Hi everyone and welcome back to my blog. This Blog Post I will focus on how lifestyle changes can help manage/prevent disease. This builds off my sub-question from my last post about dietary habits and helps answer my big inquiry question being, How do lifestyle choices and diet impact the development and management of chronic diseases?
To start, when it comes to managing chronic diseases, most people think of medications and regular doctor visits. While these are crucial, there’s a powerful set of tools often overlooked, daily habits. Simple lifestyle changes, especially around physical activity and stress management, can make a huge difference in controlling and even improving chronic health conditions.
Physical activity improves the efficiency of the heart and vascular system. It lowers resting heart rate, reduces blood pressure, and helps regulate cholesterol levels. These effects are particularly beneficial for managing conditions such as hypertension and coronary artery disease. (1) Stress on the other hand, especially when chronic and constant, can increase heart rate and blood pressure due to elevated levels of cortisol and adrenaline. Stress management techniques, such as mindfulness meditation and breathing exercises, have been shown to reduce cardiovascular risk by lowering these physiological responses. (2)
Exercise improves insulin sensitivity, which allows cells to use blood glucose more effectively. This is particularly useful for people with type 2 diabetes, as it helps maintain stable blood sugar levels and reduces the need for medication. (1)
Obesity is a major risk factor for many chronic diseases, including diabetes, heart disease, and osteoarthritis. Exercise helps build muscle mass, and maintain a healthy metabolism, which are important for disease prevention and control. Stress can interfere with weight management by promoting emotional eating or disrupting sleep, which affects hunger-regulating hormones. Managing stress helps individuals avoid these triggers and maintain healthier behaviors long term. (3)
Many chronic diseases involve persistent, low-grade inflammation. Physical activity reduces inflammation by decreasing pro-inflammatory markers and increasing anti-inflammatory cytokines. To add, stress contributes to the body’s inflammatory response. (4) Reducing stress through behavioral strategies can lower inflammation and improve outcomes for conditions like rheumatoid arthritis, inflammatory bowel disease, and cardiovascular disease. (4)
Mental health is just as important as physical health when it comes to the prevention of chronic disease which is also why chronic illness often takes a toll on mental well-being. Conditions like depression and anxiety are common among people managing long-term health challenges. Exercise helps by increasing endorphin levels and improving mood and body function, and overtime, reducing stress. (5)
Going back to immunity, inflammation and physical health, chronic illnesses like autoimmune diseases or COPD can weaken immune defenses. Moderate, consistent exercise supports immune function by enhancing circulation and promoting the activity of immune cells. Poor health and stress impairs immune function by disrupting immune signaling pathways. And lifestyle changes for the better help restore immune balance and may reduce the risk of flare-ups or infections in vulnerable individuals. (6)
Next, sleep is one of the biggest lifestyle changes that can be made to improve not only health, but day-to-day life, this is because sleep help restore the body’s ability to function normally and lack of sleep can negatively affect mood, concentration, memory, and physical coordination. It can also increase the risk of various health problems, including heart disease. (1) Stress can lead to insomnia or restless sleep, worsening the symptoms of chronic diseases. (7) So changing sleeping habits and establishing a nighttime routine can significantly improve sleep in those living with long-term health issues. (7)
For many chronic conditions, such as type 2 diabetes, and osteoarthritis, lifestyle changes can slow disease progression and preserve physical function. Exercise maintains mobility, strength, and cardiovascular health, which are vital for long-term independence. (8) Reducing chronic stress also decreases wear and tear on the body’s systems, potentially slowing the worsening of disease over time. Physical activity and stress management are not just general wellness tips, they are essential tools in the management of chronic diseases. These habits help control symptoms, prevent complications, and improve both mental and physical health. (8)
Overall, chronic diseases require ongoing care, but managing them effectively involves more than just medications. Lifestyle factors like regular physical activity and stress management are powerful tools that can improve symptoms, slow disease progression, and enhance quality of life. By making these habits part of daily life, individuals can take a proactive role in their health and work alongside medical treatment to achieve better long-term outcomes.
SOURCES:
1.American Heart Association. “Chronic Stress and Your Heart.” Heart.org, 2022, https://www.heart.org/en/health-topics/stress/chronic-stress-and-your-heart.
2.Centers for Disease Control and Prevention. “How Physical Activity Can Help Manage Chronic Conditions.” CDC.gov, 23 June 2023, https://www.cdc.gov/physicalactivity/basics/adding-pa/activities-people-chronic-conditions.html.
3.Harvard Health Publishing. “Understanding Inflammation: How It Affects Your Health.” Harvard Health, Harvard Medical School, Oct. 2021, https://www.health.harvard.edu/staying-healthy/understanding-inflammation.
4.Johns Hopkins Medicine. “The Connection Between Sleep and Chronic Disease.” HopkinsMedicine.org, Johns Hopkins University, 2022, https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-connection-between-sleep-and-chronic-disease.
5.Mayo Clinic Staff. “Stress Management.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 13 July 2022, https://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-relief/hlv-20049495.
6.National Institute of Diabetes and Digestive and Kidney Diseases. “Insulin Resistance & Prediabetes.” NIDDK, National Institutes of Health, Dec. 2023, https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance.
7.Better Health Channel. “Sleep.” Better Health Channel, State Government of Victoria, 14 Mar. 2023, https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/sleep.
8.World Health Organization. “Physical Activity.” WHO.int, World Health Organization, 26 Nov. 2020, https://www.who.int/news-room/fact-sheets/detail/physical-activity.
