Take Charge of Your Health - Impacting Your Quality of Life Takes YOU
He who has health has hope,
and he who has hope has everything.
-Arabian proberb
Impacting YOUR Quality of Life Takes YOU
According to the Blue Cross Blue Shield Association, these are the Top 10 medical conditions affecting the quality of life of Americans. They offer the following practical steps we can take to safeguard our health:
Hypertension: High blood pressure can lead to heart attack or stroke. It is associated with obesity, smoking and stress.
Ways to control hypertension include maintaining a healthy weight, cutting back on sodium, exercising 30 minutes a day, limiting alcohol intake and visiting your doctor to see if blood pressure medication is necessary.
Depression: Affects adults, teens and children. Depression is a feeling of hopeless-ness and despair making it hard for people to work, go to school, sleep and eat.
The medical community is not clear as to whether it is possible to prevent depression since it is linked to genetic makeup and chemicals in our brains. However, if you are concerned talk to your physician about anti-depression medications and try lifestyle changes which can reduce stress and may reduce risk of depression. Get enough sleep, eat nutritious meals, avoid excess caffeine, exercise regularly, and reach out for support from family and friends.
High cholesterol: When cholesterol levels are high, deposits can build up in your arteries and veins, increasing the risk of heart attack or stroke.
To keep your cholesterol in the healthy range, the Centers for Disease Control recommend you talk with your doctor about a healthy weight and maintain this weight, limit foods high in saturated fats, eat high fiber foods, reduce sugar in your diet, make exercise a part of your daily routine, quit smoking, and monitor alcohol intake. Statins are the most common cholesterol meds used to lower bad "LDL" cholesterol. If you are on a medication for your cholesterol, it is important to be sure to take the medicine as directed.
Coronary artery/heart disease: Coronary heart disease is the #1 killer of men and women in the U.S. Conditions such as high cholesterol, high blood pressure and diabetes can damage coronary arteries and increase risk of heart attack.
To control your risk factors don’t smoke, eat more unsaturated fats such as olive oil, fish, fiber and plant foods, try 2.5 hours of moderate exercise each week, and consider stress management programs such as meditation and simply spending time relaxing with friends.
Type 2 Diabetes: Type 2 diabetes occurs when blood sugar levels are higher than normal. Unlike Juvenile Diabetes, aka Type 1, Diabetes 2 is often associated with obesity and lack of exercise.
According to the Mayo Clinic, diabetes prevention tips include getting LOTS of physical activity, eating plenty of fiber and whole grains, limiting processed foods, and seeing your doctor to regularly check your blood pressure, glucose and cholesterol levels.
Substance Use Disorder: Substance overuse or dependence can cause injury, overdose and death.
See #7
Alcohol Use Disorder: This is often characterized by compulsive use of alcohol, lack of control over intake and a negative emotional state when not using alcohol. Although treatment can be effective, <10% with this disorder seek treatment!
For both substance and alcohol use, the best prevention is understanding your biological, environmental and physical risk factors, developing healthy relationships and avoiding people who abuse or pressure you to abuse, and most importantly seeking professional help so you can develop coping skills and find solutions to the addiction, depression, anxiety or PTSD you may be experiencing, and to learn and utilize stress management skills. Treatment centers, support organizations as well as personal and family therapy can be life savers.
COPD (Chronic Obstructive Pulmonary Disease): This is an inflammatory lung disease which can obstruct airflow causing shortness of breath and serious respiratory issues.
To reduce the risk of COPD stop smoking, avoid second-hand smoke and lung irritants such as air pollution, chemical fumes and dust, pollen and pet dander, get immunized and have an annual flu shot, wash your hands regularly, and see your primary care provider and/or allergist, as appropriate. COPD can often be treated with rescue inhalers. If you use inhalers, be sure to keep them on hand and well-cleaned so they do not clog!
Psychotic Disorder: A psychotic disorder such as schizophrenia can lead to delusions and hallucinations that make it hard to think clearly, make good judgments, communicate effectively, and behave appropriately.
If experiencing symptoms of psychosis, you should see your physician or a mental health specialist immediately. Early treatment is commonly more effective. Treatment often includes antipsychotic medication, cognitive behavioral therapy, and treatment for drug or alcohol abuse. It is important to be patient as these medications take time to be individually effective.
Crohn’s Disease: An inflammation of the digestive track which can lead to painful complications.
Unfortunately, currently, there is no way to prevent Crohn’s disease. To reduce the symptoms of Crohn’s it is helpful to keep a food diary to track what you eat and identify foods that cause painful symptoms. For example, dairy and high fiber foods may worsen symptoms. Your doctor may also prescribe a medication to help to effectively manage your symptoms. For some, surgery may be required.
The good news is that a healthy lifestyle with proper nutrition, exercise, sleep, and stress management goes a long way in helping prevent illness, building your resilience, relieving your symptoms, and maintaining your quality of life. So take charge. It’s not too late to adopt healthful habits that can impact your short and long term wellness. Cheers to living well!
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