Many of today’s most common and costly health problems—including heart disease, diabetes, and obesity—are preventable. According to the CDC, nearly half of all premature deaths in the U.S. are linked to modifiable lifestyle factors, such as poor diet, physical inactivity, and tobacco use. The good news? Making a few consistent, evidence-based changes can go a long way toward reducing your risk.
At Epic Medical, we believe in the power of lifestyle medicine—integrating clinical care with healthy lifestyle changes to help you stay well, not just treat illness. As Fox Chapel’s trusted provider of family medicine and concierge primary care, we’re here to support your long-term health with preventive strategies tailored to your life and goals.
Schedule a wellness appointment with Epic Medical today.
Let’s explore five high-impact habits that can help you prevent chronic diseases and feel your best at every stage of life.
1. Prioritize Nutrition: Your First Line of Defense
What you eat has a direct effect on your body’s ability to fight disease. A diet focused on healthy foods like vegetables, whole grains, lean proteins, and healthy fats can reduce inflammation, balance blood sugar, and support heart health. At Epic Medical, we encourage patients to make sustainable improvements like:
- Cooking more healthy meals at home
- Reducing processed foods and added sugars
- Choosing high-fiber, plant-forward options
- Staying hydrated throughout the day
Good nutrition is especially important in lifestyle modification for diabetes and can help regulate blood sugar and maintain a healthy weight. These small changes are also among the most effective ways to prevent diseases like high cholesterol and cardiovascular disease.
2. Move More: Exercise Supports Your Entire System
Physical activity doesn’t just help with fitness—it improves circulation, lowers high blood pressure, boosts mood, and supports metabolic function. Even just 30 minutes of moderate movement most days of the week can offer measurable health benefits, including:
- Lower risk of heart disease and stroke
- Improved insulin sensitivity
- Stronger muscles and bones
- Better sleep and energy levels
At Epic Medical, we help patients find movement routines that are realistic and enjoyable—whether that means walking, swimming, yoga, or dancing. The goal is consistency, not perfection.
3. Get Better Sleep: A Pillar of Preventive Health
Sleep is when the body restores itself—physically and mentally. Poor sleep is linked to higher rates of chronic diseases, weakened immune function, and even insulin resistance. Developing a healthy sleep routine is a simple, powerful way to support long-term health.
Key tips we often share include:
- Going to bed and waking at consistent times
- Limiting screen time before bed
- Creating a cool, dark, quiet sleep environment
- Avoiding heavy meals or caffeine in the evening
When patients struggle with sleep, our team explores underlying causes and offers personalized strategies that fit their lifestyles.
4. Manage Stress: Protect Mental and Physical Health
Chronic stress affects every system in the body and has been shown to contribute to serious health problems, including high blood pressure, anxiety, digestive issues, and inflammation. At Epic Medical, we consider stress management an essential part of overall wellness.
Effective approaches may include:
- Mindfulness or meditation practices
- Time outdoors and nature exposure
- Creative outlets like journaling or music
- Support from a therapist or mental health professional
We also help patients understand how stress affects physical symptoms and offer referrals and resources when needed. Protecting your mental health is just as important as treating physical illness.
5. See Your Doctor Regularly: Stay Ahead with Preventive Care
One of the most important yet overlooked healthy habits is scheduling routine visits with your health care professional. Preventive healthcare is not just about screenings—it’s about identifying risk factors early and building a plan to avoid them altogether.
At Epic Medical, our preventive services include:
- Annual wellness exams
- Blood pressure and cholesterol checks
- Screenings for chronic diseases like diabetes and heart disease
- Health coaching and lifestyle planning
- Early detection of other chronic diseases
The importance of preventive health care can’t be overstated—it gives you the opportunity to catch concerns early and make proactive changes with your provider’s guidance.
Why Choose Epic Medical for Your Preventive Health Journey?
At Epic Medical, we believe that lasting health begins with trust, education, and proactive care. Whether you're focused on making healthy lifestyle changes or managing early signs of chronic diseases, our team is here to support you with the attention and continuity you deserve.
What sets us apart:
- Personalized, relationship-based care: We get to know you beyond the chart, building a care plan that aligns with your goals and lifestyle.
- Preventive care with purpose: From screenings to lifestyle coaching, we help you stay ahead of illness—not just respond to it.
- Concierge medicine available: Enjoy direct access, longer appointments, and a more convenient care experience tailored to your life.
- Comprehensive family medicine: We care for patients of all ages and stages, offering a trusted medical home for your entire family.
- Experienced, compassionate providers: Led by Dr. Skvarla, our team is committed to delivering evidence-based care in a warm, supportive setting.
Choosing Epic Medical means choosing a partner who truly listens, guides, and empowers you at every step of your wellness journey.
Let’s Build Better Habits Together at Epic Medical
Lasting health is built on everyday actions. When supported by expert care, those actions can help prevent illness and improve your overall well-being. At Epic Medical, we’re here to help you create realistic, personalized steps toward a healthier future.
Schedule your wellness visit with Epic Medical in Fox Chapel today and experience the difference of compassionate, prevention-focused care.
