When patients have chronic illnesses, such as asthma, diabetes risk, hypertension, or chronic pain, their health typically improves with daily habits that support the body consistently. While lifestyle changes will never replace the care provided by a physician, they can greatly diminish the frequency of flare-ups, the severity of symptoms and increase the amount of energy and the level of functioning that individuals experience. This article provides an outline of how lifestyle habits can support the ongoing management of chronic illnesses by developing routines in four categories: nutrition, movement, sleep, and stress management.
The focus is on creating safe, repeatable strategies for living with a chronic illness that can be used in conjunction with a patient’s physician’s recommendations and incorporated into the individual’s schedule.
1. Establish A Basis And Set Realistic Targets
Tracking progress is crucial to the success of lifestyle changes. In order to understand what causes flare-ups and what lifestyle choices produce positive results, a baseline must be established.
Possible tracking areas include:
- Frequency of flare-ups and symptoms
- Hours slept per night and perceived quality of sleep
- Daily number of steps taken and/or number of minutes of physical activity
- Blood pressure readings (if applicable), weight (if applicable) and blood sugar readings (if recommended)
Setting targets must be both specific and achievable. Typically, small improvements that are maintained over a period of time (often several months) result in greater overall improvement than large amounts of intense change that may only last a week or two.
2. Utilize Food Choices To Support Reducing Stress On The Body
A number of chronic conditions improve significantly when there is consistent food intake and fewer ultra-processed foods consumed. The intention of using food choices to manage chronic conditions is not to adopt a restrictive diet, but to utilize food choices that provide consistent energy levels and aid in controlling inflammation within the body.
Some useful ways to create consistent food habits:
- Eat meals centered on vegetables, whole grains, legumes and lean protein sources
- Drink water for hydration purposes and limit sugary beverages
- Add fiber to your daily diet through fruit, oats and legumes
- Plan simple snacks to prevent extended periods without eating and to prevent excessive eating
If you have dietary restrictions due to a medical condition, consult with your healthcare provider before making any changes.
3. Engage In Moderate Movement To Improve Function, Not Fatigue
While exercise does not need to be extreme to help with chronic conditions, the most effective way to engage in exercise for chronic conditions is to participate in regular, moderate intensity physical activity and gradually increase the duration and/or intensity of your workouts.
Some possible forms of moderate-intensity physical activity:
- Walking, cycling, swimming or participating in low-impact aerobics
- Performing light strength training to protect your joints and muscles
- Participating in stretching or mobility activities to decrease stiffness
What is most important is consistency. A reasonable goal would be to be active most days of the week, even if each workout session is very short.
4. Create Safe Habits To Support Sleep and Stress Recovery
Poor sleep and chronic stress can exacerbate a variety of chronic conditions. Developing recovery habits helps to stabilize hormones and reduces the likelihood of experiencing a flare-up.
Some possible ways to develop recovery habits that support better sleep and less stress:
- Maintain a regular sleep and wake cycle
- Limit screen use prior to going to bed
- Practice short breathing techniques during stressful moments
- Develop a daily “wind-down” routine that is consistent and can be repeated
Improved recovery ability makes it easier to adhere to other healthy habits.
Conclusion
One of the most powerful tools for helping individuals with chronic conditions manage their disease is through lifestyle changes. Since these changes take place every single day (not just during clinic visits), this tool has the potential to make the greatest impact in the management of chronic diseases. The best plan for lifestyle change begins by establishing some form of tracking, improves the quality of meals, establishes a pattern of consistent movement, and develops safe habits to support sleep and stress recovery. By supporting a patient’s medical treatment through reducing the burden placed upon their body and enhancing their ability to perform daily tasks, the development of habits through steady practice becomes a reliable system – measurable, realistic, and designed for long-term management of health.