By Blessing Ejimofor
Imagine being asked a simple question: “How healthy are you?” What would be your response? According to the World Health Organisation (WHO), “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” But do we truly prioritise our health?
How many of us would choose fruits and vegetables over snacks and fast food, consumed in the name of enjoyment and convenience? How seriously do we take our well-being? How many 9-to-5 workers make time for exercise, rest, and sleep after a long day? Can we continue to compromise our health and still expect to live long and disease-free? These questions—and many more—are becoming major concerns. No wonder our grandparents and great-grandparents lived healthier and longer lives than most Gen Zs today.
As individuals, we have the power to decide how healthy we will be. Yet, we often cause more harm than good to ourselves, mostly out of ignorance. Our habits are slowly killing us and reducing our lifespan. According to the World Bank Report (2022), Nigeria has a lower life expectancy at birth (54 years) than countries like Japan (84 years). Similarly, Dr Shanti Mendis (WHO) noted: “Not thousands, but millions of people are dying every year in their 30s, 40s, 50s and 60s, not in their 80s and 90s.”
Most of these premature deaths are caused by unhealthy habits, which ultimately lead to lifestyle diseases.
What are lifestyle diseases?
Lifestyle diseases are illnesses linked to the way people live. They are non-communicable, meaning they are not passed from person to person but are the result of personal choices. These include:
Poor diets
Lack of physical activity
Excessive alcohol and cigarette consumption
Inadequate exercise and rest
According to the WHO (2023), chronic diseases—which result from lifestyle diseases—are the leading cause of death, accounting for 61 per cent to 74 per cent of all deaths globally. These include:
Cardiovascular diseases
Cancers
Respiratory diseases
Diabetes
Together, these four conditions account for over 80% of all premature non-communicable disease (NCD) deaths.
One of the major risk factors for chronic diseases is an unhealthy diet. In an interview, Dr Mendis remarked: “People tend to eat out more, but restaurant food is often high in fat, energy, and salt.”
Today, we have shifted from consuming fresh, nutritious meals to eating more processed foods, which are high in salt, sugar, and unhealthy fats. Also, our busy schedules often deprive us of adequate rest and sleep. How many people actually get the recommended eight hours of sleep per night? Chronic sleep deprivation has been linked to obesity, heart disease, diabetes, and mental health disorders. Yet, many individuals continue to prioritise work and social engagements over their health.
Moving in the right direction
Lifestyle diseases, such as diabetes, can be prevented and managed through simple lifestyle changes, including:
A balanced diet
Regular exercise
Adequate sleep and rest
Making dietary modifications can significantly reduce the risk of cardiovascular diseases, cancer, and diabetes. The WHO recommends a healthy diet rich in:
Fibre
Fruit and vegetables
Lentils, beans, nuts, and whole grains
A well-balanced diet meets an individual’s macronutrient (protein, fat, carbohydrates, fibre) and micronutrient (minerals, vitamins) needs depending on their stage of life.
Practical dietary changes
Increase fruit, vegetables, legumes, and nuts
Reduce salt, sugar, and unhealthy fats
Limit sugary snacks and sugar-sweetened beverages
Choose fresh fruit and raw vegetables as snacks instead of processed foods
In addition to a balanced diet, dietary supplements can be beneficial. These are not conventional foods but rather formulated products ingested in forms such as:
Tablets
Capsules
Soft gels
Powders
Liquids
Elderly individuals, in particular, may take supplements to help prevent or manage chronic diseases and prolong life.
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