Non-communicable diseases

Non-communicable diseases (NCDs) are a diverse group of diseases that are not communicable, meaning that you can’t catch them from other people.  They are chronic diseases, meaning that they stay with you for life, often develop slowly, and are rarely completely curable. 

According to the World Health Organisation (WHO), NCDs kill 41 million people each year. This accounts for 71 per cent of all deaths globally. It is commonly thought that NCDs mainly affect older people, but more than 50 per cent of people with NCDs are younger than 70 years old.

 Examples of NCDs include:

• Heart disease such as heart attacks and hypertension
• Stroke
• Chronic respiratory diseases, including COPD and asthma
• Diabetes and kidney diseases
• Cancer
• Osteoporosis
• Mental health conditions
• Neurological disorders

NCDs are a result of a combination of various genetic, environmental and especially lifestyle factors, and are typically caused by unhealthy behaviours. People who smoke, lead a sedentary lifestyle, eat an unhealthy diet and drink alcohol are at higher risk of developing NCDs. Inadequate sleep, and stress are also linked to NCDs. NCDs are often prevalent in middle and low-income countries.

80 per cent of heart diseases, strokes, type 2 diabetes, and over one third of cancers can be prevented by:

• Cutting out tobacco
• Eating a healthy diet
• Being physically active
• Not drinking alcohol

By making positive lifestyle choices you can significantly cut down your NCD risk.

Include all major nutrients in your diet from a variety of fruit, vegetables, legumes, nuts, whole grains, and proteins. Consume as little sugar, saturated fats, and ultra-processed foods as possible. Avoid canned food and limit your intake of salt to no more than 5g a day.

Regular exercise helps prevent and manage many NCDs, including heart disease, stroke, diabetes and several cancers. Exercise daily for at least 25-30 minutes and do light stretching at your desk. Combine moderate-intensity activities such as a brisk walk, gardening, dancing, housework and domestic chores, with vigorous-intensity activities such as running, fast swimming, and fast cycling. Regular exercise helps you to maintain a healthy body weight, improves your mental health and well-being, cardiovascular system, decreases cholesterol levels, and it also helps to lower blood pressure.

Smoking is a leading cause of preventable NCDs, including lung cancer, heart disease, stroke and respiratory disease. The risk of developing NCDs reduce when you quit smoking. 

Drinking alcohol can lead to many NCDs such as liver damage, cardiovascular diseases, and some cancers.

6 to 8 hours of sleep is essential for a healthy body to function.

Find ways to calm your mind and reduce stress such as relaxation techniques, and meditation. 

Scheduling regular health check-ups with your doctor for blood pressure, cholesterol, and other screenings. This can mean catching issues early, which can help prevent or manage the progression of non-communicable diseases.