JUMP TO
Our journey from natural greenery to concrete jungles has created a rather unnatural way of life. We spend a significant chunk of our day seated at desks, focusing on blue-light screens, skipping meals or eating in unhealthy ways, and having almost no physical activity.
This unhealthy way of life has led to different kinds of chronic health conditions, including diabetes, heart disease, and hypertension.
Are you also struggling to overcome or manage a chronic condition? If so, maybe it’s time to stop blaming genetics and look into your lifestyle choices. In this article I’ll share with you four changes that you can do to manage your health better.
The Genetic Blueprint and Epigenetics
Human DNA works as a genetic blueprint, determining features like eye color, hair texture, skin color, and even susceptibility to certain diseases. While genetics are responsible for certain traits and predispositions, they do not determine one’s destiny. Even if we inherit certain disease risks, only lifestyle factors will decide if they turn into actual diseases.
This is where the field of epigenetics comes in. Epigenetics studies how behaviors and environment can cause changes that affect the way genes express. Epigenetic control refers to how the body reads the genetic code, but does not change the genetic code.. Epi means “above,” so when we say epigenetic control, we are literally saying, “control above the genes”.
In other words, epigenetics refers to instructions that tell your genes how to work to create your body in every moment. And your lifestyle choices play a vital role in influencing these instructions.
As you know, the genes we carry undoubtedly matter. However, the science of epigenetics tells us that we are in control of how we express genes. Therefore, you should never underestimate the power of a healthy lifestyle. Even if you may be suffering from a chronic health condition, the following four changes can improve your overall health.
A Balanced Diet
The first place you need to start is your food plate. Take a closer look at your meals and snacks, as well as their timings during the day. Are you following the Standard American Diet (SAD)?
The Yale School of Medicine states that such a diet triggers the brain to signal our body to eat more and more. The greatest risk here is obesity which is closely linked to conditions like diabetes and heart disease.
Perhaps you may not be able to reverse every possible disease using only diet changes, but you can surely manage most of their symptoms. A word of caution: do not consume anything and everything simply because it’s labeled as healthy.
You can consult a nutritionist for a customized diet chart, but an even better option would be medical help. You don’t even need a doctor; qualified nurses work in various community settings to promote healthier lifestyles.
These professionals are in high demand, especially as the Baby Boomers age. The nursing shortage in the US has been exacerbated in 2024, which is why many aspirants are pursuing an offline or online accelerated nursing program.
According to Cleveland State University, it’s an affordable and fast-paced pathway to getting the required degree. The process is simple: contact your primary care provider’s office and ask to speak with a registered nurse practitioner.
Discuss your dietary concerns with them and they will help you in the following ways:
- Educating on the benefits of a balanced diet
- Identifying any nutritional risks through screening
- Offering personalized dietary guidance
- Recommending certain food choices based on a chronic condition
- Collaborating with dieticians in case of complex nutritional needs
Regular Exercise
Another poor choice that many people make is having a sedentary lifestyle. Modern people do not move around as much as they used to, and many are tied to their desks due to their jobs. No matter the case, regular exercise and physical activity should be a part of everyone’s daily or weekly routine.
Harvard Health Publishing classifies exercise into four broad categories: aerobic, strength training, stretching, and balance exercises. Each has its own benefits, especially as we age.
The sooner you begin exercising, the fewer your risks of developing a chronic condition. Even if you’re currently undergoing a health challenge, some form of mild exercise will improve mobility and reduce pain.
Note that before starting to exercise, you should seek initial medical support. This way you’ll spend time performing exercises that are good for your health needs, and won’t risk getting an injury.
Quality Sleep
A third question to ask yourself is whether you get the amount of sleep that you need. Quality sleep is measured in terms of duration and how you feel upon waking up. Ideally, the adult body needs at least seven hours of sleep every night. Upon waking up one should feel energized and positive, instead of feeling tired.
If your sleep schedule is disturbed, it’s time to develop better sleep habits. According to Healthline, a healthy diet is also a crucial part of enjoying sound sleep at night.
Here are a few things that you can do to align your sleep patterns:
- Get outside in the sun for at least one hour each day
- Reduce blue light exposure during the evening
- Refrain from consuming caffeine in the evening
- Reduce long daytime naps
- Maintain a fixed sleep schedule
- Ensure your mattress and pillow are comfortable
- Open the windows before going to bed at night
- Avoid keeping your phone in the bedroom
- Don’t eat immediately before bedtime
Effective Stress Management
Stress is the greatest enemy of the modern human, and one factor that can break down the body rapidly. WebMD states that stress can have physical, emotional, and behavioral symptoms. Most often than you’d think, stress alone can be responsible for chronic issues in the body.
Here are a few ways to manage stress effectively:
- Practice meditation and mindfulness
- Keep a journal, noting feelings and emotions
- Spend time outdoors in nature
- Engage in daily mindful gratitude
- Learn how to nurture positive emotions
- Avoid harmful things like alcohol and tobacco
- Take walks in nature and observe nature
- Read a book in solitude
- Connect within a meaningful community
Takeaway
While there are many ways to bring about healthy lifestyle changes, the four ways I shared with you above are among the most effective. Try eating a balanced diet, move your body regularly, make sure to deep sleep, and learn how to manage stress consciously.
Can these changes reverse a chronic condition? There is no one-size-fits-all answer to this question, but making positive healthy choices will certainly put you on the right path to healing.
However, one thing is certain and that is this: There are no side effects to a healthy lifestyle! Making healthier choices will help you manage your health better regardless of your age.
