Lifestyle diseases, also known as non-communicable diseases (NCDs), are on the rise globally, including in Nigeria.
These diseases, such as diabetes, hypertension, obesity, and heart disease, are largely preventable through simple lifestyle changes.
Adopting healthier habits can significantly reduce your risk and help you lead a longer, healthier life.
What Are Lifestyle Diseases?
Lifestyle diseases are health conditions primarily caused by unhealthy behaviours, including poor diet, physical inactivity, smoking, and excessive alcohol consumption.
Unlike infectious diseases, these are not caused by pathogens but by habits and environmental factors.
Examples of Lifestyle Diseases:
- Cardiovascular diseases (e.g., heart disease and stroke).
- Diabetes (especially Type 2 diabetes).
- Obesity and related complications.
- Hypertension (high blood pressure).
- Certain types of cancer.
- Chronic respiratory diseases (e.g., asthma and chronic obstructive pulmonary disease).
Why Are Lifestyle Diseases a Concern?
- High Prevalence: Lifestyle diseases are responsible for over 70% of global deaths, according to the World Health Organisation (WHO).
- Economic Impact: These conditions often lead to long-term medical expenses and reduced productivity.
- Quality of Life: Many of these diseases cause complications that diminish quality of life, such as reduced mobility or chronic pain.
In Nigeria, the rise in urbanisation, changing dietary habits, and sedentary lifestyles have contributed to an increase in lifestyle diseases.
However, the good news is that these conditions are largely preventable.
Tips for Preventing Common Lifestyle Diseases
1. Maintain a Healthy Diet
A balanced diet is the cornerstone of good health and disease prevention.
- Eat a variety of foods: Include fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet.
- Limit processed foods: Avoid foods high in sugar, salt, and unhealthy fats, such as soft drinks, fast food, and packaged snacks.
- Control portion sizes: Overeating, even healthy foods, can lead to weight gain.
- Reduce salt intake: Excessive salt consumption increases the risk of hypertension.
Example: Incorporate local, nutrient-dense foods like unripe plantains, beans, and leafy vegetables such as ugu (pumpkin leaves) into your meals.
2. Exercise Regularly
Physical activity helps maintain a healthy weight, improves cardiovascular health, and boosts overall fitness.
- Aim for at least 150 minutes of moderate exercise per week: Activities like brisk walking, cycling, or swimming are great options.
- Include strength training: Resistance exercises help build muscle and improve metabolism.
- Stay active daily: Simple habits like taking the stairs, walking short distances, or doing household chores add up.
Pro Tip: Dance classes, yoga sessions, or joining a sports club can make exercise more enjoyable and sustainable.
3. Manage Stress Effectively
Chronic stress can lead to unhealthy behaviours like overeating, smoking, or excessive alcohol consumption, all of which increase the risk of lifestyle diseases.
- Practice mindfulness: Techniques like meditation, deep breathing, and yoga can reduce stress levels.
- Stay organised: Effective time management reduces the likelihood of feeling overwhelmed.
- Build a support network: Sharing your concerns with friends, family, or a therapist can help alleviate stress.
Example: Start your day with 10 minutes of deep breathing or guided meditation to set a positive tone.
4. Avoid Tobacco and Limit Alcohol Consumption
Smoking and excessive drinking are major contributors to lifestyle diseases.
- Quit smoking: Tobacco use is a leading cause of cancer, heart disease, and chronic respiratory conditions.
- Limit alcohol intake: Excessive drinking increases the risk of liver damage, hypertension, and diabetes.
Tip: Replace smoking or drinking habits with healthier alternatives like chewing gum or herbal teas.
5. Maintain a Healthy Weight
Obesity is a major risk factor for diabetes, hypertension, and heart disease.
- Monitor your weight regularly: Early detection of weight gain can help you take corrective measures.
- Adopt a balanced approach: Combine healthy eating with regular exercise for sustainable weight management.
- Set realistic goals: Focus on losing weight gradually—around 0.5–1 kg per week.
Pro Tip: Use mobile apps or fitness trackers to monitor your calorie intake and physical activity.
6. Get Regular Health Screenings
Routine health check-ups are essential for early detection and management of potential risk factors.
- Blood pressure: Monitor your blood pressure regularly to detect hypertension early.
- Blood sugar levels: Periodic checks can help identify prediabetes or diabetes.
- Cholesterol levels: High cholesterol increases the risk of cardiovascular diseases.
- Cancer screenings: Regular screenings for cervical, breast, and prostate cancer are recommended based on age and risk factors.
Example: Visit your local hospital or clinic for an annual health check-up. Many Nigerian teaching hospitals offer affordable screening packages.
7. Get Adequate Sleep
Sleep is critical for physical and mental health. Insufficient sleep increases the risk of obesity, diabetes, and heart disease.
- Aim for 7–9 hours of sleep per night: Establish a consistent sleep schedule, even on weekends.
- Create a relaxing bedtime routine: Avoid screens before bedtime and opt for activities like reading or listening to soothing music.
- Optimise your sleep environment: Ensure your bedroom is dark, quiet, and cool.
8. Stay Hydrated
Water is essential for every cell and organ in your body.
- Drink at least 8 glasses of water daily: Hydration aids digestion boosts energy, and helps flush toxins.
- Limit sugary drinks: Replace soft drinks with healthier options like infused water, coconut water, or herbal teas.
Tip: Carry a reusable water bottle to make staying hydrated more convenient.
Taking a Community Approach
Preventing lifestyle diseases is not just an individual responsibility—it requires community-wide efforts.
- Education and Awareness: Governments and healthcare providers should organise campaigns to promote healthy habits.
- Workplace Wellness Programmes: Employers can encourage healthy behaviours among employees.
- Access to Healthy Options: Policies should ensure access to affordable healthy foods, clean water, and fitness facilities.
