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Family history and age can increase your risk for many chronic diseases, but they don’t solely determine your future. While certain health factors are beyond your control, everyday choices can have a meaningful impact on your long-term health, both in the prevention and management of ongoing medical issues.
“We now have more effective medications for the treatment of obesity, polyendocrine metabolic ovarian syndrome [PMOS], prediabetes, and diabetes, but implementing basic healthy habits to help prevent chronic illnesses is the most important step,” says Sushela Chaidarun, MD, PhD, an endocrinologist at Dartmouth Hitchcock Medical Center in Lebanon, New Hampshire.
Research shows that adopting healthier habits can lower the risk of developing many chronic diseases, help manage existing conditions, and improve quality of life. Here are seven lifestyle adjustments that may help you do just that.
1. Lose Weight
A smaller number on the scale doesn’t solve every health problem, and many larger-bodied people are perfectly healthy. That said, overweight and obesity can worsen or contribute to several health issues, including type 2 diabetes, heart disease, high blood pressure, and chronic inflammation.
“It also contributes to aches and pains in the joints and muscles, plus added pressure on the knees and hips,” says Revital Gorodeski Baskin, MD, medical director of the obesity program at University Hospitals Diabetes & Obesity Center and an associate professor at Case Western Reserve University School of Medicine in Cleveland. “Losing weight can help significantly improve the risks for these internal diseases and quality of life.”
Even losing a small amount of weight can have a meaningful impact, including reducing the risk of metabolic syndrome.
How to Do It
Weight loss isn’t all about eating less. Research shows people who eat more nutrient-dense, lower-calorie foods like fruits and vegetables, lean proteins, and whole grains tend to eat more volume but fewer calories overall, helping them maintain a healthy weight. How you eat matters, too. The study also found that consuming at least 30 grams (g) of fiber daily may help improve appetite control, reduce impulse eating, and benefit gut health.
Other general guidelines include:
- Set one or two specific, realistic goals instead of overhauling your lifestyle overnight.
- Identify your biggest eating triggers, such as boredom, stress, or social situations, and make a plan for them.
- Celebrate non-scale victories, like having more energy, sleeping better, or lowering your blood pressure.
- Ask family or friends for support, or join a weight loss program if accountability helps you stay on track.
- If diet and exercise alone aren’t enough, talk with your healthcare provider about whether prescription weight loss medications or other treatments are appropriate.
2. Eat More Fruits and Vegetables
Aside from helping you maintain a healthy size, filling your plate with produce may lower your risk of several health problems, including cardiovascular diseases, certain cancers, dementia, rheumatoid arthritis, osteoporosis, asthma, some eye diseases, and premature death.
“There are several health benefits to following a plant-based or plant-forward diet,” says Kimberly Snodgrass, RDN, a clinical dietitian at the U.S. Department of Veterans Affairs in Detroit. "It could mean fewer calories and less salt, added sugars, and saturated fat than many other diets,” she says. This can prevent certain health conditions from progressing.
Plus, focusing on fruits, veggies, whole grains, legumes, nuts, and seeds can help you get more important nutrients such as fiber, vitamins, minerals, and antioxidants.
How to Do It
One of the best ways to eat more fruits and vegetables is to adopt a plant-forward diet. Vegetarian and vegan diets are two examples, but so are flexitarian and plant-based diets, which include some meat, fish, and dairy. The Mediterranean diet, the pescatarian diet, and the DASH (Dietary Approaches to Stop Hypertension) diet are other popular plant-forward plans.
3. Prioritize Sleep
Not getting enough sleep can make it harder to muster the energy to prepare nutritious meals, exercise, or make other healthy choices. It can also raise the risk of several health issues, including cardiovascular disease, depression, obesity, type 2 diabetes, and chronic stress.
A lack of sleep can also throw off your metabolism. And in one review of studies, sleep restriction was linked to greater appetite, and shorter sleep duration was associated with a greater preference for high-calorie foods and increased impulsive eating.
“Reduced sleep is implicated in changes to hunger hormones, specifically reduced leptin (which decreases our appetite) and increased ghrelin (an appetite stimulant),” says Astha Muttreja, MD, MPH, a lifestyle and obesity medicine specialist and clinical assistant professor at Stony Brook Medicine in Lake Grove, New York.
How to Do It
Most adults need at least seven hours of quality sleep a night. If you’re struggling to get enough rest, small changes to your daily routine and bedtime habits can make a big difference.
Some tips to get better shut-eye include:
- Stick to a consistent sleep schedule. Go to bed and wake up at roughly the same time every day, even on weekends.
- Create a relaxing bedtime routine. Reading, stretching, or taking a warm bath can help your body wind down.
- Limit screens before bed. The blue light from phones, tablets, and televisions can interfere with your body's natural sleep-wake cycle.
- Avoid caffeine, alcohol, and large meals close to bedtime. They all make it harder to fall asleep or stay asleep.
