Copyright Charleston Post and Courier
Simple lifestyle changes can help prevent serious conditions linked to inactivity and poor nutrition CLEVELAND, OH, October 29, 2025 (EZ Newswire) -- Heart disease now claims over 940,000 lives each year in the U.S., and rates of type 2 diabetes and obesity have more than doubled since the 1990s. Fitness coach Harsha Pakhal says these trends reflect how modern life has replaced healthy habits like movement, balanced eating, and rest with stress, convenience, and inactivity. Drawing on years of experience working with clients, he outlines the five biggest health risks of neglecting exercise and nutrition—and how to get your health back on track. 1. Heart Disease Heart disease is the world’s leading cause of death, and it’s increasingly affecting younger adults. Diets high in fried and processed foods, long hours of sitting, and constant stress raise blood pressure and cholesterol, putting strain on the cardiovascular system. Over time, fatty deposits form inside the arteries, restricting blood flow and forcing the heart to work harder, which increases the risk of heart attack and stroke. Here’s what you can do to lower your risk: Move for 30 minutes a day to keep your heart strong and blood flowing. Cut down on fried and processed foods and eat more whole, natural meals. Take time each day to relax and manage stress to support heart health. 2. Type 2 Diabetes A generation ago, Type 2 diabetes was mostly seen in older adults. Now it’s appearing in teenagers and young professionals. If you eat a lot sugary snacks, drink soda, or skip exercise, your blood sugar levels stay high. The body releases more and more insulin to handle it, but over time your cells stop responding. That’s called insulin resistance. As sugar builds up in the bloodstream, it leads to fatigue, weight gain, and long-term damage to your eyes, kidneys, and nerves. Harsha Pakhal recommends beginning with these simple, sustainable habits: Choose whole grains and fruits instead of sugary snacks and white bread. Take a short walk after meals to help your body control blood sugar. Drink plenty of water throughout the day to stay balanced and reduce cravings. 3. Fatty Liver Disease Fatty Liver Disease occurs when excess fat builds up in the liver, making it harder for the body to filter toxins and process nutrients. As the liver stores unused calories as fat, it becomes inflamed and scarred, which can progress to serious conditions like cirrhosis or liver failure if left untreated. Non-alcoholic fatty liver disease (NAFLD) has become the most common chronic liver condition worldwide, now affecting about one in three adults. In the U.S., cases have tripled since the 1980s, driven by diets high in sugar and processed foods and sedentary lifestyles. To help prevent fatty liver disease, try making these small but effective lifestyle changes: Eat fewer processed foods and sugary drinks and focus on whole, balanced meals. Exercise regularly to help your body use stored fat instead of sending it to the liver. Maintain a healthy weight and get regular checkups to monitor liver function. 4. Osteoporosis and Muscle Loss Harsha explains the cause of osteoporosis: “When people don’t move regularly or get enough protein and nutrients like calcium and vitamin D, their bones and muscles weaken over time.” This makes them more prone to fractures, joint pain, and mobility issues as they age. Strength training, daily movement, and a nutrient-rich diet help keep the body strong and resilient. These easy changes can go a long way in keeping your bones strong and healthy: Do resistance or weight-bearing exercises several times a week to build strength. Eat enough protein and calcium-rich foods to support bones and muscles. Get regular sunlight or vitamin D to maintain bone density and prevent weakness. 5. Depression and Anxiety Exercise and nutrition play a powerful role in emotional health and overall mental balance. Regular movement increases endorphins and serotonin, which improve mood and focus, while nutrient-rich foods keep energy steady and help regulate stress. Research shows that people who are inactive or eat poorly are significantly more likely to experience depression and anxiety. Over time, poor lifestyle habits raise stress hormones, disrupt sleep, and make it harder for the brain to stay resilient. You can support your mental health by focusing on these everyday habits: Move your body for at least 20 minutes a day to boost mood and reduce tension. Eat balanced meals with protein, healthy fats, and colorful produce to stabilize energy. Set a regular sleep schedule and limit screen time before bed to support mental recovery. About Harsha Pakhal Fitness Harsha Pakhal is a fitness coach and personal trainer dedicated to helping people build strength, confidence, and lasting healthy habits. With years of experience working one-on-one with clients, he focuses on practical, sustainable changes that fit real life. His approach combines movement, nutrition, and mindset to help others not just reach their goals, but create a lifestyle that supports long-term health and balance. For more information, www.harshapakhal.com. Media Contact Jessica Brown info@mercurynewsmedia.com ### SOURCE: Harsha Pakhal Fitness See release on EZ Newswire
