We tend to think of disease as bad luck or genes. Though those factors do contribute, a preponderance of scientific evidence suggests they are not where we should focus our attention:
“Our behaviors are the primary determinant of our health for most people”
says Dr. Edward Gregg, a biostatistician at Emory University in Atlanta who has spent decades studying disease risk among Americans.
Unhealthy habits trigger a Psunami of biological reactions – chronic inflammation, hormonal imbalance, oxidative stress and injury to our blood vessels and DNA. This internal environment eventually creates an enormous field which is ripe for a wide range of diseases.
This article classifies and compiles more than 100 diseases or health conditions associated with habits that are easy to change. The purpose is not to scare, but to inform. It is the first, crucial step toward knowing what to do if you want to take some steps that could dramatically lower your risk.
The Primary Unhealthy Habit Groups
Unhealthy Diet: A poor quality diet that is rich in ultra-processed foods and sugar, bad fats (saturated and trans fats) and sodium but low in fiber, fruits and vegetables.
Lack of Physical Activity: An inactive way of living with regular to no exercise.
Tobacco use: Smoking and the use of other tobacco products.
Problematic Alcohol Drinking: Heavy and binge drinking.
Chronic Stress & Lack of Sleep: Unresolved mental stress, and chronic insomnia or lack of good sleep.
| Disease | Linked Habits |
|---|---|
| Coronary Artery Disease | Poor Diet, Inactivity, Smoking, Alcohol |
| Heart Attack (Myocardial Infarction) | Poor Diet, Smoking |
| Heart Failure | Smoking, Alcohol |
| Stroke (Ischemic & Hemorrhagic) | Poor Diet, Smoking, Alcohol |
| High Blood Pressure (Hypertension) | Poor Diet, Alcohol |
| Atherosclerosis | Poor Diet, Smoking |
| Peripheral Artery Disease (PAD) | Smoking, Inactivity |
| Deep Vein Thrombosis (DVT) | Inactivity |
| Abdominal Aortic Aneurysm | Smoking |
| Cardiomyopathy | Excessive Alcohol |
| Disease | Linked Habits |
|---|---|
| Lung Cancer | Smoking |
| Mouth Cancer | Smoking, Alcohol |
| Throat Cancer (Pharyngeal) | Smoking, Alcohol |
| Voice Box Cancer (Laryngeal) | Smoking |
| Esophageal Cancer | Smoking, Alcohol |
| Stomach Cancer | Poor Diet, Smoking |
| Liver Cancer | Alcohol, Obesity |
| Pancreatic Cancer | Poor Diet, Smoking |
| Colon & Rectal Cancer | Poor Diet, Inactivity |
| Kidney Cancer | Smoking, Obesity |
| Bladder Cancer | Smoking |
| Cervical Cancer | Smoking |
| Ovarian Cancer | Obesity |
| Endometrial Cancer | Obesity |
| Prostate Cancer | Poor Diet |
| Breast Cancer (Postmenopausal) | Obesity, Alcohol |
| Disease | Linked Habits |
|---|---|
| Type 2 Diabetes | Poor Diet, Inactivity |
| Metabolic Syndrome | Poor Diet, Inactivity |
| Obesity | Poor Diet, Inactivity |
| Fatty Liver Disease (Non-Alcoholic) | Poor Diet, Obesity |
| Insulin Resistance | Poor Diet |
| Polycystic Ovary Syndrome (PCOS) | Aggravated by Obesity |
| Hypothyroidism | Influenced by Diet |
| Gout | Poor Diet, Alcohol |
| Disease | Linked Habits |
|---|---|
| Chronic Obstructive Pulmonary Disease (COPD) | Smoking |
| Emphysema | Smoking |
| Chronic Bronchitis | Smoking |
| Asthma | Triggered/Worsened by Habits |
| Lung Infections (Pneumonia, TB) | Increased Susceptibility |
| Idiopathic Pulmonary Fibrosis | Environmental Toxins |
| Disease | Linked Habits |
|---|---|
| Cirrhosis | Alcohol |
| Alcoholic Hepatitis | Alcohol |
| Pancreatitis | Alcohol, Poor Diet |
| GERD | Poor Diet, Alcohol |
| Peptic Ulcers | Smoking, Alcohol |
| Gallstones | Poor Diet |
| IBD Flare-ups | Poor Diet, Smoking |
| IBS | Triggered by Diet |
| Diverticulitis | Poor Diet |
| Constipation | Low Fiber Diet |
| Hemorrhoids | Inactivity, Constipation |
| Disease | Linked Habits |
|---|---|
| Osteoarthritis | Inactivity, Obesity |
| Osteoporosis | Poor Diet, Inactivity |
| Sarcopenia | Inactivity |
| Gout | Diet, Alcohol |
