Prevention! It is one of the buzzwords that pops up these days during conversations about health and wellness. We all know that it is important to eat in moderation and increase our exercise routine to help avoid serious diseases. On the other hand, what does it mean for those who already have a chronic disease or have extra weight to lose? I deal with this question daily in my Long Island, NY practice and I always say, “It’s never too late for prevention.”
For example, if you have diabetes, it is important to eat three to four healthy meals per day and exercise to prevent some of the other issues that could be more devastating. If you are already overweight, it’s important to prevent even more weight gain.
Top chronic diseases affecting Blacks
Here’s a look at the top health concerns for Black Americans. Knowing your risk of developing these conditions can help you make positive changes to take control of your health:
- Heart disease: Black Americans are 20 percent more likely to die from heart disease compared to Caucasians.
- High blood pressure: High blood pressure often develops earlier, is more severe, and is less likely to be controlled in Black Americans.
- Obesity: According to the U.S. Department of Health and Human Services Office of Minority Health, Black adults were 28 percent more likely than U.S. adults overall to have obesity in 2024.
- Diabetes: Diabetes is 60 percent more common among Blacks Americans compared to non-Hispanic whites.
- Stroke: Black Americans are 50 percent more likely to suffer a stroke than Caucasians.
- Cancer: The overall cancer mortality rate is higher for Black Americans than any other race or ethnicity.
- Chronic liver disease: Chronic liver disease is among the leading causes of death for Black Americans.
- Asthma: Asthma is more prevalent among both Black adults and children.
RELATED: 5 Ways to Lower Your Heart Disease and Breast Cancer Risk at the Same Time
Chronic disease prevention
Here are a few tips for weaving a little prevention into your daily routine, regardless of your health status:
Diagnosis is not a disaster.
You might have diabetes or high cholesterol or be overweight now, but it does not mean that this will always be the case.
With proper diet and exercise, you can prevent these diseases from worsening or overcome them completely without taking medicine for the rest of your life.
Even if you take medication for these diseases, you should still build other healthy habits, like eating right and exercising.
Moderation and substitution are key.
Getting healthier often means sacrifice. This does not mean that you have to deprive yourself or give up your favorites. You just need to become more creative with your options.
If you are a soda drinker, try the low- or no-calorie version with sweeteners or a small can instead of
the large one. Instead of milk chocolate, have a small piece of dark chocolate. It is all about moderation and substitution.
Small steps go a long way.
You have to start somewhere. I wouldn’t suggest making a goal to exercise five times a week and eating salads every day. Setting unrealistic goals might be overwhelming – and ultimately, you might not do anything.
Try to make small changes. If you do not exercise regularly, start with one day a week for 30 minutes and slowly add to that.
RELATED: Chronic Health Issues Making You Anxious? 6 Easy Ways to Relax
Make it a family affair.
Starting healthy habits can be hard to do alone, so make it a family affair. If you have family members who have chronic diseases, work together to develop healthier habits. Whether it is giving your favorite soul food dishes a healthier twist or working out, it is always more fun together.
I welcome you to email me with your story of how you have been able to turn the tide on your health and prevent further complications. Good luck and keep me posted!
Dr. Michele C. Reed is a Board Certified Family Medicine Physician in the Long Island, New York area. Her expert opinion has been featured in many publications, including Ebony Magazine, Heart & Soul Magazine, the New York Daily News, and others. She is also a consultant to food and beverage companies like Coca-Cola. She can be reached at [email protected].