- Keep your bedroom cool, dark, and quiet. These conditions help promote uninterrupted sleep, making it easier for your body to rest and restore.
- Talk to your doctor. Certain health conditions, such as sleep apnea, can impact your sleep and your health. Consult with your healthcare provider if you’re struggling to get the rest your body needs.
4. Limit Alcohol
For years, many people believed that moderate alcohol consumption, particularly red wine, could help protect heart health. But the science has evolved. While some studies suggested a potential benefit, newer research has found that even small amounts of alcohol carry health risks, leading many experts to conclude that less is better.
Consistently overindulging also increases your chances of several chronic health issues, including liver disease, certain types of cancer, high blood pressure, and depression. Drinking can contribute to weight gain, as alcohol is high in calories and makes it harder to resist less-than-healthy foods.
“Some believe a compound found in wine may have protective effects, but the jury is still out,” says Kevin Rabii, DO, a cardiologist with Memorial Hermann Health System in Houston. “The best thing you can do is to avoid alcohol or drink in moderation if you must.”
How to Do It
If you choose to indulge, stay within the recommended limits. Moderate alcohol consumption is defined as one drink a day for women or two for men. One drink is considered 12 ounces (oz) of beer, 1.5 oz of liquor, or 5 oz of wine.
Cutting back doesn’t have to mean giving up alcohol entirely. Replacing an occasional alcoholic drink with a nonalcoholic alternative or reserving alcohol for social occasions instead of everyday use can help reduce your overall intake and make healthier habits easier to maintain.
5. Stay Hydrated
The body is made up of 50 to 65 percent water, so it’s no surprise that staying hydrated is essential for health and well-being. Every cell, organ, and tissue needs water. It helps flush waste, maintain body temperature, and make tears, saliva, sweat, and urine.
Adequate hydration is especially important if you have prediabetes or diabetes.
“Drinking enough water daily helps our kidneys to work better, and people with diabetes tend to have higher blood sugar, especially after eating, so our kidneys have to work harder to get rid of the excess sugar in the urine,” Dr. Chaidarun says. She adds that people with high blood sugar also have a higher risk of dehydration as they tend to pee more often.
How to Do It
Buy a water bottle and keep it filled throughout the day. Most men need about 15.5 cups of fluid daily, while women need about 11.5. For most people, about 20 percent of that comes from food — especially fruits and vegetables — and the rest from drinks. You might need more water if you’re exercising or in a hot or humid environment.
6. Exercise Often
Regular physical activity is one of the most effective things you can do to protect your long-term health. Research shows exercise can help prevent or manage dozens of chronic conditions, including heart disease, type 2 diabetes, high blood pressure, obesity, osteoporosis, and some cancers. It also improves physical function and quality of life, making it an important part of treatment for many chronic illnesses, including those related to mental health.
How to Do It
“Move every day — no matter what your ability or fitness level,” says Katie Rickel, PhD, a clinical psychologist in Durham, North Carolina. “This can be anything: a leisurely walk, a seated chair aerobics workout, a yoga routine, or a stretching sequence. The point is to develop a consistent practice and make it a nonnegotiable part of your routine.”
Adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking or cycling, plus muscle-strengthening activities at least two days a week. If that sounds daunting, remember that every bit counts. Even short bouts of activity can improve your health, and it’s never too late to start.
7. Reduce Stress
In small doses, stress helps us respond to challenges and stay alert. But when feeling overwhelmed is a daily reality, it can take a toll on both your physical and mental health.
Research has linked chronic stress to an increased risk of high blood pressure, cardiovascular disease, anxiety, depression, and weakened immune function. Managing stress won’t eliminate life’s challenges, but it can help protect your health and improve your quality of life.
In one study of more than 15,000 patients, psychological interventions, including stress management, were associated with a 19 percent lower risk of cardiac death and a 21 percent lower risk of heart attack.
How to Do It
Start by developing healthy routines that prevent stress from accumulating, says Janet Lydecker, PhD, an assistant professor of psychiatry at Yale School of Medicine in New Haven, Connecticut. Mindful practices like yoga, meditation, and breathwork may help.
“It’s also important to have a few different strategies to cope with stress,” Dr. Lydecker adds. She suggests having three different go-to techniques:
- A person you can talk to who will listen and give support
- A hobby that takes you out of your head, like knitting, gaming, or playing with clay
- An activity that can help you gain perspective, like journaling
If these tactics aren’t enough and you still feel overwhelmed, consider talking to a mental health professional.
The Wrap-Up
You can’t control every factor that affects your health, but your daily habits can make a meaningful difference. Losing weight if needed, eating a nutritious diet, staying active, getting enough sleep, limiting alcohol, staying hydrated, and managing stress can all help prevent chronic disease, improve your existing conditions, and support a longer, healthier life. For personalized guidance, talk with your healthcare provider about which lifestyle changes may have the biggest impact on your health.
Additional reporting by Cathy Garrard
