The Complete Lifestyle Diseases Guide: Types, Causes, and Prevention

Wait, what? - There’s a lifestyle disease?

As our friend Nietzsche famously said, ‘What doesn't kill you, makes you stronger’ this will, in fact, kill you.

What do you think was the leading cause of death globally in 2021? You might be swift to say, ‘COVID-19, duh’. I mean, that would be obvious, right? Right? Well, wrong.

In 2021, the leading cause of death globally was cardiovascular disease. The second was cancer. Only third was COVID-19. Why stop here, let’s give you the whole picture. Fourth was respiratory diseases, and fifth was digestive diseases.

What do you think cardiovascular diseases, cancer, respiratory diseases, and digestive diseases have in common?

They are all diseases that are generated from our busy yet sedentary lifestyles! Let’s talk about it!

Lifestyle diseases are pretty much what the name suggests. The way you live your life and the lifestyle you lead play a deciding role in whether you can develop chronic conditions commonly known as lifestyle diseases.

Unhealthy habits like smoking, unhealthy diet, poor sleep, chronic stress, a sedentary lifestyle and consuming excess alcohol are all chief contributing factors.

Lifestyle diseases, or as health professionals refer to it, Non-Communicable Diseases(NCDs) are non-infectious. Instead of a bacteria or virus, our daily habits and choices put us in harm’s way.

Are you still wondering if our lifestyle really has that much effect on our health?

We may not like the fact that we do have accountability for our health and the potential risk factors that are associated with our lifestyle choices. But it is the unavoidable truth.

Every habit that we inculcate, be it sleeping on time or eating junk food, could either affect us beneficially or adversely. Let us explore the potential causes that could lead to lifestyle diseases in more detail-

Poor Diet

It’s a story as old as time. Our mothers, teachers, gym instructors, and even nutritionists (if you have one!) are always telling us to eat better and make healthier choices at home.

And guess what? They’re all right. The food we eat has a huge impact on our well-being. We eat too many french fries, and drink too many cans of soda, but have too few apples and spinach. Did you think all of this would go unpunished?

Sedentary Lifestyle

If your day involves a lot of sitting and lying down with almost little to no exercise, then you, my friend, have a sedentary lifestyle.

Not just you, but a startling study has revealed that one in every three adults in the entire world is at risk of disease because of a sedentary or inactive lifestyle.

With each passing day, our lives have become more sedentary than ever before. With a lot of us working at a desk or, worse, remotely, we spend most of our days lying on the couch or sitting at a desk.

With an inactive lifestyle, we have poorer blood circulation, a weakened immune system, loss of muscle mass, weakened bones and burn fewer calories. All of these factors put us at a greater risk of a lot of chronic diseases.

Stress and Mental Health

Chronic stress can mean your body is always in a state of fight-or-flight, which is not natural. When our body perceives a threat(stressor), it disrupts normal bodily functions.

This can hurt us in more ways than one and could make you susceptible to developing anxiety, weight gain and even heart attack or stroke.

Lack of Physical Activity

When we don’t get enough exercise, it increases the risk of various health issues, such as obesity, heart disease, diabetes, and high blood pressure. It can also lead to weaker muscles and joints, reducing overall mobility and flexibility. On the mental side, inactivity is linked to higher levels of stress, anxiety, and depression.

Smoking and Alcohol Consumption

Smoking and consuming excessive alcohol can both affect the heart. Any type or amount of smoking is bad for you. Cigarettes contain over 4,000 chemical compounds, including 400 toxic substances such as tar, carbon monoxide, DDT, arsenic, and formaldehyde.

So when you’re lighting one up, you are basically putting yourself at risk of cancer, CVD, a weakened immune system and a bunch of other things that you wouldn’t enjoy dealing with, putting it mildly.

Genetic Factors

Even though our lifestyle choices and habits are closely linked to lifestyle diseases, our genes also play a significant role. You may inherit a gene that increases the likelihood of developing certain diseases, but this doesn’t guarantee that they will occur.

Your genetic predisposition might put you at risk, but these factors often don’t manifest unless influenced by certain behavioural or environmental factors, many of which are within your control.

For example, a healthy diet, regular exercise, and avoiding smoking can reduce the impact of genetic risks. Ultimately, while genes can make you more susceptible to conditions like type 2 diabetes, cancer, heart disease, Alzheimer's, or stroke, how you live your life plays a major role in whether or not these risks become a reality.

