Physical exercise, eating healthy diets, and avoiding abusing drugs, such as alcohol and tobacco, may reduce the risk of developing diseases. However, a person’s family history is one of the significant influences on the risk of developing cardiovascular diseases, diabetes, and stroke among other chronic illnesses. Family members share their genetic makeup, habits, lifestyle, and environment. Although individuals cannot alter their genetic makeup, various health approaches can be adopted to prevent the development of illnesses significantly.
Ever since I was a child, I was considered overweight. My mother introduced us to the slogan that “a happy meal is a clean plate.” She would ensure that my sister and I ate the last bit of food served in our plates to avoid any wastage. She put large portions of food on our plates that made us continue eating long after our stomachs were full. Leaving a morsel of food on a plate meant that there was no pudding, and at times, one would be isolated from the family. Therefore, I learned to eat significant portions of food and to continue eating even after I was satisfied.
In an attempt to understand why my extended family suffers from a wide range of non-communicable chronic diseases, I decided to study my genetic history. My paternal grandfather died of kidney failure that resulted from continued use of medication. He had been diagnosed with type 2 diabetes at the age of 25 and had been on drugs daily to ensure that he managed his condition. Besides, two of my uncles are living with obesity and diabetes, respectively. My dad is diabetic and my mom overweight, which in my observation has been caused by excessive consumption of alcohol and binge eating. Last year, my youngest sister Joud was diagnosed with stage one cancer, which has spread to vital organs. She is currently undergoing chemotherapy and radiotherapy. We believe that she will overcome the condition and restore her health.
Although my mother encouraged us to eat more, I do not blame her for my condition. Currently, I am struggling with obesity, which is not only attributable to binge eating but inactivity and smoking. Many are times I suffer from stress that stems from various challenges in life. When I experience anxiety, I become a compulsive eater. A few days ago, I went to a shop intending to buy a roll of sausages but ended up buying three rolls. Binge eating, smoking, lack of physical activity, and compulsive eating have played a critical role in gaining excessive weight.
Specific lifestyle changes can reduce my risk of developing chronic diseases. Living with obesity has been linked to the development of various lifestyle diseases, including hypertension, diabetes, osteoarthritis, and a wide range of cardiovascular diseases. Thus, to prevent the development of these conditions, the most important thing is to lose or maintain a healthy weight. Feeding on healthy diets is one of the engagements that can help in preventing obesity and other conditions attributable to overweight. Consuming minimal amounts of cholesterol can help reduce obesity. It is important to note that not all fats are bad. In addition to lower bad fat intake, consumption of low sugary and less processed food may aid in lowering the magnitude of obesity. Consumption of processed and sugary foods is linked to a higher risk of obesity and other lifestyle diseases, including cancers.
Eating more fruits and vegetables as well as plenty of fiber-rich diets can also help in reducing binge eating while keeping calories low. Besides, vegetables and fruits as well as foods rich in fiber help in maintaining a reasonable weight. Physical exercises are also important aspects of losing or maintaining weight in addition to other benefits. Physical activity can also help in reducing stress that adversely affects the body. Besides, it can trigger a brain response that alters a person’s eating behaviors as in my case scenario.
Overall, to reduce the risk of developing chronic conditions, I will incorporate the above changes in my daily activities. To begin with, I will observe my diet by ensuring that I consume “good” fats, less processed and sugary foods. I will also reduce my food portions and limit myself from consuming fried and fast foods as well as smoking. Since physical exercises help in maintaining good health, I will be visiting the gym two to three times a week and start engaging in less vigorous exercises. These activities will reduce my weight as well as assist me in managing stress.
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