Chronic illness is a word that refers to a health condition or illness that typically lasts for one or more years. They range widely in their causes and symptoms. Some can be genetic, like Fibromyalgia, while others are brought on by a buildup of years of bad habits. You may not notice the effect of these habits for decades, until one day you’re in the doctor’s office with high blood pressure, elevated cholesterol, high blood sugar, and the doctor is diagnosing you with diabetes or cardiovascular disease. While there are some chronic illnesses that do seem to be rather random and we don’t yet understand what causes them, many of the most common chronic illnesses are simply caused by years of bad habits. The good news is that these habits can be changed, often changing our health outcomes in the process. These are 15 habits that are causes of chronic disease – change them now to change your future.
15 Habits That Are Causes of Chronic Disease
So many of our chronic health problems could be solved if we only had better habits. Unfortunately, we live in a society that often encourages risky and unhealthy behaviors. While that may be, we still have choices: It is our decision what we eat, what we drink, and what activities we do in our spare time. These are some of the habits that are causing chronic disease – and what you can do to change them.
1. Sedentary Lifestyle
Our bodies are like airplanes: Sit on the tarmac too long and they quickly break down. Daily exercise is crucial to our health and well-being. Lack of physical activity can lead to obesity, high blood pressure, and diabetes. Getting exercise each day may seem like an impossible task, but it isn’t as hard as it seems. If you work at a desk, get up every hour and walk a bit, stretch, do some air squats – whatever you need. Take the stairs whenever you can instead of the elevator. If something is within walking distance, walk it rather than get in your car. Suggest active hangouts with friends or your partner rather than plans that involve sitting around. Find a type of movement that you enjoy and start there. You don’t have to run marathons, you just have to move a bit each day.
2. Unhealthy Eating Habits
You know the saying: You are what you eat. In this case, your diet is causing you to become chronically ill. Consuming high amounts of processed foods, sugar, and trans fats can contribute to obesity, diabetes, and heart disease. Do yourself a favor and slowly start replacing your processed, pre-packaged products with natural, whole foods. Cut down on sugar and salt. Eat out (or order in) less and cook more at home. If you don’t know how to cook, there are plenty of free resources on YouTube and the internet to help you learn. Cut out the junk, and it is amazing how quickly you will feel better.
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3. Smoking
There are decades of research to back up the fact that just how bad for you smoking is. You can’t use the excuse of not knowing, like how your grandparents didn’t. Smoking is a major risk factor for lung cancer, heart disease, stroke, and respiratory diseases. Whatever your reasons for starting smoking were, it is never too late to decide to quit. Thankfully there are so many resources available now to help you do so. Find one that works for you, make sure the people around you know you are quitting and don’t spend time around people who still smoke as best you can. Most importantly, don’t give up. You can quit, just give yourself enough time to try.
4. Excessive Alcohol Consumption
We’re learning more and more each day just how bad alcohol is for our health. This includes all alcoholic beverages: Wine, beer, spirits, and everything in between. Heavy drinking can lead to liver disease, heart problems, and an increased risk of various cancers. While having a drink every once in a while won’t do too much harm, regular drinking will, and heavy or excessive drinking definitely is damaging your health. If you are finding it hard to decrease or quit drinking completely, there are also many resources and support groups to help you do so.
5. Lack of Sun Exposure/Vitamin D
Too much sun and UV ray exposure, we know, is damaging to our cells and our health. That being said, we do need some sun exposure each day in order to synthesize the appropriate amounts of vitamin D in our bodies. Insufficient sun exposure or low levels of vitamin D can be associated with a higher risk of autoimmune diseases, cardiovascular diseases, and certain cancers. The best way to get enough vitamin D is to spend anywhere from 10 to 20 minutes or more, depending on your skin tone, each day with your arms and legs exposed to the sun. If this is not possible for you every day of the year, consider looking for vitamin D fortified foods or talk to your doctor about a supplement.
6. Poor Sleep Patterns
Think about it this way: Sleep is so critical to human health that we evolved still with a need to be completely unconscious for eight hours each night, despite how vulnerable this makes us to danger. Scientists still don’t fully understand all that happens in the human body while we sleep at night, but we do know it is important. Inadequate sleep is linked to obesity, diabetes, and cardiovascular problems. While taking naps can help you to catch up, you don’t get the same health benefits. You should aim for anywhere between 7 and 9 hours of sleep each night, with women requiring more depending on where they are in their menstrual cycle. Preferably, you will be asleep before midnight each night. If you are having trouble sleeping, speak with your doctor. They can help you find the root cause of your sleep problems and help you to find solutions.