Environmental Factors

According to WHO, environmental factors account for around 23% of all deaths worldwide, about two-thirds of which are linked to NCDs. Environmental risk factors consist of air pollution, radiation, noise, chemicals, and climate change.

Air pollution is one of the main risk factors for NCDs, ranking third after high blood pressure and tobacco. Naturally, improving air quality could lead to a huge improvement in the overall health of the population.

In Beijing, stricter air pollution regulations led to a decline in respiratory diseases like asthma and COPD, as well as reduced cardiovascular events. This case demonstrates how improving environmental factors, such as air quality, can significantly enhance public health and reduce the burden of non-communicable diseases.

According to a physician at the Medical University of South Carolina Health, there has been evidence that people have been able to reverse certain lifestyle diseases completely by adopting healthier habits.

For example, patients with Type II diabetes have been able to reverse the condition by making changes to their diet and exercise routines. One of the key indicators, haemoglobin A1C, which helps diagnose and monitor diabetes, has been seen to drop to normal levels in several cases.

Similarly, individuals struggling with high cholesterol have significantly lowered their cholesterol levels through lifestyle changes like improved diet and regular physical activity.

High blood pressure is another condition that has been improved or even normalised in many patients by embracing healthier habits. Also, individuals dealing with anxiety and stress have reported a greater sense of well-being and improved mental health after making lifestyle adjustments, even though there may not be a specific "number" to track.

Someone leading a sedentary lifestyle could be more at risk for heart disease while someone with a smoking habit could be at a higher risk for Chronic Obstructive Pulmonary Disease or COPD. An unhealthy lifestyle and poor diet could lead to obesity or even diabetes. And these are just a few of the major lifestyle diseases that you could be at risk for.

Obesity

In simple terms, obesity is an excess of body fat. A Body Mass Index(BMI) of over 30 is considered obese. It is a chronic disease that increases the risk of many other diseases and could cause some serious health problems.

Genetics, eating habits, lack of sleep, lack of exercise, chronic stress, underlying health issues and even certain medications could contribute to unnatural weight gain, which could, in turn, lead to obesity.

Obesity could cause metabolic changes that put you at risk for some serious conditions like type 2 diabetes, cardiovascular diseases and even cancer.

Diabetes Mellitus

Wait, so you know you have diabetes but don’t know which kind?

Diabetes insipidus is a condition where the kidneys can't conserve water properly, leading to excessive thirst and urination. Diabetes mellitus, on the other hand, is a disorder where the body can't properly regulate blood sugar levels due to insulin issues.

If you consistently have high blood glucose, it could lead to heart disease or nerve damage. There are several types of diabetes, but the most common are - Type I, Type II, Gestational and Prediabetes.

Insulin resistance is a key contributor to the development of diabetes, and it can result from various factors such as poor diet, physical inactivity, obesity, hormonal imbalances, and genetic predisposition. It can affect people of all ages but environmental factors and even geographical location could all play a role.

Hypertension (High Blood Pressure)

High blood pressure, also known as hypertension, is a common condition that affects over 1.2 billion people worldwide, as per estimates by the World Health Organisation(WHO). You have high blood pressure if the force of blood pushing against the walls of your blood vessels is too high.

Over time, this can damage your arteries and cause serious problems like heart attack, stroke, kidney problems, and vision problems, and the worst part is you wouldn’t even notice. There’s a reason it's called “the silent killer”. There are quite a few risk factors that contribute to hypertension, like smoking, lack of exercise, obesity, chronic stress, excess sodium intake, drinking too much alcohol, diabetes and even age, race and family history.

Heart attacks

Heart attacks happen when blood flow to the heart gets blocked. Heart attacks can have a short recovery or a long one. It can lead to complications like arrhythmias, cardiogenic shock, heart failure, or cardiac arrest.

In the United States, heart disease remains the leading cause of death, with fatalities increasing slightly to 680,909 in 2023. Globally, coronary heart disease affects over 250 million people and causes approximately nine million deaths annually.

While heart attacks and strokes have decreased by about 30% in the UK from 2000 to 2019, diagnoses of other heart conditions like irregular heartbeats and valve problems have risen. These trends highlight the evolving nature of cardiovascular diseases and the need for ongoing vigilance.

Chronic Kidney Disease

Chronic kidney disease (CKD) is when your kidneys get tired of all the overtime without a break. These two bean-shaped filters work 24/7 to clean your blood, balance fluids and keep toxins out. But when CKD creeps in, it’s as if they’ve lost their mojo — filtering slows down, waste builds up, and your body starts sending out distress signals like fatigue, swelling, or high blood pressure.

