ZAHID QADRI
Lifestyle diseases were once spoken of as distant problems of big metros and affluent societies. Today, they walk our streets, sit at our dastarkhwan, and silently enter our homes. Hypertension, diabetes, heart disease, obesity, fatty liver, anxiety and depression—these are no longer rare medical terms reserved for hospital corridors; they are becoming part of everyday conversations in our mohallas and markets.
In Kashmir, we have long prided ourselves on our natural surroundings, fresh produce, and simple living. Yet our reality is changing fast. The shift from an active, outdoor life to a more sedentary, screen-centred existence is visible in every age group. Children who once played in open fields now spend hours on phones. Adults juggle demanding schedules, irregular meals, and constant stress. Elders, who should be walking in orchards and breathing clean morning air, often remain indoors, lonely and inactive. This change in lifestyle is reshaping our health profile—and not for the better.
Doctors across the Valley are reporting a steady rise in lifestyle-related conditions. Young men in their thirties presenting with high blood pressure, women in their twenties diagnosed with pre-diabetes, and teenagers struggling with obesity or anxiety are no longer exceptions. Many of these diseases develop slowly and painlessly. There is no sudden fall, no visible injury. Instead, there is gradual damage over years: to the heart, to blood vessels, to the liver, and to the mind. By the time symptoms become obvious, the disease is often advanced.
Several factors are driving this silent epidemic. Our diet has undergone a dramatic transformation. Traditional home-cooked meals, seasonal vegetables, pulses, and moderate portions are increasingly replaced by oily fast food, processed snacks, sugary drinks, and late-night eating. What we call “treats” have quietly turned into daily habits. The portion sizes have grown, while the quality of nutrition has declined.
Physical activity has reduced just as sharply. The walk to school, the cycle to tuition, the daily chores, and the outdoor games that once kept our bodies moving are steadily disappearing. In their place, we have long hours of sitting—at desks, in vehicles, and before screens. The body, built to move, is being forced to stay still. The result is weight gain, stiff joints, low stamina, and an increased risk of almost every lifestyle disease.
Layered on top of this is chronic stress. Political uncertainty, economic pressures, unemployment, academic competition, and social expectations all weigh heavily on people’s minds. Many cope by overeating, smoking, or misusing substances; others silently battle insomnia, irritability, and burnout. Mental health and physical health are deeply connected. When the mind is constantly under strain, the body eventually pays the price.
Yet amid this worrying picture, one fact must be underlined: lifestyle diseases are largely preventable. That is both the challenge and the opportunity. Unlike infections, which may spread despite precautions, lifestyle illnesses often grow out of daily choices—what we eat, how much we move, how we sleep, whether we smoke, and how we handle stress. This does not mean that individuals alone are to blame. Our choices are shaped by family habits, community norms, urban planning, and the wider economic environment. Prevention, therefore, must be both personal and collective.
At the personal level, small, consistent changes can make a remarkable difference. Replacing sugary drinks with water or traditional unsweetened beverages, reducing fried and processed food, eating more vegetables and fruits, and respecting meal timings are simple but powerful steps. A daily walk of even 30 minutes, preferably in fresh air, can lower blood pressure, improve mood, and support weight control. Regular sleep, limited screen time at night, and short breaks during work to stretch and move are not luxuries; they are necessities for long-term health.
Families have a special role in shaping habits. Children learn by watching adults, not only by hearing advice. If the elders of the house smoke, skip breakfast, or spend all evening on their phones, it is unrealistic to expect the young to behave differently. Shared family meals, where everyone eats the same healthy food at the same time, set a strong example. Turning evenings into moments for a walk together, a light game, or a conversation instead of endless scrolling can slowly change the culture within the home.
Schools, too, must recognise that health is not separate from education. A child who is tired, overweight, or anxious will struggle to learn. Introducing regular physical activity, sports, and basic health education into the timetable is not a distraction from academics; it is an investment in better learning and a healthier future generation. Canteens and shops near schools should be encouraged—if not compelled—to offer healthier options instead of just chips, sugary drinks, and deep-fried snacks.
On a wider scale, policymakers and health authorities need to treat lifestyle diseases with the same seriousness as any other public health threat. Regular screening camps for blood pressure, blood sugar, cholesterol, and body weight can help catch problems early, when they are still reversible. Primary health centres must be equipped not only with medicines, but also with trained counsellors and nutritionists who can guide people towards better habits. Public campaigns, using local languages and relatable examples, should speak frankly about the dangers of smoking, over-eating, and inactivity—without shaming individuals, but by empowering them.
Urban planners and local bodies also share responsibility. If our neighbourhoods lack safe pavements, parks, and open spaces, people will naturally stay indoors. Designing walkable, green, and accessible public areas is not just about beautification; it is about enabling a healthier lifestyle. Incentives for workplaces to integrate short activity breaks, healthy canteens, and mental health support would further strengthen this effort.
Ultimately, the rise of lifestyle diseases poses a fundamental question: what kind of progress do we seek? Development cannot be measured only in new buildings, more vehicles, and faster internet. True progress must also be visible in the strength of our hearts, the calm of our minds, and the energy of our children. If we are gaining convenience but losing health, the bargain is too costly.
Kashmir, with its natural beauty, traditional food, and strong sense of community, still has many advantages. We can choose to use these strengths to reverse the tide. By making conscious changes in our homes, schools, workplaces, and policies, we can prevent countless heart attacks, strokes, and regrets. The time to act is not when disease has already struck, but now—quietly, steadily, through everyday choices. The silent epidemic of lifestyle diseases can be stopped, but only if we refuse to remain silent about it.
(The Author is a lecturer and columnist)
