Chronic diseases such as cancer, heart disease, and diabetes are among the leading causes of death in the U.S. Here are a few ways you can prevent them now.

Avoiding chronic illness can help you lead a longer, healthier life. According to data from the Centers for Disease Control and Prevention (CDC), heart disease, cancer, stroke, and diabetes are among the leading causes of death for Americans today. Some chronic conditions have more to do with genes than lifestyle, but making significant changes such as eating better and creating a viable workout plan can substantially reduce your risk. 

Here are seven ways that have proven to prevent chronic diseases.

1. Quit smoking (or don’t start)

Smoking cigarettes is one of the most significant risk factors for many preventable chronic diseases and disabilities. These include several forms of cancer (lung, voice box, mouth, bladder, liver, stomach, and more), heart disease, stroke, lung disease, and diabetes. 

Deciding not to smoke – or never to start – will help you avoid these preventable conditions, as tobacco use is the leading cause of preventable disease, disability, and death in the U.S., according to the CDC. Smoking is also costly to society – illnesses related to smoking cost the nation more than $300 billion per year, including $225 billion in direct medical costs.

2. Commit to a healthy diet

You may be able to prevent chronic diseases such as diabetes, cancer, heart disease, hypertension (high blood pressure), and high cholesterol, with a healthier, more nutritious diet. Giving your body the necessary amount of essential vitamins and nutrients bolsters your immune system and helps you maintain a healthy weight. Healthy eating habits can also improve your mood and sleep patterns and contribute to a healthier gut.

Instead of opting for sugar-packed sodas and fast food, eat a diet with more healthy food, such as fruits and vegetables, whole grains, and proteins like lean meats, soy products, and beans. Drink lots of water throughout the day. Try to avoid typical comfort foods, like salty junk food, desserts, or other dishes high in fat and calories.

3. Exercise regularly

One of the most effective ways to boost your health and wellness is to exercise regularly. You can boost heart health and lower your chance for many chronic diseases such as diabetes, and cancers of the breast, kidney, lung, colon, and more. Exercise also helps you strengthen your muscles and promotes bone health.

In addition to the long-term health benefits, exercise also helps you sleep better and reduces depression and anxiety, improving your quality of life. A good workout regimen can help you feel more focused, improve your memory, and lower your stress level. All these benefits of a healthy lifestyle promote a longer, healthier life. 

You can get started now by taking a walk, doing yoga, going for a run, or taking an exercise class. The CDC recommends 150 minutes of weekly moderate-intensity physical activity, so you can break that up and do 30 minutes for five days a week.

4. Avoid too much alcohol

Drinking alcohol is one way people unwind or socialize. Going to the bar or having a drink with dinner is a common practice in our society. However, when you drink beyond a moderate amount, alcohol can have significant negative impacts on your health, putting you at a higher risk of developing chronic diseases such as cancer, stroke, cardiovascular disease, and liver disease. These risks are in addition to losing control or having other adverse reactions during an episode of excessive drinking.

Make sure to practice moderation when you drink, and try to drink with food. The CDC recommends that adults of legal drinking age limit their intake to two drinks per day for men and one per day for women.

5. Get screened regularly

Regular medical screenings are one of the most effective ways to catch a chronic illness early and treat it properly. With diseases such as cancer and diabetes, an early diagnosis and intervention by your health care providers can help prevent dire long-term effects. 

Make sure to get screened regularly for breast cancer, cervical cancer, colon cancer, lung cancer, and other types as recommended by your doctor, depending on your age. You can also take tests for type 1 and type 2 diabetes, to monitor average blood sugar levels. Catching such issues early will significantly improve your prognosis and afford you much better treatment options.

6. Sleep more

There’s a lot of information about the “right” amount of sleep to get, usually between six and nine hours. The CDC recommends at least seven hours per night for adults and more for people over 60. But remember that the quality of your sleep is just as important as the number of hours. If you wake up a lot through the night or have sleep apnea, you may need assistance getting the amount and quality of sleep you need for a healthier life.

Getting enough sleep is very important in preventing chronic illnesses. Insufficient sleep has been linked to diseases such as heart disease, diabetes, and obesity and can also contribute to depression. 

7. Uncover any family history of illness

Changing your habits is just one piece to the overall puzzle of your health. Sometimes you can’t avoid certain health problems because your genetics make you more prone to them than other people. The good news is that you can research your family’s health history and disclose everything you can to your doctor. They’ll help you test for certain genes and take all necessary steps, including additional screening and lifestyle changes, so you can monitor your family-related health risks regularly.

Turn to ModRN Health to save on prescriptions

If you’re already managing a chronic illness, dietary and lifestyle changes mixed with the right medication can help. Make sure you’re never overpaying for your prescriptions with ModRN Health. We help customers save up to 80% on their prescriptions simply by showing you where you can find the best deals in your area. You’ll also earn Rewards Points for signing up, for refilling your prescriptions through our program, and when someone you refer uses the program to fill a prescription – and you can turn those rewards into gift cards.

Sign up for ModRN Health today or search for a medication to start saving.