Your Health Reset Starts Now: How to Prevent Lifestyle Diseases, According to a Doctor
- Doctor Anywhere Team
- Jan 26
- 6 min read
January often feels like a reset button. It’s the time when many of us promise to eat better, move more, sleep longer, and finally “take our health seriously.” But beyond short-term resolutions, one of the most important commitments we can make is protecting our long-term health, especially when it comes to preventing lifestyle diseases.
Lifestyle diseases like diabetes, high blood pressure, high cholesterol, obesity, and cancer don’t happen overnight. They develop quietly over time, shaped by our daily habits, food choices, stress levels, and routines. What makes them even more dangerous is that many people don’t feel sick until complications appear.
To help shed light on this, we sat down with Dr. Zetch Cruz-Ram, MD, FPCOM, Medical Director of Doctor Anywhere Philippines, to talk about what lifestyle diseases really are, who’s at risk, early warning signs to watch out for, and how small, consistent habits can make a big difference.
What Are Lifestyle Diseases?
When asked what exactly counts as a lifestyle disease, Dr. Z explains:
“Based on the term lifestyle, it’s actually linked to how we live day to day. So it concerns what we eat, how much we move, how much we sleep, and how we handle stress,” she shares.
These daily factors slowly influence our health over time. According to Dr. Z, some of the most common lifestyle diseases include: “Type 2 diabetes, high blood pressure, high cholesterol, heart diseases, fatty liver, obesity, and even some forms of cancer.”
She adds that these conditions don’t usually come from a single event or habit, “Lifestyle diseases are not a one-time big-time thing. It develops through time because of your lifestyle.”
For Filipinos, this hits close to home. Diets high in rice, sugary drinks, and fatty or salty foods—combined with long work hours, stress, and limited physical activity—can quietly raise health risks year after year.
Early Warning Signs You Shouldn’t Ignore
One of the biggest challenges with lifestyle diseases is that many of them start silently. “Most lifestyle diseases are silent at first. You won’t really know that you have this type of disease unless something happens, or if you don’t do regular checkups, you’ll discover it too late,” says Dr. Z.
Still, there are warning signs that shouldn’t be ignored.
For type 2 diabetes, Dr. Z mentions, “If you’re always thirsty, always tired, have blurry vision, or you’re prone to infections… one common sign is when your urine attracts ants.”
For high blood pressure, symptoms can be subtle or absent. “It’s usually headaches, dizziness, palpitations, sometimes nosebleeds, or totally no symptoms at all.”
That’s why hypertension is often called a “silent killer.” She shares, “They actually call hypertension ‘traydor’ because you won’t know you have it until it’s very advanced, and some cases lead to stroke or aneurysm.”
For high cholesterol, symptoms are often non-existent, and for obesity, the signs are more visible: “The more we gain weight, the more we are labeled obese.”
Who Is Most At Risk of Developing These Diseases?
Lifestyle diseases don’t discriminate, but certain factors increase risk.
“You’re at a higher risk if you have a family history of diabetes, hypertension, or heart disease,” Dr. Z explains.
Other risk factors include:
A sedentary lifestyle such as with little movement, long hours sitting
Diets high in salt, sugar, and fat
Weight gain, especially around the waist
Chronic stress and poor sleep
Smoking and regular alcohol intake
Being 35 years old and above
“As we age, hormones are not the same as when you’re in your 20s,” she adds.
This is also why routine health exams become more important as we get older.
Small Daily Habits That Make a Big Difference
The good news? Preventing lifestyle diseases doesn’t require perfection, just consistency.
When it comes to food, Dr. Z recommends, “Eat more vegetables. Should be half of your plate. Minimize sugary drinks, and watch your portions.”
Rice lovers don’t need to panic. “I know rice is life in the Philippines. So measure your rice, half rice, or try alternatives like brown rice, black rice, or multigrain.”
For movement, Dr. Z recommends, “Twenty to thirty minutes of walking a day is good. And stretch or stand every one to two hours, especially if you’re always sitting.” Even small choices count, like taking the stairs when you can.
And for stress and recovery, she says, “Set one day of rest for a week-long stress.”
Most importantly, “Don’t wait for symptoms to appear. Do your lab exams, blood pressure checks, and basic annual checkups.”
How Doctor Anywhere Helps You Stay on Track
Consistency is often the hardest part of preventive care, and this is where digital health can help.
“Doctor Anywhere can actually be your health accountability buddy,” Dr. Z shares. Through the Doctor Anywhere app app, doctors can:
Establish your baseline health data
Provide personalized recommendations
Monitor labs, blood pressure, and vital signs
Schedule regular follow-ups
“What’s good about Doctor Anywhere is you don’t need to line up. Just open the app, choose your doctor, set a schedule, and wait for your consultation.”
It’s especially helpful for busy professionals and work-from-home individuals who may delay care because of time constraints.
A Healthier Year Starts with Awareness
As we step into a new year, it’s easy to focus on quick fixes. But real health is built through awareness, early detection, and daily habits we can sustain.
Dr. Z leaves us with this reminder, “Lifestyle diseases are common, but they are preventable and manageable, especially when caught early. It doesn’t have to be perfect, but we have to be aware, proactive, and consistent.”
This January, consider making preventive care part of your routine. A simple checkup today could help prevent serious complications tomorrow, and Doctor Anywhere makes that first step easier than ever. See a doctor online for personalized medical guidance. Our general practitioners are available 24/7, even on weekends and holidays, with an average waiting time of less than five minutes. You can also book appointments with our specialists, and mental health experts, all from the comfort of your home.
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Sources:
1. Dr. Cruz-Ram, Zetch. Interviewed on January 15, 2025.
ABOUT THE EXPERT
Dr. Zetch Cruz-Ram, MD FPCOM, is a fellow in occupational medicine and the Medical Director at Doctor Anywhere Philippines. She earned her Doctor of Medicine degree from Our Lady of Fatima University and is a certified LOMA underwriter. With over 19 years of experience in medical administration, health insurance, and healthcare operations, Dr. Z has expanded her expertise beyond traditional medicine by completing R Programming for Data Science at Johns Hopkins University on Coursera and AI in Healthcare Specialization at Stanford University on Coursera. She's passionate about using technology and data-driven solutions to streamline healthcare processes and enhance patient experiences.
Currently pursuing studies in Neuro-Linguistic Programming (NLP) Master Practitioner and The Complete AI Guide on Udemy, she's always learning and staying at the forefront of both mental health care and healthcare technology. Before joining Doctor Anywhere, she was the Medical Director and Head of Medical Services at InLife Health Care. Outside of work, Doc Z is a total BTS superfan (yes, she's ARMY!) and an amazing dancer - proving that even healthcare leaders know how to have fun and stay balanced!
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