While chronic diseases, such as type 2 diabetes, heart disease, and high blood pressure, often develop slowly over time, the pathological changes that contribute to it can begin decades earlier, potentially in the 30s. Bad nutrition, sedentarism, poor sleep, among other factors, can play a role in this early development. Many people associate prevention with drastic changes, but early, small lifestyle adjustments can have a powerful long-term impact. This article explains why acting early matters and how everyday habits influence future health.
What do we mean by “chronic disease”?
As Doctify-rated Medical Weight Loss Specialist Dr Philip Bazire explains, “a chronic disease is considered to be a physical or mental health condition that is persistent and for which there is no known cure”. The United States Centre for Disease Control defines chronic disease as: “a condition that lasts more than one year”. Differing from short-term illnesses that are known as a physical or mental illness or injury lasting less than 12 months.
Some common examples seen in general practice are diabetes, hypertension, cardiovascular diseases, arthritis, and metabolic conditions. Treatments are aimed at controlling symptoms and reversing or preventing a deterioration in the pathological changes. Nevertheless, these chronic diseases build gradually, often before symptoms appear, due to the risk factors and the bad habits contributing to their formation.
Why early intervention makes such a difference
The body adapts more easily to changes earlier in life or earlier in disease development, instead of incorporating changes when the chronic disease is already established. The risk of accumulation of bad habits over years is what causes the chronic diseases rather than a sudden onset.
Remember, waiting for symptoms to appear or the chronic disease to establish can make conditions harder to reverse or manage.
All of this has two implications: first, the sooner we act, the better; and second, it’s never too late to do something about it.
Dr Philip Bazire, Doctify rated Medical Weight Loss Specialist, Weight Loss & Bariatric Surgeon
Diet: Small shifts that protect long-term health
Some of the everyday food choices, such as: ultra-processed foods, refined carbohydrates, sugary drinks, high-fat diet, among others affect blood sugar, cholesterol, and inflammation. Incorporating balanced meals, fibre, protein, and eliminating ultra-processed foods has had a big impact on many people’s health over the years, significantly reducing the risk of developing chronic diseases. But, consistency and long-term habits matter and impact the most, rather than perfection or short-term diets.
Movement and physical activity as preventive medicine
Some people think daily activity and structured exercise have the same impact on health, but they are wrong. Daily activity or regular movement support heart health, insulin sensitivity, and joint function, meanwhile structured exercises or practicing a sport help build up muscle mass and reduce the risk of developing chronic diseases in the future. Building movement into daily routines is often more sustainable.
Sleep and stress: The often-overlooked foundations
Studies have shown that poor sleep and chronic stress raise the risk of metabolic and cardiovascular disease. Stress and poor sleep activate stress hormones, which impact on appetite, blood pressure, and inflammation. It is very important to start implementing simple but relaxing habits that support better sleep and nervous system regulation.
Breaking the “it’s too early to worry” mindset
Many people in their 20s or 30s think: “it’s too early to worry” or “when I’m older I will change my habits”, but they are wrong. The bad habits you have in your 20s or 30s can be reflected in a chronic disease in your 40s or 50s. Meanwhile, if you have good habits and good lifestyle changes since your early life, you’ll have a healthy adulthood and old age. It is true when people say early habits shape future health trajectories. Prevention is self-care rather than restrictions.
How a GP can support preventive health
GPs can help in all the process, you are not alone. They play an important role in regular check-ups, blood tests, and risk assessments. As well, GPs help tailor advice based on family history, lifestyle, and early markers. Prevention works best as a partnership rather than a one-off conversation.
Final thoughts
Chronic disease prevention is not about extreme overhauls. Early, realistic lifestyle changes compound over time to protect long-term health. Starting sooner gives the body more opportunity to adapt, recover, and stay resilient. Doctify offers experienced GPs that can help in all the process of incorporating early lifestyle changes. Remember prevention works best when done as a team.
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Medically Reviewed
Last reviewed on 13/01/2025
