The 12 Keys of Chronic Disease Prevention – Part 2 of 2
In Part 1 of this series, we explored the first six habits that can drastically lower your risk of chronic diseases: from not smoking to exercising daily. Now, let’s dive into the remaining six keys that complete a practical, everyday approach to prevention.
These practices support your brain, heart, metabolism, joints, and emotional well-being. They’re backed by science, practical to implement, and crucial for improving quality of life, both for yourself and the people you care about.
Key #7: Keep Your Blood Sugar Normal
Blood sugar (glucose) is a vital fuel for your brain and body, but too much of it becomes dangerous. Excess blood sugar binds to proteins throughout the body, damaging tissues in the heart, kidneys, brain, eyes, and nerves: the root cause of many complications in diabetes.
Why does this matter? Having high blood sugar can lead to heart attacks, strokes, kidney failure, blindness, and nerve pain.
What you can do:
Maintain a healthy weight, especially belly fat
Exercise almost daily (include both cardio and resistance training)
Avoid sugary foods, refined carbs, and excessive alcohol
Don’t smoke
Know your A1c (a measure of average blood sugar over 3 months) – get it checked yearly at your primary care visit
While risk factors like age, genetics, and race are out of your control, knowing them helps you stay vigilant.
Key #8: Eat Healthy
Eating well is essential, but hunger and convenience often tempt us toward unhealthy choices. While it might be obvious that a poor diet can lead to obesity, it is also a high driver of type 2 diabetes, heart disease, stroke, certain cancers, and dementia.
What to avoid:
Processed foods with preservatives (like frozen meals and deli meats)
Added sugars
Excessive starches (such as white bread, white rice, pasta, and potatoes)
Excess salt
Trans fats (often found in baked or fried foods)
Instead, focus on foods rich in nutrients, fiber, and healthy fats like:
Proteins (Lean meats, fish, eggs, tofu)
Legumes
Nuts and seeds
Olive oil
Low-fat milk or yogurt
Fruits and vegetables
Water
Your goal: 90–95% of your food should come from this list. Keep processed and unhealthy foods to no more than 5–10% of your total intake.
Key #9: Aim for Quality Sleep (6.5–9 Hours/Night)
Sleep isn’t optional – it’s vital. Chronic sleep deprivation or poor-quality sleep can lead to heart disease, obesity, diabetes, depression, and cognitive decline.
Signs of poor sleep:
Snoring or frequent awakenings
Daytime fatigue
Trouble concentrating or remembering
Steps for better sleep:
Get screened for sleep apnea if you snore
Avoid alcohol or large meals within 3 hours of bedtime
Keep a regular sleep schedule (same bedtime and wake-up time daily)
Talk to your provider if you suffer from insomnia. Cognitive Behavioral Therapy for Insomnia (CBT-I) is highly effective
Key #10: Strive for Work-Life Balance
Too much (or too little!) work can damage your health. While meaningful work supports mental and financial well-being, chronic overwork leads to high stress, poor sleep, bad eating habits, and reduced exercise.
Health risks of overworking:
Skipped workouts and poor nutrition
Insufficient sleep
Chronic stress and burnout
Strained relationships
Higher risk of substance abuse
Increased likelihood of accidents and risky behavior
55+ hours/week of work increases your risk for stroke and heart attacks – especially after age 50
Balance doesn’t mean perfection, but it does mean protecting time for movement, sleep, real food, and relationships.
Key #11: Respect Your Joints
You might not think about joint health until pain hits, but protecting your knees, hips, back, and shoulders is key to long-term mobility and prevention of chronic diseases.
Why it matters:
Joint pain limits your ability to exercise and stay active
Reduced movement can lead to weight gain, insulin resistance, and a cascade of chronic disease risks
Surgeries for joint replacements aren’t always a perfect fix
How to protect your joints:
Maintain a healthy weight
Build strong muscles to support your joints
Avoid high-impact activities as you age (especially if you are overweight)
Despite our ability in our younger years to “get up and go”, we need to think twice before training for marathons or playing pickup basketball in our 50s. Injury in our later years can prevent us from staying active, especially when we need to the most! Prioritize longevity over short-term achievement.
Key #12: See Your Primary Care Provider (PCP) Regularly
Your primary care provider is your frontline defense against chronic disease. Annual visits are essential for early detection and prevention.
Without regular checkups, here’s what you might miss:
High LDL cholesterol that needs treatment
Elevated A1c indicating prediabetes or diabetes
High blood pressure silently damaging your organs
Kidney problems that show no early symptoms
Missed immunizations or cancer screenings
Why it matters:
Early detection prevents irreversible damage
A PCP can help you avoid unnecessary specialist referrals and testing
Routine checkups offer peace of mind and save money long-term
Chronic disease prevention isn’t about perfection. It’s about stacking small, daily choices that add up to better health, more energy, and a longer, fuller life.
As a physician, I am committed to sharing practical, evidence-based strategies to help you become your own health advocate, and a source of strength for those around you.
The best way to do that? Be a WellPal. Live well. Make the effort to choose healthier options. And share the message of prevention with your family, friends, and community.