By Aena Muskan
Chronic diseases are the condition that persist throughout a person’s life. They can’t be treated but can be managed. Following are a few chronic conditions.
- Heart disease (blood pressure, stroke)
- Diabetes
- Cancer
- Arthritis
- Asthma
- Hormonal imbalance
Optimal nutrition and balanced exercise are key in effectively managing chronic disease. Poor diet and physical inactivity are the lead magnet for producing chronic illness.
Chronic diseases are not treatable, but can be managed effectively, so we have to learn how to manage these conditions.
Mostly, it has been observed that chronic diseases are associated with lifestyle modification. People having sedentary lifestyles are commonly at risk for developing long-lasting diseases.
Move well, Eat well, Live well; The key to managing chronic disease.
The Nexus between Nutrition and Chronic Disease
Balanced dietary choices, rich in preferred nutrients, empower individuals to fight against chronic diseases. Once a chronic condition develops alteration to a person’s usual diet is necessary in coping with this persistent disease condition.
Heart disease is one of the leading causes of death worldwide, to prevent this people should consume less fatty food and cholesterol-lowering substances in their meals.
Moreover, Omega-3 fatty acids, flax seeds, and walnuts should be part of the meal. These help lower inflammation.
Besides whole grains such as (oats, and barley), olive oil, and green leafy vegetables are rich in fiber that provides good nutrients and decreases LDL levels in the body.
Diabetes is another categorized chronic disease that persists throughout a person’s life. The earliest step in managing diabetes is to ensure normal glucose levels in the body either through insulin or giving substances that regulate glucose levels.
Therefore, patient’s diet should be consist of nutrient-rich carbohydrate sources that have high fiber content and barely processed. For instance, food with low glycemic index such as apples, lentils, chickpeas, barley, green vegetables, guava, sweet potatoes these are high fiber containing and low glycemic foods.
Another, essential nutrient in maintaining diabetes is calcium. Patient should intake balanced amount of calcium to mediate insulin process in fats and tissues. Studies showed that higher calcium intake is helpful in managing type 2 diabetes.
For better absorption of calcium Vitamin D should also be taken in the right doses.
Cancer is complex disease, with differential causes. Chemotherapy helps in treating cancer, anticancer drugs not only kills cancer cells but also healthy rapidly growing cells such as hairs, oral cavity and GIT.
Chemotherapy kills white blood cells that help in fighting infections and lowering immunity. Therefore, nutrients such as vitamins A,C,E and minerals like, zinc, selenium are essential in making immune system strong ready to fight against infections.
Food rich in anti-oxidant are helpful in reducing inflammation and oxidative damage to human body. Beans, spinach and potatoes are the rich source of anti-oxidant.
Replace polyunsaturated fats with monosaturated fats(E.g. canola, olive oil, and peanut oil). They help manage cancer by lowering the risk of heart disease and other side effects.
People with cancer often need more protein than usual. Protein helps in growth and repairing body tissues and body cells. It is important to have a protein rich diet everyday. Take large portion of meat and lentils in your diet.
Arthritis is another one of the most painful inflammatory disorder, that needs long term treatment. Add anti-inflammatory agents in your diet to relieve arthritis symptoms and pain. Ginger, garlic have anti inflammatory properties. Omega-3 fatty acids and antioxidants are also helpful in relieving pain and inflammation.
The Nexus between Exercise and Chronic Disease
It has been observed that regular exercise reduces mortality rate and decreases disease progression, enhances quality of life for people who have chronic illnesses.
Globally diabetes, cardiovascular diseases, and cancer are the leading causes of death among individuals. The WHO recommends that people with chronic illnesses should perform at least 150 minutes per week of moderate-intensity aerobic workouts (or their equivalent).
From Pain to Progress: How Staying Active Can Ease Chronic Disease Symptoms
Aerobic exercises increase the heart rate, builds heart muscles, makes them more strong. In-short, aerobic exercises improve the overall health of heart.
People with diabetes should exercise on regular basis. It helps in lowering blood glucose levels and enhances sensitivity to insulin.
Physical activity improves quality of life for people who are suffering from cancer. For elderly patient balanced exercise is preferred and proved helpful in keeping them active and fit.
Balanced exercise can help in minimizing joint stiffness, strengthen the muscles, and alleviate the discomfort. Additionally, it can improve quality of life and mobility for those who have arthritis.
Besides providing various benefits in managing chronic ailments, exercise can help in decreasing anxiety and depression in patients.
If you are unable to exercise, take a 15 minute brisk stroll to improve quality of your life.
To conclude, poor nutrition and sedentary lifestyle can be the major cause of chronic illnesses. Physical activity and a nutrient-dense diet can help manage chronic ailments.
Small changes have a big impact, so choose your lifestyle wisely!