Live better daily: WHO’s easy health hacks to outsmart non-communicable diseases

When we talk about health risks, most of us imagine sudden infections or accidents. But what if I told you that the real danger for most South Africans comes from the way we live every day?

Non-communicable diseases (NCDs), including heart disease, diabetes, cancers, chronic lung conditions and mental health disorders, are quietly behind more than 80% of all deaths in the WHO European Region, and the pattern is worryingly similar here in South Africa.

It sounds distant until you realise that these are not just numbers. They’re the heart attacks in our families, the cancers in our neighbourhoods, the diabetes diagnoses changing daily life for our friends. 

According to the World Health Organisation (WHO), tobacco, alcohol, unhealthy diets and physical inactivity are the four main culprits driving these illnesses, and most of us can do something about them.

Smoking

Tobacco is deadly in every form. Globally, it kills over 8 million people every year. Here in South Africa, research published in the "South African Medical Journal" shows smoking remains a major driver of heart disease, cancers and respiratory conditions.

Even “lighter” alternatives like hookah (water pipes) are far from harmless; every puff brings over 7,000 chemicals, hundreds of which are toxic or cancer-causing. And lifelong smokers lose at least 10 years of life on average, according to the CDC.

The healthiest choice is not to start or to stop as soon as possible.

Alcohol: less really is better

We often see alcohol as part of celebrations or weekend plans, but the reality is sobering. The WHO reports that alcohol causes more than 200 diseases and injuries, including liver disease, cancers and mental health conditions.

Globally, 2.6 million people die from alcohol use every year; nearly one in every 11 deaths in the European region is linked to alcohol.

South Africa is among the countries with the highest alcohol consumption per capita, and the South African Medical Research Council (SAMRC) has warned of rising alcohol-related harm.

Simply put: the more you drink, the higher the risk. For your health, less is always better; none is best.

Food as medicine: why diet matters every day

Unhealthy diets are now one of the biggest drivers of NCDs. Most people eat too much salt (WHO recommends max 5g per day), leading to high blood pressure, a major risk factor for heart attacks and strokes, which cause over 40% of all deaths in some regions.

Obesity is also rising fast: about 1 in 4 school-aged children in South Africa are overweight or obese, and more than a quarter of adults don’t meet the recommended physical activity levels.

Healthy eating isn’t about strict rules. It’s about variety and balance: whole grains, fruit, vegetables, lean proteins and healthy fats, while cutting down on salt, added sugar and processed foods.

For babies, exclusive breastfeeding for the first 6 months lays the foundation for lifelong health, as recommended by the WHO. For everyone else, aiming for a balanced, colourful plate is a simple but powerful step.

Move more: it matters at every age. It’s not just about hitting the gym. Physical activity can be as simple as walking, dancing, gardening, or even doing housework.

The WHO recommends:

• Adults (18–64): At least 150–300 minutes of moderate-intensity activity per week
• Children (5–17): Average 60 minutes per day of moderate- to vigorous-intensity activity
• Older adults: Same as adults, with added balance and strength training to prevent falls
• Pregnant women: At least 150 minutes of moderate activity weekly, unless advised otherwise
• Regular movement can lower your risk of heart disease, type 2 diabetes, obesity, depression and even some cancers, and it can boost your mood and quality of life, too.

In South Africa, where NCDs already strain our health system, the real tragedy is that many of these diseases are preventable. Change doesn’t mean perfection; it means small, daily choices:

Skipping the smoke

• Saying “no” to that extra drink.
• Choosing fresh food over processed snacks.
• Adding a daily walk to your routine.

By doing so, you’re not just adding years to your life; you’re adding life to your years. We often underestimate how much power we have over our own health.

But the science is clear: even small steps towards a smoke-free, alcohol-light, balanced and active lifestyle can dramatically reduce your risk of NCDs.