Prevention is better than cure

Prevention tips

• Eat a diet rich in fruits, vegetables, and whole grains; limit saturated fat and salt
• At least 150 minutes of moderate aerobic activity per week
• Don't smoke — quitting reduces risk significantly within months
• Limit alcohol to recommended limits
• Sleep 7–9 hours per night and manage stress actively
• Know your blood pressure and cholesterol numbers

Key risk factors

• High blood pressure (hypertension)
• High LDL cholesterol
• Smoking or tobacco use
• Diabetes or pre-diabetes
• Obesity (BMI over 30)
• Family history of early heart disease

When to see a doctor urgently

• Chest pain, tightness, or pressure
• Shortness of breath at rest or with minimal exertion
• Pain radiating to the arm, jaw, or back
• Sudden cold sweat, nausea, or dizziness

Prevention tips

• Maintain a healthy weight — even 5–7% weight loss reduces risk significantly
• Replace refined carbohydrates with whole grains, legumes, and vegetables
• At least 30 minutes of moderate physical activity most days
• Limit sugar-sweetened beverages including fruit juices
• Get screened if you have risk factors — pre-diabetes is reversible

Key risk factors

• Overweight or obesity, especially abdominal fat
• Physical inactivity
• Family history of Type 2 diabetes
• History of gestational diabetes
• Age over 45 (though rates are rising in younger people)
• Certain ethnicities (South Asian, African, Hispanic populations at higher risk)

Symptoms that need evaluation

• Frequent urination, especially at night
• Unusual thirst or hunger
• Unexplained weight loss
• Blurred vision or slow-healing wounds

Recommended screening (general adult)

• Cervical cancer: Pap smear every 3 years (women 21–65); HPV test every 5 years from age 30
• Breast cancer: Mammogram every 1–2 years from age 40–50 (discuss with your doctor)
• Colorectal cancer: Colonoscopy every 10 years from age 45, or annual stool test
• Lung cancer: Annual low-dose CT scan for heavy smokers aged 50–80
• Skin: Regular self-examination; annual skin check if at risk

Lifestyle risk reduction

• Do not smoke — tobacco causes about 15 types of cancer
• Limit alcohol — linked to breast, liver, colorectal, and other cancers
• Use sunscreen and avoid tanning beds
• Get vaccinated: HPV vaccine prevents cervical and other cancers; Hep B vaccine prevents liver cancer
• Maintain a healthy weight and exercise regularly

Protective habits

• Regular physical activity has robust evidence for reducing depression and anxiety
• Consistent sleep schedule — poor sleep is both a risk factor and a symptom
• Maintain social connections — isolation significantly increases mental health risk
• Limit alcohol and avoid recreational drugs
• Practice stress management: breathing techniques, time in nature, and mindfulness
• Talk about how you feel — to someone you trust, or a professional

Signs that warrant professional support

• Persistent low mood or loss of interest lasting more than two weeks
• Excessive worry, panic attacks, or inability to function
• Changes in sleep, appetite, or energy that disrupt daily life
• Thoughts of harming yourself — seek help immediately

Remember: Seeking help is not weakness. Mental health conditions are treatable, and most people recover fully or manage them well with appropriate support.