Wellness advice comes in droves nowadays, making it challenging to decipher which changes are worth making. In Delaware, the top causes of death are cancer and heart disease, according to the Centers for Disease Control and Prevention (CDC). State data has also shown a rise in obesity, which is associated with a greater risk for heart disease and type 2 diabetes.
Fortunately, efforts to prevent these chronic conditions overlap, meaning that a few healthy habits can reduce your risk for developing not just one but numerous conditions. While genetics do play a role, they’re not the only factor, says Stephen Meng, M.D., a cardiologist at ChristianaCare.
“Family history is really the only thing you [can’t] control,” he says. “Everything else—smoking, drinking, diet, exercise—we [do] to one degree or another.”
1. Make a meal plan.
To avoid eating tempting fast food and frozen dinners, which are typically high in sodium, unhealthy fats, and seed oils, plan nutritious meals in advance. Jessica Moyer, a certified integrative nutrition coach and founder of The Ice House: Wellness + Community in Wyoming, prioritizes whole, unprocessed foods she can pronounce. “The less ingredients, the better,” she says. However, the same does not apply to produce. Greater variety means better health, especially for our gut. For instance, get out of your salad rut by tossing in dark leafy greens, radishes, apples, orange and yellow peppers, carrots, cauliflower, and even nuts and seeds. For better heart health, Meng touts the Mediterranean diet, which focuses on lots of vegetables and proteins like fish, beans, and nuts.
“I think a lot of people look at the big picture instead of [homing] in on what they can do now to make the small changes that will really add up.”
2. Let’s get physical, physical.
An active lifestyle helps stave off obesity, heart disease, type 2 diabetes, and some cancers. The CDC recommends adults engage in 150 minutes or more of moderate-intensity exercise every week, plus muscle-building activities twice per week, with at least a day of recovery in between. This is especially true for peri- and menopausal women who are starting to lose muscle mass. But working out doesn’t have to be a chore. Moyer encourages clients to start small with achievable goals. As a parent, she strives to set an example for her kids and involve them in physical activities they can enjoy together, such as hiking or roller skating. “I think a lot of people look at the big picture instead of [homing] in on what they can do now to make the small changes that will really add up,” she says.
3. Just quit it. Now.
Smoking (cigarettes, weed) is commonly linked to lung cancer, but it’s also a risk factor for other cancers, as well as heart disease, stroke, and chronic inflammation. “Smoking of any kind damages essentially every organ in the body,” Meng says. “It doesn’t matter how long you’ve [been a smoker]—quitting at the earliest possible time will have both short-term and long-term benefits.”
“We understand that even though tobacco use has gone down, vaping has increased,” notes Shebra Hall, chief of the Delaware Division of Public Health (DPH) Bureau of Chronic Disease. She points to multiple free resources for Delawareans striving to quit smoking (healthydelaware.org) as well as parents of kids who vape (vapefreede.com).
4. An apple a day is great. But you still need to see a doctor.
A good primary care provider is your ally in preventing and detecting chronic diseases. They’ll assess genetic risk factors, ensure you’re up to date on recommended screenings, and provide individualized advice for lifestyle changes. For most people, this is once a year—“even if you don’t feel bad,” Meng says. “A lot of these high risk factors are known as silent killers [because] you can have really high blood pressure, bad cholesterol, or bad blood sugars, and you may feel fine for years.”
“Whatever stage of life you’re in, focusing on a heart-healthy diet, regular exercise, not smoking, and not drinking excessively all have tremendous benefits.”
5. If you want to live to be old, start young.
Experts agree that establishing good habits at a young age is ideal. However, creating a healthy lifestyle at any age makes a difference. “Whatever stage of life you’re in, focusing on a heart-healthy diet, regular exercise, not smoking, and not drinking excessively all have tremendous benefits,” Meng says. Hall also points out that many health problems are exacerbated by social determinants of health—where people grow up, live, work, and age—and certain populations are disproportionately affected.
Putting the ‘Care’ in Health Care
The Delaware Division of Public Health (DPH) offers many free and low-cost services (healthydelaware.org) to ensure everyone has access to screenings and help obtaining the health care they need. Shebra Hall, chief of the DPH’s Bureau of Chronic Disease, highlights the Healthy Heart Ambassador Program, which helps adults with hypertension to self-monitor their blood pressure; self-management programs for adults living with a chronic condition; and the Delaware Emergency Medical Diabetes Fund, which provides eligible residents with $500 worth of diabetes medication and equipment per year.
“There’s a lot of resources that we have in the division that go underutilized,” she says. “We want to make sure people are healthy and still working with their health care provider, but these are great opportunities to stay on top of your chronic conditions.”
Related: 6 Common Health Issues Impacting Delaware’s 50-Plus Community
