Disease Prevention

Disease Prevention

Diseases are increasing, however, many of them can be prevented by some diet and lifestyle modification. In this blog, I will be sharing the things you can do in order to prevent diseases from happening.

Decisions and habits we adapt can either increase or reduce the risk of diseases. Lifestyle choices, education, vaccination, hygiene and protection can prevent a lot of diseases. Keep on reading to know what you can do to reduce the risk of getting sick.

Tips to reduce the risk of diseases

Maintain a balanced diet

  • A balanced diet  has a variety of nutrient rich foods like fruits and vegetables, especially vegetables that are lower in sugar and provide most of the nutrients, vitamins and minerals that the body needs.
  • Whole grains products like wholewheat, brown rice and wholewheat bread and pasta, are high in fiber and provide a good source of complex carbohydrates.
  • Lean protein, low fat meats like fish and chicken breast and lean meat, low fat dairy products, eggs and legumes like lentils, beans and chickpeas
  • Healthy fats like olive oil, avocado and raw nuts
  • And finally avoid highly processed foods like breakfast cereal, packaged soups, ice cream, soft drinks, chips and some chocolates

Stay hydrated

  • Water is very important to support the overall body functions.
  • Safe and sufficient water facilitates the practice of hygiene and prevents waterborne diseases like diarrhea, cholera, dysentery typhoid and polio.
  • Water flushes toxins and prevents their buildup in the body and therefore prevents many diseases of the colon and rectum, like colorectal cancer.
  • Drinking water can promote healthy growth, survival and reproduction of body cells.
  • We need to have an adequate water balance and avoid both dehydration and overhydration. Overhydration can cause water intoxication and an imbalance in electrolytes, which can affect the heart, muscles and body functions.
  • Adequate intakes vary from one person to another based on several factors, but the urine color is a good estimate of the adequacy of water intake in adults.

Regular Exercise 

  • Regular exercise helps improve overall health, fitness and quality of life. It also helps reduce the risk of chronic conditions like obesity, type 2 diabetes, heart disease, many types of cancer, depression and anxiety and dementia.

Enough Sleep 

  • People who do not get enough sleep are more likely to have health problems like obesity, diabetes, heart disease, stroke, dementia, and cancer. I talked about the many benefits of sleep in a previous video. Sleep is essential for normal body functions and can impact the physical, mental and emotional wellbeing.

Manage stress 

  • Preventing and managing long-term stress can lower your risk for other conditions, like heart disease, obesity, high blood pressure, and depression. 

Avoid smoking and alcohol 

  • Independently, alcohol and tobacco raise the risk for developing several types of cancer. In fact, tobacco alone is linked to a higher risk of 17 cancers, according to the National Cancer Institute. And excessive alcohol consumption is associated with an elevated risk for developing up to seven cancers, including breast cancer in women.
    Combined, smoking and drinking significantly increase the risk for developing cancers in the aerodigestive tract—the lips, mouth, larynx, pharynx, throat, esophagus and colon.
    So if you avoid smoking and drinking, you reduce the risk of developing many types of cancer.

Practice good hygiene 

  • Having a good hygiene can prevent so many viruses and bacteria from entering your body. Washing hands with soap and water or alcohol-based sanitizers, avoiding touching your eyes, nose and mouth, cleaning and disinfecting surfaces and objects you often use like mobile phones, desks, keys and wallets, all are good hygiene practices.

Maintain a healthy weight 

  • Keeping your weight in the normal range is an important part of health. In all stages of life, elevated body mass index (BMI) can increase the likelihood of developing health problems. These include heart disease, high blood pressure, stroke, and diabetes.

Limit exposure to harmful substances and environmental toxins

  • Human exposure to environmental toxins can carry health risks ranging from skin irritation to deadly illnesses and premature death. Many substances are believed to cause cancer, disrupt hormone production, contribute to respiratory and cardiovascular disease, or reduce birth rates.

Stay connected

  • People with stronger social bonds have a 50% increased likelihood of survival than those who have fewer social connections. Social connections and strong meaningful relationships can help prevent serious illnesses like heart disease and stroke.

Educate yourself

  • Education is the most effective strategy to promote health and prevent diseases. It provides the right information that you need to follow to stay healthy. You will learn to eat well and to practice good habits that promote health. When you learn about the harm certain foods and habits do, you will become more aware and you will take the necessary actions to be healthy and fit.


The action and decisions you take today will affect your health in the future. So remember to live healthy, choose healthy and eliminate the bad stuff.