-NOW

Poor Nutrition

  • Eating healthy helps prevent, delay, and manage heart disease, type 2 diabetes, and other chronic diseases.
  • Keep track of daily calorie intake
  • Eat more fruits, vegetables, whole grains, low-fat milk
  • Minimize consumption of saturated fats, trans fats, cholesterol, salt, sugars
  • Call 1-866-3-HUNGRY or 1-866-348-6479 to speak with a representative to find food resources around your area
    • Or 1-877-8-HAMBRE or 1-877-842-6273 for Spanish speakers

This does NOT mean to avoid enjoying your favorite foods.

  • You can eat comfort foods that may not be healthy, but balance is key
  • Eat them less often
  • Eat smaller portions
  • Try a low-fat / low-calorie alternative made from healthier ingredients (brownies can be replaced with whole grain muffin) 

Lack of Physical Activity

  • Lack of physical activity can lead to heart disease and increases likelihood of developing other heart disease risk factors including obesity, high blood pressure, and high blood cholesterol
  • If you are overweight, losing even 5% to 7% of your body weight can help prevent or delay type 2 diabetes
  • 30 minutes a day for 5 days a week equals 150 minutes a week
  • Walking improves critical thinking and focus, reduces anxiety, and helps you sleep better
Moderate Activity Exercise:
SundayMondayTuesdayWednesdayThursdayFridaySaturday
Rest day30 minute brisk walk30 minute brisk walk30 minute brisk walk30 minute brisk walk30 minute brisk walk30 minute brisk walk
Vigorous Activity Exercise:
SundayMondayTuesdayWednesdayThursdayFridaySaturday
Rest day25 minute jogRest day25 minute jogRest day25 minute jog25 minute jog
Mixture of Moderate and Vigorous with Weight Training:
SundayMondayTuesdayWednesdayThursdayFridaySaturday
30 minute brisk walk15 minute jogWeight Training30 minute brisk walkWeight Training25 minute jog30 minute brisk walk

Lack of Consistent Sleep

  • Long term sleep deprivation increases risk for diabetes and heart disease.
  • Go to bed at the same time each night and get up the same time each morning
  • Get some exercise for better sleep at night

Excessive Alcohol Use

  • Excessive drinking can lead to high blood pressure, cancer, heart disease, stroke, and liver disease.
  • Drink in moderation (or stop drinking) instead
  • A drink is one bottle of Heineken (12 oz. of 5% alcohol) or one shot (1.5 oz. of 40% alcohol)
    • Men: 2 drinks or less in a day
    • Women: 1 drink or less in a day

By clicking subscribe, you agree to share your email address with Project ICHOR to receive marketing, updates, and other emails through Mailchimp. Opt-out at any time.

Processing…
Success! You're on the list.

Powered by WordPress. Caos designed by Quema Labs.

Skip to toolbar