How to Take Care of Yourself to Stay Away from NCDs: Change Your Habits Quickly to Guard Against Diabetes and Hypertension

"NCDs" or non-communicable chronic diseases are a major public health issue caused by lifestyle and dietary habits. Let's learn how to prevent and take care of ourselves to stay away from this silent threat.

Understanding "NCDs": The silent threat from modern lifestyle behaviors.

"NCDs" (Non-Communicable Diseases) or chronic non-communicable diseases have become a significant public health problem today. Associate Professor Dr. Anyaporn Sijia Sutatsarawut from the Department of Family Medicine, Faculty of Medicine Ramathibodi Hospital, Mahidol University, explained that the health context in society has changed greatly from the past.

In the past, Thailand faced communicable diseases such as influenza and various infections. Nowadays, the main health problems are chronic non-communicable diseases, largely caused by changes in health behaviors and lifestyles, such as adopting Western diets, lack of exercise, leading to overweight and subsequent chronic illnesses.

This article will delve into the three most common chronic non-communicable diseases among Thais, along with treatment methods and proper self-prevention strategies.

A closer look at the top three chronic non-communicable diseases and how to care for yourself.

1. High Blood Pressure

High blood pressure usually develops with age, causing blood vessels to stiffen, combined with behavioral factors like consuming salty foods, being overweight, lack of exercise, and accumulated stress.

• Symptoms to watch for: In the early stages, it often shows no symptoms, so many people are unaware they have it. Therefore, blood pressure should be measured every time during health check-ups or doctor visits. Normal blood pressure should not exceed 140 systolic and 90 diastolic mmHg. If left uncontrolled, severe symptoms like intense headaches, dizziness, or complications affecting the heart and kidneys may occur.
• Treatment approach: For younger patients, doctors investigate underlying causes such as heart disease, kidney disease, hyperthyroidism, or vascular abnormalities. For older adults without other diseases, doctors assess severity. Mild hypertension is managed first with lifestyle changes like weight loss, exercise, reducing salt intake, and stress reduction. If ineffective or with high cardiovascular risk, medication to lower blood pressure will be prescribed accordingly.
• Prevention of this type of NCD: Maintain a healthy weight, reduce intake of strong or salty foods, manage stress, exercise regularly, and have an annual health check-up at least once a year.

2. Diabetes

Diabetes is a condition where blood sugar levels are higher than normal due to insulin hormone dysfunction. The most common type among the general population is type 2 diabetes, mainly caused by insulin resistance.

• Symptoms to watch for: Most patients show no symptoms initially. If blood sugar levels rise significantly, clear symptoms appear such as rapid weight loss despite increased eating, frequent thirst, frequent urination, and fatigue.
• Treatment approach: If blood sugar levels are moderately elevated, doctors recommend controlling sweet food intake and exercising. If levels are very high, oral medications to control blood sugar are necessary. For patients who cannot use oral meds or whose sugar remains uncontrolled, doctors may prescribe insulin injections or GLP-1 group drugs that also aid weight control.
• Prevention of this type of NCD: Avoid and reduce sweet foods such as sodas and desserts, including starchy foods, maintain a proper weight, and exercise regularly.

3. High Blood Cholesterol

This is a condition where blood fat levels exceed normal standards, posing a significant risk factor for future heart and stroke diseases.

• Symptoms to watch for: High blood cholesterol usually has no physical warning signs and is often detected only through blood tests during health check-ups.
• Treatment approach: If cholesterol levels are not very high and there is no risk of heart or brain vessel disease, doctors focus on diet control and exercise. If levels are very high or the patient is at risk of vascular disease, cholesterol-lowering medications are prescribed.
• Prevention of this type of NCD: Control intake of high-fat, greasy, fried foods by switching cooking methods to boiling or steaming, and exercise regularly to boost metabolism.

Annual health check-ups are key to avoiding the silent threat of NCDs. Since most chronic non-communicable diseases show no clear symptoms early on, neglecting self-care can allow the disease to progress unnoticed. Therefore, regular yearly health screenings are essential to detect hidden high blood pressure, diabetes, or high cholesterol early.

If detected, seek treatment promptly and follow medical advice consistently to reduce the risk of serious complications such as ischemic or hemorrhagic stroke. Start changing your eating habits and exercising today for long-term good health.