Cancer, diabetes, cardiovascular disease (heart disease and stroke) and lung disease are the leading causes of preventable death and disability in Canada. You can dramatically reduce your risk of these Big Four chronic diseases (long-term or ongoing illnesses) by changing the way you live.

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That's because each of these chronic diseases share common conditions or risk factors that relate to your everyday choices and personal health habits. For example, an unhealthy diet can lead to obesity, which is a risk factor for certain cancers, heart disease, stroke and diabetes; and smoking is a major cause of Chronic Obstructive Pulmonary Disease (COPD) and lung cancer, and puts you at high risk for heart disease.

 

Cancer, cardiovascular disease, diabetes and lung disease: Learn more about the Big Four

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Making healthier choices will not only reduce your risk for chronic disease, but will also make you feel better and improve your overall quality of life.

The Public Health Agency has information on both preventing and living with the Big Four chronic diseases:

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Cancer

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• There are many different types of cancers. All are characterized by cells that start growing abnormally and spread to other parts of the body.

• Based on Cancer Statistics, 43% of women and 45% of men will develop cancer during their lifetime.The number of new cancer cases continues to rise steadily as the Canadian population grows and ages. The risk of developing cancer increases dramatically with age.

• Finding cancer early (detection) is important: the sooner you find the cancer, the sooner you can get it treated.

• There are steps you can take to reduce your risk of developing cancer:

• Not smoking or being around smoke

• Eating better

• Being more active

• Protecting yourself from the sun

• Being screened for cancer

• Becoming informed about cancer and knowing what to do if you have the disease are important parts of treatment. 

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Cardiovascular Disease

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The most important behavioral risk factors of heart disease and stroke are unhealthy diet, physical inactivity, tobacco use and harmful use of alcohol. The effects of behavioral risk factors may show up in individuals as raised blood pressure, raised blood glucose, raised blood lipids, and overweight and obesity. These “intermediate risks factors” can be measured in primary care facilities and indicate an increased risk of developing a heart attack, stroke, heart failure and other complications.

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Cessation of tobacco use, reduction of salt in the diet, consuming fruits and vegetables, regular physical activity and avoiding harmful use of alcohol have been shown to reduce the risk of cardiovascular disease. In addition, drug treatment of diabetes, hypertension and high blood lipids may be necessary to reduce cardiovascular risk and prevent heart attacks and strokes. Health policies that create conducive environments for making healthy choices affordable and available are essential for motivating people to adopt and sustain healthy behavior.

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There are also a number of underlying determinants of CVDs or "the causes of the causes". These are a reflection of the major forces driving social, economic and cultural change – globalization, urbanization and population ageing. Other determinants of CVDs include poverty, stress and hereditary factors.

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Diabetes

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Diabetes is a chronic condition that stems from the body's inability to sufficiently produce and/or properly use insulin which the body needs to use sugar as an energy source. Diabetes can lead to serious complications and premature death but those who have diabetes can take steps to control the disease and lower the risk of complications.

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Chronic Respiratory Diseases

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The two most important risk factors for chronic respiratory diseases are tobacco smoke (through personal smoking and exposure to second-hand smoke) and indoor and outdoor air quality. Those who smoke cigarettes increase their risk of developing lung cancer, Chronic Obstructive Pulmonary Disease (COPD) and asthma. Exposure to second-hand smoke affects all Canadians, causing cancer in adult non-smokers, sudden infant death syndrome in newborns and worsening symptoms of those with asthma or COPD. All Canadians are affected by the quality of air they breathe. However, the effects are more severe in those with lung disease. People who have chronic respiratory disease should refrain from smoking (or being exposed to second-hand smoke) and as much as possible ensure a high quality of the air they breathe.

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The majority of people have at least one risk factor for chronic disease that is within their power to change. Health experts also recognize that your ability to change your personal health habits is closely tied to where you live and work, your social supports, income, education, culture and other factors.

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Healthy choices to reduce your risk for disease

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The big four chronic diseases are among the most preventable. By making healthier choices you can lower your risk. You can choose to:

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Be a non-smoker and avoid second hand smoke

If you smoke, get help to quit. Smoking is the major cause of Chronic Obstructive Pulmonary Disease (COPD) and lung cancer. It is also a major risk factor for heart attack and stroke. It's never too late to quit and reduce your risk.

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Be physically active everyday

Find an activity you like and get moving. Your heart is a muscle that needs               regular exercise to stay healthy. Exercise will also make it easier to maintain a         healthy body weight. Ask your healthcare provider about an appropriate exercise plan for you. It doesn't have to be complicated - it may be as simple as adding dancing, going up and down stairs, or stretching throughout your day.   Or try starting a walking group with other people in your neighborhood.   Exercise and friends are a great mix! 

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Eat healthy foods

Following a healthy, balanced diet can help you to maintain a healthy weight,           lower your cholesterol and reduce your risk for disease. Choose high fiber, lower fat foods and 5-10 servings of fruit and vegetables every day. 

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Achieve a healthy weight

 

Being overweight increases your risk for diabetes, heart disease and some cancers. The risk of a heart attack is three times higher in women who are overweight than in those who have a healthy weight. Talk to your healthcare provider to determine your personal healthy weight and work out a plan for achieving or maintaining it. 

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Control your blood pressure

Keeping your blood pressure in check can help prevent damage to the walls of       your arteries like tears and bulges and possibly slow the hardening of your arteries. Have your blood pressure checked regularly by your healthcare provider and follow your management directions. 

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Limit your intake of alcohol

Drinking too much alcohol can put you at risk for many kinds of cancer. While       there is some evidence that moderate drinking may offer some health benefits, too much alcohol is unhealthy. Moderate drinking means an average of one drink for women or two drinks for men per day.

 

Reduce your stress

Take time to relax. Stress can raise your cholesterol level and blood pressure and     lead to heart attack and stroke. Stress is also a trigger for mental health problems     like depression. See your healthcare provider for help in managing stress. 

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Be screened or tested regularly

Report any new signs and symptoms to your healthcare provider. It's also important to know your body and have regular check-ups to measure your blood pressure, cholesterol and blood sugar levels. In many cases the earlier a problem is detected, the easier it is to treat.

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Other risk factors for disease

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There are some risk factors you can control, and there are some that you can't. The ones you can't include your family medical history, your ethnic background, your age, and your gender. Even if you can't control some risk factors, by choosing a healthy lifestyle you may be able to delay the onset of disease and reduce your risk of the Big Four early in life.

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Making changes takes time and effort

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It's not easy to make a major lifestyle change. It takes time to form new habits. By understanding the stages of change, starting small and setting realistic goals, you can learn to make healthier choices and in the process, reduce your risk for chronic disease.

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