Influence of lifestyle on the prevention of chronic diseases in women

Chronic noncommunicable diseases (NCDs), such as diabetes, hypertension, cardiovascular disease, and certain types of cancer, represent one of the greatest challenges to global public health. In Brazil, these conditions are responsible for approximately 72% of deaths, significantly affecting the quality of life of the population, especially women .

Fortunately, many of these diseases can be prevented or controlled through lifestyle changes. Adopting healthy habits, such as a balanced diet, regular physical activity, and stress management, plays a crucial role in promoting health and preventing these diseases.

This article addresses the influence of lifestyle on the prevention of chronic diseases in women, highlighting strategies to improve female well-being and longevity.

Women face specific risks related to chronic diseases due to biological, hormonal, and social factors. Some of the main NCDs that impact women's health include :

• Breast cancer: This is the most common type of cancer among women in Brazil and worldwide. Risk factors include advanced age, family history, obesity, alcohol consumption, and a sedentary lifestyle. Early detection, through exams such as mammography, significantly increases the chances of a cure.
• Cervical cancer: Caused primarily by persistent human papillomavirus (HPV) infection, it is one of the leading causes of cancer-related deaths in women in Brazil. Prevention includes HPV vaccination and regular Pap smears;
• Osteoporosis: Characterized by decreased bone density, it increases the risk of fractures, especially after menopause, due to declining estrogen levels. Prevention involves adequate calcium and vitamin D intake, as well as physical exercise that strengthens bones.
• Alzheimer's Disease: Women are more likely to develop Alzheimer's, possibly due to longer life expectancy and postmenopausal hormonal changes. Studies suggest that a healthy lifestyle can reduce the risk of developing the disease;
• Multiple Sclerosis (MS): An autoimmune disease that affects the central nervous system, it is most common in young women. Although the exact cause is unknown, genetic and environmental factors, such as low vitamin D levels, may contribute to the development of MS.

A healthy diet is essential for preventing and controlling NCDs. Diets rich in fruits, vegetables, whole grains, and lean proteins provide essential nutrients that help maintain balance and strengthen the immune system.

On the other hand, excessive consumption of ultra-processed foods, rich in sugars and fats, is associated with the risk of obesity, type 2 diabetes, hypertension and cardiovascular disease.

The Dietary Guidelines for the Brazilian Population recommend prioritizing natural or minimally processed foods and avoiding ultra-processed foods. Adopting a balanced diet not only prevents disease but also promotes energy, disposition, and overall well-being, contributing to a healthier and more active life.

Regular physical activity is essential for preventing and controlling chronic noncommunicable diseases (NCDs), such as type 2 diabetes, hypertension, cardiovascular disease, and certain types of cancer. It also helps maintain healthy body weight, improve mental health, and improve quality of life.

The World Health Organization (WHO) recommends that adults perform at least 150 minutes of moderate physical activity or 75 minutes of vigorous activity per week.

Incorporating physical activity into your daily routine, such as walking, cycling, or dancing, can be an effective strategy for improving health and preventing disease.

Adopting a healthy lifestyle is an effective form of self-care that directly impacts women's longevity and quality of life. Habits such as a balanced diet, regular exercise, and stress management are essential to preventing the development of NCDs.

Studies show that women with healthy lifestyles have a lower incidence of chronic diseases and improved mental health .

Furthermore, self-care strengthens confidence and independence, allowing women to face life's challenges with greater resilience and well-being.

• Include: fruits, vegetables, whole grains and lean proteins in your diet;
• Avoid ultra-processed foods, rich in sugars and saturated fats;
• Regular physical activity: Exercise such as walking, swimming, or yoga for at least 30 minutes most days of the week;
• Quality sleep: Establish a sleep routine, aiming to sleep between 7 and 9 hours per night;
• Hydration: Drink at least 2 liters of water a day to keep your body hydrated and functioning properly;
• Stress management: Practical relaxation techniques, such as meditation or deep breathing, to reduce daily stress;
• Avoid harmful substances: Reduce or eliminate alcohol and tobacco consumption, which are risk factors for several diseases.

Implementing these habits into your daily life may seem challenging at first, but small, consistent changes lead to big health results in the long run.

Preventing chronic diseases in women is closely linked to lifestyle choices. Healthy practices, such as a balanced diet, regular physical activity, and stress management, are powerful tools for promoting women's health and well-being. Investing in self-care not only prevents disease but also improves quality of life and contributes to healthy longevity.

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