Prevention Is Power: Outsmarting Heart Disease, Diabetes & Osteoporosis In Watertown WI
In a world full of fast food, screen time, and high stress, it’s easy to feel like chronic illness is inevitable. (To make sure we are all on the same page, chronic illness is defined as either persisting for a long time or a constantly recurring disease). We typically think of chronic conditions as “older” people problems. However, we are seeing younger and younger people developing them. Even in an age where medical breakthroughs are rapidly advancing, it’s surprising how many people still suffer from diseases that are largely preventable. These conditions not only take years off your life but also rob you of the energy and vitality you deserve. But many of the most common and life-altering diseases are actually preventable. Three of the biggest threats to long-term health—heart disease, type 2 diabetes, and osteoporosis—are strongly linked to lifestyle choices. The best part? You can take simple steps today to protect your future health. Contact our Watertown WI chiropractic clinic today to learn more.
Heart Disease: The Silent Killer You Can Outsmart
Heart disease remains the leading cause of death worldwide, but it’s also one of the most preventable. It often develops from years of poor diet, lack of exercise, smoking, and unchecked stress. High blood pressure, high cholesterol, and inflammation are all red flags that the heart is under strain. We often forget that the heart is a muscle and needs to be taken care of just like the other muscles in our body.
Prevention Tips:
- Eat a heart-smart diet rich in proteins, healthy fat like coconut oil, and vegetables.
- Cut down on highly processed foods and sugary foods that feed inflammation.
- Move more—aim for at least 150 minutes of moderate activity per week.
- Avoid smoking and limit alcohol.
- Manage stress with mindfulness, good quality sleep, and social support.
- Know your numbers - regularly check your blood pressure, cholesterol, and blood sugar levels
Type 2 Diabetes: A Growing Threat You Can Reverse
Type 2 diabetes develops when the body becomes resistant to insulin or doesn’t produce enough insulin. It doesn’t happen overnight. It develops over years as the body becomes resistant to insulin, often due to poor diet and lack of exercise. If left untreated, it can damage the heart, kidneys, eyes, and more—but it’s highly preventable. Studies show that even modest weight loss—5 to 7% of your body weight—can significantly reduce your risk.
Prevention Tips:
- Focus on a balanced diet with high fiber, non-processed protein, and healthy fats.
- Limit refined carbs (those low in fiber) and sugary drinks.
- Maintain a healthy weight—losing even 5-7% of excess weight can significantly reduce your risk.
- Get regular physical activity to improve insulin sensitivity.
- Stay on top of blood sugar levels with regular checkups if you’re at risk.
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Osteoporosis: The Bone Thief That Can Be Stopped
Often called the “silent disease,” osteoporosis weakens bones, making them brittle and prone to fractures. It’s especially common in older adults—particularly women—but bone health starts long before symptoms appear. Everyone seems to know that you need calcium for your bones, but did you know you need high levels of stomach acid to absorb your calcium? If you are taking antacids or a medication for heartburn or acid reflux, you are limiting the amount of calcium your body is able to absorb from foods or supplements. If you have heartburn or acid reflux, come see me. We have ways to heal your stomach so you can gain the best nutrients from your food.
Prevention Tips
- Boost calcium and vitamin D with Dairy, leafy greens, supplements and sunlight are your best allies.
- Weight-bearing exercises - activities like walking, dancing, or resistance training help build and maintain bone mass.
- Avoid smoking and limit alcohol. Both habits interfere with bone formation and calcium absorption.
- Start young - Peak bone mass is reached by your early 30s, so it’s never too early—or too late—to take action.
The Bottom Line In Watertown WI
Heart disease, type 2 diabetes, and obesity are among the most common—and preventable—health challenges of our time. The choices you make every day matter. By focusing on nutrition, movement, and mindfulness, you can take control of your health before disease takes control of you. Prevention isn’t just about avoiding illness; it’s about creating a life of energy, confidence, and longevity.
Start small, stay consistent, and remember: your future health begins today.
Join me at our FREE Wellness Class where we’ll dive deeper into each preventable disease as well as lifestyle changes you can easily add to be proactive about these diseases. Please join us at our Beaver Dam location for this FREE class on Tuesday, July 15th at 5:30pm. Invite your friends, family, neighbors, and anyone who supports your health. You do not need to be a patient to attend.
Yours in Health,
Dr. Stephanie Tyjeski
Dr. Stephanie graduated in December 2016 with her Doctorate in Chiropractic at Logan University. She continued on at Logan University to receive her Masters in Nutrition and Human Performance. She is also certified as a Digestive Health Professional through the Loomis Enzyme Institute. She currently works at Tyjeski Family Chiropractic and Wellness Center where she offers personalized nutritional counseling.