Disease Prevention Starts with You | MOBE

Disease Prevention Starts with You

Content provided by our partners at The Big Know.

Want to know some simple strategies for avoiding or managing chronic disease? Making just a few lifestyle changes can make a big difference in your health. For example, getting your weight into a healthy range can lower your risk of cancer, heart disease, diabetes, arthritis, and more. That’s a pretty big win from just one change. Take a look at these recommendations for ways to protect your health and see what you can start doing today.

Stop smoking. Better yet, never start.

Tobacco use and vaping put you at risk for serious health problems. Quitting now may lower your risk of heart disease, stroke, type 2 diabetes, and lung disease. Been smoking for a long time already? It’s not too late to benefit your health.

Keep your weight in check.

“Thou should eat to live, not live to eat.” That Socrates really had a way with words.

Maintaining a healthy weight can help stop, delay, or control chronic diseases like heart disease and type 2 diabetes. If you’re overweight, dropping just a little bit (10%) can help prevent or delay chronic disease.

Move that body.

Regardless of age or ability, getting regular physical activity is good for everyone. It helps you maintain your weight and reduce risk of chronic disease. In fact, any amount of movement has health benefits—even moderate exercise can immediately benefit your thinking, mood, and quality of sleep.

How much exercise?

Adults need at least 150 to 300 minutes of moderate-intensity aerobic activity each week—or at least 30 minutes five days a week. Include exercise for building muscle strength, too.

  • Fast dancing
  • Brisk walking
  • Riding a bike
  • Swimming
  • Lifting weights
  • Doing push-ups

Take it easy on the alcohol.

We all know that drinking too much alcohol has short-term risks for injury, violence, and vehicle accidents. But it also increases your long-term risk of chronic disease, including liver disease, cancer, and mental health issues.

How much is “too much?”

If you drink alcohol at all, drink in moderation. According to the Dietary Guidelines for Americans, that means up to one drink per day for women and up to two per day for men.

Get screened on schedule.

Health screenings are tests that can reveal health problems before you have symptoms—when they’re easier to treat. Blood tests can show health conditions in your brain, heart, kidneys, and more. Cancer screenings are recommended based on your age, sex, and health history. Make it a priority to get screened as recommended by your doctor.

Don’t skimp on sleep.

Your body needs sleep for many reasons. Not only does a good night’s sleep help you get through the day, it actually affects your long-term health, too. Restful sleep can help you prevent and manage chronic diseases such as diabetes, heart disease, and depression.

How much sleep is enough?

Adults need seven or more hours of sleep every night. Want to learn ways to improve your snooze game? Check out this helpful sleep blog.

Know your family history.

Has your mother, father, sister, or brother had breast cancer, diabetes, or colon cancer? If so, you could be at higher risk for these diseases.

Share your complete health history with your doctor and talk with them about early screening.

See how MOBE can help you connect the dots between nutrition, sleep, movement, and emotional well-being—with personalized one-to-one support. Get started today.