7. Chronic Stress
This is a tough one, as we live in a world that makes not feeling stressed all the time seem impossible. Prolonged stress can weaken the immune system, leading to a higher susceptibility to diseases and mental health issues like depression and anxiety. Stress is inevitable, but you can manage it with exercise, meditation and yoga, support groups, and setting up proper boundaries for yourself and those around you. If the news is stressing you out, give yourself grace and take breaks from it. While it is important to stay informed, you’re allowed to disconnect and give yourself some space from it, as well.
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8. Excessive Screen Time
This one is often a culprit for many of the above-mentioned habits. Being sedentary, preventing you from sleeping, causing you undue stress – we simply weren’t meant to stare at screens 24/7. Spending too much time in front of screens may lead to sedentary behavior, poor posture, and disrupted sleep, all of which can contribute to chronic diseases. Do yourself a favor and close the laptop, put the phone on do not disturb mode, and get outside, preferably in nature if you can. It will give you the reset that you so desperately need.
9. Unsafe Sex Practices
Sex can be a wonderful thing and a health-promoting practice, so long as it is done safely and consensually. Engaging in unprotected sex, however, can lead to sexually transmitted infections and an increased risk of HIV/AIDS. Don’t be afraid to stand up for yourself and say no if someone is trying to pressure you into unsafe situations. Also, remember that birth control only protects against unwanted pregnancy, not against STIs.
10. Ignoring Regular Medical Check-ups
The longer you leave a condition, symptom, or little thing that is slightly bothering you, the worse it will be when you finally get it checked out. Neglecting routine medical check-ups can lead to undiagnosed conditions and delayed treatment for potentially serious health issues. While it is not always fun and sometimes scary going to the doctor, don’t put it off, especially if something is bothering you. Conditions caught early are much more likely to be treatable than those that aren’t.
11. Substance Abuse
This even includes natural substances, such as marijuana, mushrooms, and any other natural substance that affects your brain. Misuse of drugs or non-prescribed medications can lead to addiction, organ damage, and an increased risk of mental health disorders. You are better off avoiding any and all types of recreational drugs. When you receive a prescription from the doctor, follow their instructions very carefully. Your health and life could depend on it.
12. Environmental Toxins Exposure
This one is harder to control depending on where you live and work. Unfortunately, regular exposure to environmental toxins such as air pollution, secondhand smoke, and chemical fumes can contribute to respiratory diseases and certain cancers. Do your best to avoid those that are within your control, and if air pollution is high, stay indoors whenever possible and wear a mask when outside that helps to filter the air.
13. Poor Oral Hygiene
So many chronic illnesses actually start in the mouth. Neglecting oral health can lead to gum disease, tooth decay, and an increased risk of heart disease and diabetes. Brush your teeth twice daily, floss whenever possible, and stay on top of your regular checkups and cleanings with the dentist.
14. Unmanaged Chronic Diseases
If you already have a chronic illness, mismanaging it could cause you to develop another one. Failing to manage existing chronic conditions, such as hypertension or diabetes, can lead to further complications and a decline in overall health. Follow your doctor’s instructions and stay on top of your treatment plans. If you don’t think your current plan is working well for you, speak with your doctor so that you can have it changed.
15. Ignoring Mental Health
Neglecting mental health can lead to long-term stress, anxiety, and depression, which are risk factors for various chronic diseases. Thankfully, there are many, many resources available to help improve your mental health. The most important of these is to simply not stay quiet if you are struggling. Confide in someone – a family member, a friend, a coworker, a teacher, or anyone with whom you feel confident and comfortable. There is no shame in struggling with your mental health. If you need help, ask for it. Your health and happiness is worth it.
The Bottom Line
While not everything about our health is within our control, a shocking amount of it is. The key here is to remember that you don’t need to change everything overnight. Start with one or two, conquer those, and then start tackling the rest one by one. In 6 months to a year, you can completely transform your health and, therefore, your life.
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Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.
