Hi everyone! Today I’m going to be introducing my research for my inquiry question, How do lifestyle choices and diet impact the development and management of chronic diseases?, by answering my fifrst sub question, How do specific dietary habits influence the risk of developing chronic diseases?
What we eat every day has a profound impact on our long-term health. Our dietary choices can either reduce our risk of chronic diseases or silently contribute to their development over time. Today, we’re looking into how specific eating habits influence the risk of conditions like heart disease, diabetes, and cancer, and how adopting healthier patterns can help with prevention (1).
One of the major problems in today’s diets is excessive consumption of sugar and refined carbohydrates without realization of how much of these we actually consume. Sugar and refined carbohydrates are found in sodas, pastries, white bread, and processed snacks (1). These foods can spike blood sugar levels, contribute to insulin resistance, and promote weight gain. Over time, they increase the risk of developing type 2 diabetes, non-alcoholic fatty liver disease, and cardiovascular issues, all which have a huge imoact on your overall longterm health (1).
Similarly, diets high in saturated and trans fats (from processed meats, fried foods, and baked goods) are strongly linked to an elevated risk of heart disease and certain cancers. These fats raise levels of LDL (bad) cholesterol and can promote inflammation in the body (2). Reducing intake of these fats and replacing them with healthier unsaturated fats, such as those found in nuts, seeds, and olive oil, can help lower this risk (2).
Fiber, often lacking in highly processed diets, plays a huge role in preventing chronic disease (1). A low-fiber diet can lead to digestive issues and has been linked to a higher risk of colorectal cancer, heart disease, and diabetes (3). Eating fiber-rich foods like fruits, vegetables, greens, and whole grains supports gut health, helps manage blood sugar, and lowers cholesterol levels (3).
Another super common issue is really high sodium intake, because of processed food and fast food. Eating too much salt is a big cause of high blood pressure, which is a major risk factor for heart attack and stroke. Simple changes like cooking more meals at home and reading food labels can significantly reduce daily sodium intake and decrease the overall chance of chronic diseases (4).
Thankfully, fruits and vegetables are nutritional powerhouses, yet many diets fall short of them. Low intake of these foods increases the risk of obesity, cardiovascular disease, and certain cancers. Because they include lots of vitamins, minerals, antioxidants, and fiber, fruits and vegetables are essential for maintaining overall health and preventing disease in the long run since it gives your body the natural nutirents it needs. (5)
Regular physical activity is one of the most effective ways to reduce the risk of chronic diseases like heart disease, type 2 diabetes, and even some cancers. (5) Exercise helps regulate blood pressure, improve insulin sensitivity, reduce inflammation, and more. It also strengthens the heart, improves circulation, and supports mental health, which based on my previous inquiry porjects is connected to physical well-being. (6)
Something else I want to touch one that is sometimes overlooked in society because its so common is smoking. Tobacco use is still one of the leading causes of preventable death worldwide, because it increases the risk of cancer, heart disease, stroke, and respiratory conditions. (7) Something esle that’s realted is excessive alcohol intake that can damage the liver, raise blood pressure, and contribute to certain cancers. (8) Quitting smoking and moderating alcohol consumption are two of the most powerful lifestyle shifts a person can make (if they have this habit) to reduce their risk of chronic disease.
As stated in my previous Inquiries, strong social connections with others are linked to lower rates of chronic disease and longer life expectancy. Isolation and loneliness, on the other hand, are associated with higher risks of heart disease, stroke, depression, and even weakened immunity. Human connection supports mental and emotional health, which can move and play a role into physical health as well. (9/previous blog posts)
Chronic diseases don’t develop overnight, and they’re rarely caused by just one factor. Instead, they result from the effects of our everyday choices like what we eat, how we move, etc. While a nutritious, balanced diet makes the foundation for good health, lifestyle choices like regular exercise, and avoiding harmful habits (like smoking/drinking) are equally essential. These factors don’t work alone though, they influence and support each other and your body. A healthy diet gives your body the fuel it needs, but movement, rest, and emotional balance help it as well. Even small changes in both diet and lifestyle can lead to meaningful improvements over time.
Next blog post I will be diving even deeper into the impacts of lifestyke of chronic diseases and heath. Thanks for reading!
Sources:
1.“Facts about Saturated Fats: Medlineplus Medical Encyclopedia.” MedlinePlus, U.S. National Library of Medicine, medlineplus.gov/ency/patientinstructions/000838.htm#:~:text=Your%20body%20needs%20healthy%20fats,for%20heart%20disease%20and%20stroke. Accessed 15 Apr. 2025.
2.“How to Add More Fiber to Your Diet.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 11 Dec. 2024, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983#:~:text=Fiber%20may%20be%20best%20known,and%20some%20types%20of%20cancer.
3.“The Sweet Danger of Sugar.” Harvard Health, 6 Jan. 2022, www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar.
4.“Salt and Sodium.” The Nutrition Source, 7 Nov. 2024, nutritionsource.hsph.harvard.edu/salt-and-sodium/.
5.“Vegetables and Fruits.” The Nutrition Source, 7 Nov. 2024, nutritionsource.hsph.harvard.edu/what-should-you-eat/vegetables-and-fruits/#:~:text=A%20diet%20rich%20in%20vegetables,help%20keep%20appetite%20in%20check.
6.“Benefits of Physical Activity.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, www.cdc.gov/physical-activity-basics/benefits/index.html. Accessed 15 Apr. 2025.
7.Simpson, Janelle, and Laran Despain. “Tobacco and Chronic Disease.” Wyoming Tobacco Prevention Control Evaluation, wysac.uwyo.edu/wyomingtobacco/2019/09/19/tobacco-and-chronic-disease-2/#:~:text=Compared%20to%20nonsmokers%2C%20current%20and,1;%20WYSAC%2C%202018). Accessed 15 Apr. 2025.
8.“Alcohol.” World Health Organization, World Health Organization, www.who.int/news-room/fact-sheets/detail/alcohol#:~:text=Drinking%20alcohol%20is%20associated%20with,anxiety%20and%20alcohol%20use%20disorders. Accessed 15 Apr. 2025.
9.“How Does Social Connectedness Affect Health?” How Does Social Connectedness Affect Health? | VirginiaNavigator, seniornavigator.org/article/93470/how-does-social-connectedness-affect-health#:~:text=Health%20Benefits%20of%20Social%20Connectedness,Depression%20and%20anxiety. Accessed 15 Apr. 2025.