The True Causes of Chronic Disease and Premature Death: Prevention is Key
For over fifty years, we’ve known that lifestyle choices play a significant role in chronic disease and premature death. While we often hear that the leading causes of death include heart disease, cancer, and stroke, these outcomes are often influenced by modifiable risk factors such as smoking, poor diet, lack of exercise, and stress. In fact, research shows that 80% of chronic diseases and premature deaths in the United States—and worldwide—are preventable.
But if this is true, why aren’t we doing more to address it? The answer lies in how we’ve been conditioned by misinformation, convenience, and harmful societal trends. Let’s take a deeper look at these causes, and how making small changes can drastically improve our health—especially for women over forty facing the double challenge of Type 2 diabetes and menopause.
Smoking: A Known but Persistent Risk
Since the 1950s and 60s, we’ve been aware of the dangers of smoking, yet millions still light up today. Despite the overwhelming evidence and public health campaigns, tobacco companies have successfully confused the public with misleading information, targeting young, vulnerable populations.
Stopping smoking is one of the most effective ways to reduce your risk of lung cancer, heart disease, stroke, and chronic respiratory conditions like COPD and asthma. And it’s not just about your own health—secondhand smoke is equally dangerous, increasing the risk of disease in those around you, including family and friends.
The Diet Dilemma: The Standard American Diet and Its Deadly Effects
The Standard American Diet (SAD), heavily influenced by the food industry’s agenda to maximize profits, is a key culprit in the rise of chronic diseases. Processed foods filled with sugar, salt, unhealthy fats, and chemicals have become the norm, contributing to obesity, heart disease, diabetes, and certain cancers.
Books like The Truth About Food by Dr. David Katz and Salt, Sugar, Fat by Michael Moss expose how food manufacturers manipulate ingredients to make their products irresistible, often at the cost of our health. These additives can trigger addictive eating patterns, leading to weight gain and poor nutrition.
As someone who has struggled with weight, high blood pressure, prediabetes, and diabetes; I understand firsthand how easy it is to prioritize appearance over health. After age forty, my own health took a downward turn, and I was diagnosed with high blood pressure, pre-diabetes, and obesity—despite working in healthcare for years. But through education and a change in my habits, I was able to lose twenty pounds and improve my health, focusing not on a “perfect” body but on feeling well.
For women over forty, menopause adds an extra layer of complexity to weight management and metabolic health. Hormonal changes, like a decrease in estrogen, can contribute to weight gain, insulin resistance, and increased risk for Type 2 diabetes. However, with the right diet—rich in whole foods and balanced macronutrients—you can combat these challenges.
Start by learning about the impact of the SAD on your health. Shift your focus away from fad diets and prioritize nourishing foods that make you feel better, rather than seeking a quick fix. Michael Pollan’s advice remains timeless: “Eat food. Not too much. Mostly plants.”
The Role of Exercise: Combatting Inactivity and Disease
Physical inactivity is one of the most significant predictors of chronic disease. In fact, a sedentary lifestyle is often equated to smoking in terms of its health risks. Exercise helps prevent many age-related diseases, including dementia, heart disease, high blood pressure, Type 2 diabetes, and even some forms of cancer.
For women over forty, physical activity becomes even more crucial. Menopause can lead to increased belly fat, loss of muscle mass, and decreased metabolism, which increases the risk of developing Type 2 diabetes and cardiovascular disease. Regular exercise—especially resistance training—can counteract these effects by improving insulin sensitivity, lowering blood pressure, and maintaining a healthy weight.
If you’re new to exercise, start small. Aim for at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week, including muscle-strengthening exercises. You’ll notice improvements in both your physical and mental health, and over time, it will become part of your daily routine.
How to Prevent Chronic Disease: The Power of Small Changes
Experts agree that small lifestyle changes can drastically reduce the risk of chronic disease and early death. Focusing on a plant-based diet, eliminating ultra-processed foods, and reducing meat consumption are all key steps in improving your health. But exercise, quitting smoking, and prioritizing sleep and stress management are also essential.
By focusing on whole, unprocessed foods, you provide your body with the nutrients it needs to thrive. In addition, physical activity—whether it’s walking, swimming, or strength training—supports a healthy metabolism and reduces the risk of Type 2 diabetes. And, of course, quitting smoking (or never starting) will lower your risk of various cancers and cardiovascular diseases.
A Special Focus on Women Over Forty with Type 2 Diabetes and Menopause
For women in their forties and beyond, the convergence of menopause and Type 2 diabetes can be particularly challenging. Hormonal changes can lead to insulin resistance, while the physical changes that accompany menopause, such as weight gain and reduced energy, may exacerbate existing health conditions.
However, with the right approach—such as a balanced, anti-inflammatory diet, regular physical activity, and stress management—you can not only manage these challenges but also reverse many of the risk factors for chronic disease. As a functional medicine pharmacist, I emphasize the importance of focusing on the root causes of disease, rather than just treating symptoms. Personalized care, including gut health optimization and hormonal balance, can be a game-changer for women navigating both Type 2 diabetes and menopause.
The Impact on Future Generations
The health habits we adopt today will shape the future of our children and grandchildren. We already see children and adolescents being diagnosed with Type 2 diabetes and obesity at alarming rates, and it’s crucial that we, as a society, address this issue now.
By teaching children the importance of nutritious food and an active lifestyle, we can help prevent them from falling into the same unhealthy patterns. This means buying locally grown vegetables, avoiding fast food, reducing meat consumption, and encouraging physical activity. It also means setting an example by taking care of our own health.
Conclusion: Prevention is Within Reach
The good news is that we have the power to prevent most chronic diseases and premature death through lifestyle changes. By eating nutrient-dense foods, exercising regularly, quitting smoking, and reducing stress, we can drastically improve our health outcomes.
For women over forty, particularly those managing Type 2 diabetes and menopause, small changes can lead to significant improvements. With the right knowledge, resources, and support, we can reverse the course of disease and enjoy a healthy, fulfilling life.
So, let’s make the changes today that will benefit us—and the next generation—for years to come. It’s not too late to take charge of your health and live life to the fullest.
References:
- The Truth About Food by Dr. David Katz
- Salt, Sugar, Fat by Michael Moss
- The American Heart Association (AHA) Heart Disease and Stroke Statistics—2024 Update
- Centers for Disease Control and Prevention (CDC) Diabetes and Menopause