Take charge of your health by targeting these modifiable risk factors:
Get moving – aim for 150+ minutes of moderate aerobic activity weekly to reduce risks of heart disease, stroke, diabetes and some cancers.
Quit smoking – it’s never too late to reap benefits like lowered cancer and heart disease risks. Find support and resources here.
Eat for wellness with a balanced diet rich in vegetables, fruits, whole grains, lean proteins and healthy fats. Learn more about nutrition.
Maintain a healthy weight through regular exercise and mindful eating habits to decrease chronic disease risks. Check your BMI to get started.
Common Modifiable Risk Factors
Unhealthy Diet
An unhealthy diet high in processed foods, saturated and trans fats, added sugars, and sodium can significantly increase the risk of chronic diseases. Regularly consuming foods like sugary drinks, fast food, packaged snacks, and processed meats contributes to obesity, type 2 diabetes, heart disease, and certain cancers. These foods often lack essential nutrients and fiber, leading to poor overall health. To reduce your risk, limit your intake of these unhealthy options and instead focus on a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Making small changes, such as replacing sugary drinks with water or choosing whole-grain bread over white bread, can have a big impact on your health over time. Remember, it’s not about perfection, but rather about making consistent, positive choices that support your well-being.
Physical Inactivity
Living a sedentary lifestyle, with little to no physical activity, can significantly increase your risk of developing chronic health conditions such as obesity, heart disease, type 2 diabetes, and certain types of cancer. Sitting for prolonged periods, whether at work or during leisure time, can lead to a host of health issues, even if you maintain a healthy weight. However, the good news is that incorporating regular exercise into your daily routine can help counteract these risks and improve your overall well-being. Even moderate amounts of physical activity, such as brisk walking for 30 minutes a day, can make a significant difference in reducing your risk of chronic diseases. Exercise not only helps maintain a healthy weight but also strengthens your heart, improves circulation, and boosts your mood. By making a conscious effort to break up long periods of sitting and prioritizing regular physical activity, you can take control of your health and reduce your risk of chronic diseases.
Smoking and Tobacco Use
Smoking and using tobacco products significantly increase the risk of numerous chronic diseases, including lung cancer, chronic obstructive pulmonary disease (COPD), heart disease, and stroke. Tobacco smoke contains a toxic mix of over 7,000 chemicals, many of which are known carcinogens. Even secondhand smoke exposure can lead to serious health consequences. Quitting smoking is one of the most important steps you can take to improve your health and reduce your risk of chronic diseases. While quitting can be challenging, there are many resources and support systems available in Alberta to help you succeed, such as smoking cessation programs, nicotine replacement therapy, and counseling. Remember, it’s never too late to quit and start reaping the health benefits. By making the decision to quit smoking and using tobacco products, you are taking a powerful step towards a healthier, happier life.
Excessive Alcohol Consumption
Excessive alcohol consumption can have severe consequences on both physical and mental health. Heavy drinking, defined as more than 3 drinks per day for men and 2 for women, increases the risk of liver disease, certain cancers, heart problems, and cognitive decline. It can also contribute to accidents, violence, and strained relationships. In contrast, moderate alcohol intake – up to 2 drinks daily for men and 1 for women – may offer some health benefits. However, even moderate drinking isn’t right for everyone. If you don’t currently drink, there’s no need to start. If you do choose to imbibe, do so responsibly and in moderation. Be aware of your limits and seek help if you find it difficult to control your drinking. Remember, your health is precious – make choices that support your well-being and enable you to live your best life.
Taking Control of Your Health
Making Healthy Food Choices
Making healthy food choices is an essential part of improving diet and reducing your risk of chronic diseases. One effective strategy is to read nutrition labels carefully, paying attention to serving sizes, calories, and nutrient content. Opt for whole, minimally processed foods rich in vitamins, minerals, and fiber, such as fruits, vegetables, whole grains, and lean proteins. Practicing portion control is another key aspect of healthy eating. Use smaller plates, measure servings, and listen to your body’s hunger and fullness cues. Planning meals in advance, cooking at home more often, and making smart choices when dining out can also help you maintain a balanced diet. Remember, small, consistent changes in your eating habits can have a significant impact on your overall health and well-being.
Staying Active
Incorporating more physical activity into your daily routine can be simple and enjoyable. Start by taking short walks during breaks at work or after meals. Use the stairs instead of the elevator whenever possible. At home, engage in active hobbies like gardening, dancing, or playing with your kids or pets. Beginner-friendly exercises include brisk walking, swimming, gentle yoga, or following along with low-impact workout videos. Aim for at least 30 minutes of moderate-intensity activity most days of the week. You can break this up into shorter 10-minute sessions if needed. Remember, every little bit counts! Find activities you enjoy and gradually increase the duration and intensity over time. Joining a local fitness class or exercising with a friend can help you stay motivated and committed to an active lifestyle. Consult with your healthcare provider before starting any new exercise program, especially if you have pre-existing health conditions.
Quitting Smoking
Quitting smoking is a powerful step toward better health and reducing your risk of chronic diseases. Healthy Living Alberta is here to support you on your journey to becoming smoke-free. Our local community offers a variety of resources, including smoking cessation programs, support groups, and one-on-one counseling. Nicotine replacement therapy, such as patches or gum, can help manage cravings as you quit. Remember, quitting is a process, and it’s okay to have setbacks. The important thing is to keep trying and reach out for help when you need it. Talk to your healthcare provider about developing a personalized plan to quit smoking. They can provide guidance and connect you with local resources. You can also find support through online communities and helplines. Quitting smoking is challenging, but the benefits are worth it. Take it one day at a time, celebrate your successes, and know that you have the strength to create a healthier, smoke-free future.
Managing Alcohol Intake
To cut back on alcohol, start by setting a limit for yourself and sticking to it. Try alternating alcoholic drinks with water or non-alcoholic beverages, and avoid drinking on an empty stomach. Find healthy alternatives to drinking, such as going for a walk, trying a new hobby, or spending time with friends and family in alcohol-free settings. If you’re struggling to reduce your alcohol intake, don’t hesitate to seek support from loved ones or professionals in your local community. Remember, even small changes can make a big difference in reducing your risk of chronic diseases and improving your overall health and well-being.
Conclusion
Modifying your risk factors is a powerful way to take control of your health and reduce your chances of developing chronic diseases. By making positive lifestyle changes, such as eating a balanced diet, exercising regularly, quitting smoking, and managing stress, you can significantly improve your overall well-being and quality of life. Remember, it’s never too late to start making a difference in your health. Every small step you take today can lead to long-term benefits and a healthier future. So, don’t wait any longer – start making those positive changes now and embrace a lifestyle that supports your health and happiness.