| Chronic Back Pain | Poor Posture, Inactivity |
| Rheumatoid Arthritis | Smoking |
| Disease | Linked Habits |
|---|---|
| Dementia (Alzheimer’s) | Poor Diet, Stress, Inactivity |
| Vascular Dementia | Poor Circulation |
| Depression | Poor Diet, Stress, Substance Use |
| Anxiety Disorders | Stress, Poor Sleep |
| Cognitive Decline | Poor Diet, Inactivity |
| Sleep Disorders | Stress, Alcohol |
| Migraines | Diet, Stress |
| Peripheral Neuropathy | Alcohol, Poor Diet |
| Substance Use Disorders | Alcohol, Drugs |
| Disease | Linked Habits |
|---|---|
| Chronic Kidney Disease (CKD) | Hypertension, Diabetes |
| Kidney Failure | High Blood Pressure, Smoking |
| Kidney Stones | Poor Diet, Dehydration |
| Urinary Incontinence | Obesity |
| Bladder Issues | Smoking, Obesity |
| Condition | Linked Habits |
|---|---|
| Erectile Dysfunction | Smoking, Alcohol |
| Infertility | Smoking, Alcohol, Obesity |
| Low Sperm Count | Smoking, Alcohol |
| Pregnancy Complications | Obesity, Alcohol |
| Birth Defects (FASD) | Alcohol |
| Low Libido | Stress, Alcohol |
| Menstrual Irregularities | Obesity, Stress |
| Condition | Linked Habits |
|---|---|
| Macular Degeneration | Smoking |
| Cataracts | Smoking |
| Diabetic Retinopathy | Diabetes, Poor Diet |
| Vision Loss | Smoking, Alcohol |
| Hearing Loss | Smoking, Cardiovascular Health |
| Gum Disease | Poor Hygiene, Smoking |
| Tooth Decay | Poor Diet, Sugar |
| Oral Thrush | Poor Hygiene |
| Loss of Taste & Smell | Smoking |
| Condition | Linked Habits |
|---|---|
| Psoriasis | Stress, Alcohol |
| Acne | Diet, Stress |
| Skin Aging | Smoking, Sun Exposure |
| Poor Wound Healing | Smoking, Diabetes |
| Hair Loss | Stress, Poor Diet |
| Brittle Nails | Poor Diet |
| Skin Cancer | Sun, Alcohol, Smoking |
| Disease | Linked Habits |
|---|---|
| Frequent Colds & Flu | Weakened Immunity |
| Shingles | Stress |
| Slow Recovery from Infections | Poor Diet, Stress |
| Hospital-Acquired Infections | Weakened Immunity |
| Condition | Linked Habits |
|---|---|
| Chronic Fatigue Syndrome | Poor Habits |
| Systemic Inflammation | Poor Diet, Stress |
| Weakened Immune System | Poor Diet, Sleep Deprivation |
| Nutritional Deficiencies | Poor Diet |
| Accidents & Injuries | Alcohol, Drug Use |
| Poor Surgical Outcomes | Smoking, Alcohol |
| Reduced Quality of Life | Poor Lifestyle |
| Premature Death | Multiple Unhealthy Habits |
The Path Forward: Power is in Prevention
It’s a frightening roll call – but it says nothing if not hope. Our habits, unlike our genes or age, are in our control. You don’t have to overhaul every last thing all at once. The cumulative effect of very small, if steady, changes is indeed staggering.
Positive Changes to Make:
Eat a Whole-Foods Diet Stock up on fruits, vegetables, whole grains, lean proteins and healthy fats.
Move More: Try to get at least 150 minutes a week of moderate-intensity exercise.
Don’t Smoke at All: That is the greatest contribution you can make to your health.
Restrict Alcohol: Drink in moderation, if at all.
Practice Relaxation: Stress-awareness, meditation, yoga and even your favourite hobbies.
Get Enough Sleep: Aim for 7-9 hour of quality sleep each night.
Hydrate yourself: Keep taking water throughout the day.
When you comprehend the cause-and-effect relationship between your day-to-day choices and your future health, you can transition from being the recipient of your health destiny to the architect of it. You body possesses the most remarkable capacity for healing and rejuvenation when that proper support is provided. The power to transform your health forecast is, literally, in your hands.
The Psychological Framework for Change Unhealthy Habits
Instead of judging yourself (“I’m so lazy, fat for not exercising”), a psychologist would want you to be more curious about what’s actually going on with you and learn something about why you’re feeling as blocked as you do (“I notice that the thought of having to go out again after a busy day feels overwhelming”).