While it sounds serious (and it is), catching it early and making healthy lifestyle choices can help keep your kidneys happy longer!

Chronic Kidney Disease(CKD)is a long-term condition that worsens over time. Your kidneys stop working the way they are supposed to and start to lose their function like eliminating waste from the body and maintaining normal blood pressure.

Stroke

A stroke happens when blood flow to a part of the brain is stopped or disrupted. This can damage part of the brain and affect your speech, vision, and balance. Strokes can cause lasting damage, disability and even death. Even though certain risk factors, such as genetics, age, or race, cannot be managed, there are quite a few risks that can be managed by making lifestyle changes.

Lung disease (COPD)

Lung diseases refer to any condition that prevents the lungs from functioning properly. There are predominantly three types - airway, lung tissue, and lung circulation diseases.

An example of airway disease, COPD causes restriction in airflow and breathing problems and is also the fourth leading cause of death globally. The highest risk factors that contribute to COPD are smoking and air pollution. Not only is COPD incurable, but people with COPD are also at a higher risk of other health problems.

Mental Health Disorders

Mental health disorders are conditions that affect our emotional and psychological well-being, heavily impacting our emotional regulation, cognition and behaviour. According to the World Health Organisation (WHO), one in every eight people in the world suffers from a mental disorder.

Lifestyle factors such as diet, physical inactivity, smoking, and poor sleep habits can significantly contribute to their development.

Liver Diseases

In 2014, a 55-year-old man from Durham, North Carolina, was diagnosed with non-alcoholic fatty liver disease (NAFLD) due to poor dietary habits and a sedentary lifestyle. Over a decade, his condition progressed to cirrhosis and liver cancer.

In January 2024, facing a prognosis of six months to live, he adopted a diet rich in fruits and vegetables, leading to a 76-pound weight loss. This significant lifestyle change improved his liver health and overall well-being, underscoring the impact of diet and exercise on liver disease progression.

You could also develop liver diseases due to genetics, a compromised immune system, infection or even cancer. However, alcohol abuse, diabetes and obesity are some of the risk factors that could be managed but are leading contributors.

Cancer

Much has been written about cancer, which is a group of diseases characterised by uncontrolled cell growth. There are several types of cancer, including carcinomas, leukaemia, melanomas, sarcomas, and lymphomas.

The most common cancers are breast cancer, lung cancer, melanoma, prostate cancer, and bladder cancer. Cancer cells can spread beyond their original site through a process called metastasis, where they travel through the bloodstream or lymphatic system to form new tumours in other parts of the body.

This makes cancer more challenging to treat, as metastatic tumours can affect multiple organs and systems. Early detection and treatment are key to preventing metastasis and improving survival rates, highlighting the importance of regular screenings and healthy lifestyle choices.

#DidYouKnow that walking at a speed of four kilometres per hour or more can reduce your risk of getting Type II diabetes?

Preventing lifestyle diseases is all about making healthier choices. Eat more fruits and veggies, stay active, limit junk food, and avoid smoking or excessive drinking. Get enough sleep, manage stress, and stay hydrated. Small changes, I know! But these can help you feel better and reduce the risk of chronic health issues in the long run.

Healthy Eating Habits

You are what you eat. We all know the basics. Stay away from junk food. Avoid heavily processed foods. Say no to canned sugary drinks (yes, even juice).

Adding to that, if we could simply eliminate or at least cut down on salt, sugar and vegetable oil, we would be eating much healthier. Add fresh vegetables and fruits and enough hydration, and you will have pretty much cracked it.

Mindful eating, such as paying attention to portion sizes and avoiding overeating, can contribute to better digestion and weight management. Focusing on nourishing our bodies with nutrient-dense, whole foods, we set ourselves up for better long-term health and well-being.

Regular Physical Activity

Just 30 minutes of physical exercise every day. Just go on a long walk, take the stairs or do your household chores to get some activity done. But do it. It will only help you prevent much bigger health complications.

By staying active, you help burn more calories and build muscle mass, which in turn reduces your risk of obesity, diabetes, and other related conditions. Exercise can also strengthen your heart, improve immunity and even help with anxiety and depression.

Stress Management Techniques

Chronic stress can be extremely detrimental to our health. It can lead to a weakened immune system, increased blood pressure, inflammation and hormonal imbalance. It is in our interests to be able to manage this stress effectively.

