Chronic diseases: How to Live with the Ones We Have, and Prevent the Ones We Don’t
- Leslee Preece
- Jul 7
- 5 min read
85-90% of People 65 and older have at least one chronic disease. 79% have two or more. That sucks. We can all rattle off most of the common ones, because we either have them ourselves or know someone else who does. Heart disease, arthritis, Diabetes, Lung diseases like COPD and Asthma, Cancer, Obesity, neurodegeneration, etc.–it’s depressing just typing these out.
Why do senior citizens have so many chronic diseases? Well, the joke’s on us because it turns out that one of the big risk factors for chronic disease is…getting old. I guess that’s better than the alternative. But aging isn’t the only risk factor and many of the others we can actually do something about.
Risk Factors for Chronic Disease:
Modifiable behavioral risk factors
Smoking: Causes cancer, heart disease, stroke, COPD, and diabetes.
Poor nutrition: Linked to obesity, type 2 diabetes, heart disease, stroke, certain cancers, and depression.
Physical inactivity: Reduces cardiovascular and metabolic health, increases risk of diabetes, heart disease, and some cancers.
Excessive alcohol use: Associated with high blood pressure, heart disease, stroke, liver disease, and certain cancers.
Low fitness: Even in older adults, low physical fitness increases mortality risk for cardiovascular disease and all‑ causes death; fitness may be a stronger predictor than body fat alone.
Age‑related and medical risk factors
Aging process: Natural decline in organ function increases susceptibility to heart disease, dementia, arthritis, cancer, and respiratory illness.
Preexisting conditions: Hypertension, diabetes, and obesity in midlife can progress into chronic disease in later life.
Infections: Older adults are more vulnerable to severe illness from pneumonia, influenza, and other infections.
Social Issues
Economic stability: Lower income is linked to higher disability rates and earlier death rates.
Social isolation: Loneliness correlates with higher dementia risk and other health problems.
Access to care: Rural or underserved areas may have limited healthcare access, high costs, or mobility barriers.
Living environment: Lack of safe spaces for activity or access to healthy foods can limit healthy choices and increase disease risk.
We can seek out and advocate for help with senior finances, healthy food and healthcare access. Some resources come through Medicare, Medicaid, and local and state senior programs, as well as local food pantries and church programs. www.findhelp.org can help seniors find food pantries, meal programs, housing and financial assistance, and healthcare in our communities.
Prevention and Protection Strategies
Did you notice that we can immediately do something about eight of the twelve risk factors listed above? That’s a lot. Here’s what we can focus on:
Stop smoking
Even quitting at an old age brings significant benefits such as better lung function, reduced heart disease and stroke, improved energy and mobility and reduced cancer risk.
Limit Alcohol
less risk of many diseases, better sleep, cognition, and mood, less fall risk.
Regular physical activity
Endurance, strength, balance, and flexibility exercises can reduce chronic disease risk and fall injuries.
Healthy diet
Balanced nutrition supports weight management and metabolic health.
Preventive care
Vaccinations (flu, pneumonia), screenings (like colonoscopies), and early treatment can reduce disease burden.
Can these Strategies Slow or Partially Reverse Chronic Disease?
Slowing is well-supported: Healthy lifestyle choices can significantly delay the onset and progression of chronic diseases in older adults. This bullet point sums it all up!!
Partial reversal is emerging: Experimental therapies and regenerative strategies may restore some lost function, but these are still in research or early clinical stages. There is a ton of good stuff in the pipeline.
Early and sustained intervention matters: The most effective strategies work best when started before severe disease develops, but even in later life, changes can still yield impressive benefits.
The Genetics Factor: Working with the Hand We’re Dealt
Let’s talk about the elephant in the room: genetics. We can control many risk factors, but we can't change our genetic history. However, seeing genetics as a "destiny" is a mistake. Instead, we should view our family health history as a roadmap.
When we know what our risks are, we become our own best advocates. We can inform our doctors, stay on top of screenings, and manage tendencies through lifestyle. I speak from experience—my own family history includes heart disease, colon and other cancers, asthma, diabetes, osteoarthritis, and more. When I look at that list, I see some I already have. But I don’t see the rest as an inevitable future. I see a checklist for my own self-care. I eat well, stay active, keep up with screenings, and protect my skin. If, despite my best efforts, I encounter a condition I didn't plan for, I’ll know I’ve done absolutely everything in my power to live well. We do our best, and we let go of the rest.
Managing Chronic Disease
Chronic diseases are not fun, and nobody needs to minimize that. These conditions can lead to physical limitations, fatigue, pain, and cognitive decline, making everything we do and want to do more challenging. But there are things we can do to make our experience better and more manageable.
Personalized Care Plans and Teams
We can create a tailored care plan with trusted healthcare professionals that helps us make goals for lifestyle changes and improvement, receive the best treatments, and have help in monitoring medications and side effects. A caring team of healthcare personnel and family/friends protects us and gives us the best support.
Medication and Treatment Adherence and Monitoring
We should take medications exactly as prescribed and use tools like pill organizers, timers, or digital apps to prevent missed doses. Having a spreadsheet of meds, doses, and times is helpful for us and for doctors to review. We should take advantage of every treatment that is suggested by our health professional and that we’ve vetted.
Tech and Assistive Devices
Using reminders, wearable devices, and apps can aid in remembering to take meds, track vital signs, and improve safety. Assistive devices can support mobility and independence, reducing the risk of falls and injuries. My kids bought me an Apple watch because of its fall alarm. It has gone off twice. I took my cane with me to the movies last weekend because I was tired and wobbly. It is bedazzled so people are probably jealous.
Regular Health Checkups
Routine screenings and preventive care help detect complications early and allow quicker interventions. Colonoscopy prep is the seventh circle of hell, but worth it! We need to schedule regular visits with primary care providers and specialists to monitor disease progression and adjust treatment plans.
Healthy Lifestyle Choices
Nutrition: A balanced diet helps control blood sugar, blood pressure, and inflammation. Consulting a nutritionist can be very helpful for weight management and dietary adjustments for chronic conditions.
Physical Activity: Low-impact exercises such as walking, swimming, or tai chi improve cardiovascular health, mobility, and mental well-being. Seniors should aim for at least 150 minutes of moderate-intensity activity per week, if possible. We can modify strength programs for sitting or floor work as needed.
Stress and Mental Health: Mindfulness, counseling, and social engagement can reduce anxiety and depression, enhancing overall resilience. When we are determined to focus on things we can do about our condition instead of what we can’t do, we feel more empowered and less depressed. And don’t give up! I let myself have pity parties some days, and then I keep trying, even though it’s frustrating. One foot in front of the other...
And Lastly…
Remember, chronic disease is a challenge, but it doesn't define the limit of our capabilities. By combining these strategies, we can stay independent, reduce complications, and continue to find joy and purpose in our lives. We’re in this together, and you inspire me! Let’s keep the conversation going.
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