That takes away shame, which is a huge barrier to change.
Get Clear on Your “Why”
Relate the shift to your most core values. Is it so you have more energy to play with your kids? To live on one’s own in old age? To feel proud of yourself? A good, personal “why” is more potent than a fuzzy “should.”
Cost-Benefit Analysis
Write out on paper what are the short-term and long-term benefits of this habit, and the short-term and long-term costs. What frequently happens in my experience is that we fetishize the immediate good (stress relief) and blithely ignore the delayed bad (health damage). Calling it out tips the balance.
Preparation: Designing Your Environment and Brain for Success
This is where you pave the way for success by making the undesired habit more difficult and the desired habit easier.
Cue Management
- Take Away the Temptation: Do not have bad food in your house. Delete the food delivery app. Unfollow accounts that make you compare yourself.
- Keep It Hidden: Stash cigarettes in the basement. Keep the cookies on a high shelf in an airtight container.
The Golden Rule: When breaking a habit, it’s best to replace it with another routine instead of just stopping the old one. You need to find a healthier habit that meets the same fundamental reward.
Old Loop: Trigger (Stress) → Routine (Have candy) → Reward (Sugar rush/distraction)
New Loop: Trigger (Stress) → Routine (Take a 5-minute walk/Breathing exercises) → Reward (Stress relief/distraction)
Cognitive Restructuring
This is a major aspect of CBT. Learn to recognize and combat the unproductive thoughts and beliefs that fuel your habits.
Thought: “I had a tough day, I earned this whole bottle of wine.”
Reframe: “It’s been a hard day, and I need some coddling. What would really soothe and revitalize me? A hot bath? Calling a friend? Watching a favorite movie?”
Chapter 11: The Action Stage – Putting Feet to Your Steps with Smart Strategies
This is the point at which you become actively engaged in creating new habits.
Begin Insanely Small (The “Two-Minute Rule”)
Based on James Clear’s Atomic Habits, the idea is to make a new habit so easy you can’t say no. Want to run? Just put on your running shoes to begin. Want to eat healthier? Begin with one vegetable a day. This creates momentum and defines who you are as a finisher.
1) Utilize Implementation Intentions
Lilian Nepomuceno describes this as a compelling psychological tactic. Instead of just saying “I’ll exercise more,” say, “If it is 7:00 AM and I have work, then I will put on my shoes and walk for 15 minutes.” This “if-then” plan creates a cognitive link between your cue and your new routine.
Focus on the System, Not the Goal
Rather than obsessing over “losing 20 pounds,” focus on building a system — “I am someone who eats a healthy breakfast and goes for a walk every day.” The goal is a result; the system is the process that will get you there.
Be Self-Compassionate (Dr. Kristin Neff)
This is absolutely essential. You will slip up. Psychologists say that self-criticism after a fall activates the threat system of the brain and makes it more likely that you will abandon your efforts altogether.
Self-compassion – treating ourselves with the kindness we would offer a friend – enables us to recognize the mistake, learn from it, and move forward again without a destructive setback of shame.
Stage 3: Maintenance & Relapse – Making It Last
Change is not a linear path. Mistakes are an integral part of the process.
Envision Lapses
A psychologist would have you visualize how to deal with difficult situations. “What if I’m at a party and everyone is drinking a lot?” Planning (such as “I’ll hold some seltzer with lime and excuse myself to call my partner”) minimizes decision fatigue in the moment.
Focus on Progress, Not Perfection
Pay attention to the streaks you achieve but don’t get discouraged by a broken streak. You exercised 15 days in a month and missed 5. That’s 15 victories! This is known as a growth mindset.
Social Support and Accountability
Tell a friend who is supportive or join a group. Having someone else to hold you accountable and encourage you is a strong indicator of long-term success.
Summary: The Psychologist’s Prescription
- Get Curious, Not Furious: Chart your habit loops with no shame.
- A Deeply Personal “Why”: It must be linked to your innermost being.
- Change Your Fields: Make the bad habit difficult, and the good habit simple.
- Replace, Don’t Erase: Identify the kind of reward offered by the problem behavior and find a positive behavior that provides something similar.
- Begin So Small It Seems Ridiculous: Gain traction with minuscule, “two-minute” victories.
- Be Your Own Best Friend: Employ self-compassion, not self-criticism, when you trip.
- Plan for Slipups: Prepare a strategy when lapses occur so they don’t turn into relapses.
The way back from unhealthy habits is a skill – one you can learn. It’s not a reflection of your integrity as a person. When you know why people do what they do, you can work with your brain instead of against it to create the life you are striving for.
You may also read about How to Stay Fit: Effective Health Tips for Busy People