There are quite a few things that you could try that could help you manage stress better. Hanging out with friends, doing things you enjoy, meditating, breathing exercises, and, of course, getting some exercise can all make a big difference.

Adequate Sleep

You should not discount the power of restorative sleep. Getting enough sleep is crucial for preventing lifestyle diseases and maintaining overall health. Quality sleep helps regulate the immune system, supports hormone production, and aids in cellular repair.

On the flip side, not getting enough sleep or having poor-quality sleep is linked to a higher risk of obesity, diabetes, heart disease, and mental health issues.

When you're sleep-deprived, it messes with the hormones that control appetite, which can lead to weight gain and metabolic issues. It also affects glucose metabolism, raising the chances of insulin resistance and diabetes.

Plus, not enough sleep can hurt your mood, cognitive function, and general well-being. So, making sleep a priority and aiming for seven to nine hours of good sleep each night is key for preventing diseases and staying healthy.

Avoiding Smoking and Excessive Alcohol

Smoking is probably the worst lifestyle habit that has serious harmful effects on both health and well-being. It greatly increases the risk of life-threatening conditions like lung cancer, heart disease, stroke, respiratory illnesses, and oral cancers.

Smoking damages the lungs, leading to chronic obstructive pulmonary disease (COPD), which worsens lung function. It can contribute to premature ageing, skin damage, dental issues and even fertility that can lead to complications during pregnancy.

Quitting smoking is essential for improving health and overall well-being. It lowers the risk of smoking-related diseases, boosts lung function, supports heart health, and increases life expectancy.

Regular Health Check-ups

Regularly monitoring weight and checking blood pressure and blood sugar levels are all important components of maintaining a healthy lifestyle. By being proactive and keeping track of these key health markers, you can take control of your well-being and make informed choices. Plus, you'll be able to visit a doctor right away if something feels off.

Your health is in your hands. By prioritising healthy habits today, you can reap the benefits in the long term.

If you are lying back on your couch, scrolling on your phone and reading this right now, take a pause. Now sit up straight. Don’t even think of getting that can of Coke sitting in your fridge as a cold snack. And probably consider going for a walk outside instead of simply vegging out on your couch. Because this, my friend, is a leading cause of lifestyle diseases!

Simply eating right can prevent you from being at risk of many diseases like heart disease, type 2 diabetes, stroke and even some cancers.

Cancer, diabetes, cardiovascular disease and lung disease - the big four lifestyle diseases, are the leading cause of death in the world. But guess what? They are all preventable.

Smoking or even second-hand smoke puts you at immense risk for COPD, heart disease and lung cancer. A poor diet can cause obesity, which can put you at risk for diabetes, cancer, heart disease or even stroke.

Making healthier choices like quitting smoking, exercising, eating healthy, getting a good amount of sleep, limiting alcohol and reducing stress can all reduce your risk of developing a life-threatening disease. Ready to start living healthier? Discover the power of small lifestyle changes in disease prevention and treatment.

Don’t we all want to feel more in control? Of our life? Of our health? When it comes to our overall well-being, we can take quite a few preventative measures. Some research shows it may be possible to prevent 80% of heart disease. How? By having a healthy lifestyle. It really is that simple.

When it comes to preventing heart disease, eating right and focusing on nutrition can go a long way. Ready to make a change? Start your journey towards healthier living today!

Q. What is the most common lifestyle disease?

A. The most common lifestyle diseases include cardiovascular disease, diabetes, cancer and lung diseases.

Q. Can lifestyle diseases be reversed?

A. Yes. Many lifestyle diseases can be reversed by making healthy lifestyle changes like diet, exercise, sleeping habits and managing stress levels. People have reversed diabetes, hypertension, obesity and even coronary heart disease.

Q. How do I know if I am at risk for a lifestyle disease?

A. Some of the key indicators that you are at risk for a lifestyle disease include - a history of smoking, excessive alcohol consumption, poor diet, sedentary lifestyle, chronic stress, obesity, family history of chronic disease and poor sleeping habits.

Q. What role does genetics play in lifestyle diseases?

A. Genetics does play a role, and your genes could put you at high risk for type 2 diabetes, cancer, heart disease, Alzheimer's disease or stroke. It's, however, important to note that your genetic predisposition may put you at risk. Still, it may not even become a factor unless for some behavioural factors or environmental factors.

Q. How long does it take for lifestyle changes to show an impact on health?

A. eating healthy and exercising can lower your cholesterol levels in less than a month. It can take 21 days to build a new habit, but by incorporating these habits we could see startling changes in a few months itself!