Every cigarette you smoke, every unhealthy meal you eat, every hour spent sitting—it all adds up.
Non-communicable diseases (NCDs) like cancer, heart disease, and diabetes are taking lives worldwide an the primary culprits behind this are risk factors such as tobacco use, overweight and obesity, excessive alcohol consumption, poor diet, and physical inactivity.
But the good news is: you don’t have to be a health expert to take action! Small, everyday choices can make a big difference in your health.
Tobacco Use
Smoking is one of the most established causes of NCDs, contributing to over 8 million deaths each year. But, if you’re trying to quit smoking, you don’t have to do it alone. Experts suggest gradually spacing out cigarettes; if quitting feels too difficult—cutting back over time is a good start. (World Health Organization: WHO, 2023)
Public health policies, such as smoking bans in public places and cigarette taxes, are designed to help reduce smoking rates, and many countries are even funding cessation therapies through their healthcare systems. Take advantage of these resources to kick the habit for good!
Photo by Lindsay Fox, licensed under CC BY 2.0
Obesity and Overweight
The rise in obesity is a significant contributor to diseases like type 2 diabetes and heart disease. In 2022, over 890 million adults were living with obesity globally. (World Health Organization: WHO, 2024a)
But there’s hope! Focus on making healthier food choices, even small ones, such as opting for whole grains, fruits, and vegetables. If you’re looking to be more active, remember that you don’t need a gym membership to stay healthy—walkable cities, with parks and public spaces, are key for encouraging outdoor exercise.
Alcohol Consumption
In 2019, around 2.6 million deaths were attributed to alcohol consumption globally, with 1.6 million of those deaths linked to non-communicable diseases (NCDs) like liver disease and certain cancers (World Health Organization: WHO, 2024)
To minimize these risks, here are some tips to manage your alcohol consumption:
- Make a plan – Before drinking, decide how many drinks you’ll have to avoid overindulging.
- Set a budget – Only bring a fixed amount of money for alcohol, so you don’t go beyond your limit.
- Let them know – Inform your friends or drinking companions about your limits to help stay accountable.
- Stay hydrated – Drink water between alcoholic beverages to help control your intake and stay hydrated.
Governments are also taking action to reduce alcohol-related harm by increasing taxes, restricting advertising, and offering support programs for people wanting to cut back or quit drinking.
Diet, Nutrition, and Physical Activity:
What we eat and how much we move are key factors in preventing NCDs. Choosing healthier food options and getting enough physical activity can make all the difference in preventing obesity, diabetes, and cardiovascular diseases. If you have access to public health campaigns or nutrition workshops, take advantage of them! Even small changes in your daily routine, like walking to work or opting for grilled food instead of fried, can add up and improve your long-term health.
Photo by PxHere, licensed under CC0 Public Domain
Moving Forward: Prevention is Key
The good news is that these risk factors are largely preventable. Governments, urban planners, and healthcare professionals have the tools to reduce the burden of NCDs by fostering environments that support healthier lifestyles. Creating walkable cities, implementing policies that reduce tobacco and alcohol consumption, and promoting better nutrition can help combat NCDs.
By making small, practical changes in our daily lives, we can be part of the solution. Whether it’s quitting smoking, choosing healthier meals, or walking instead of driving, we can all contribute to the fight against NCDs.
It’s not just about global statistics—it’s about our communities, our neighborhoods, and our future health.