In this advanced generation, many of us are not aware of the term ‘Lifestyle Diseases’. This term has a simple meaning ‘diseases whose occurrence is primarily based on daily habits of people and are a result of an inappropriate relationship of people with their environment.
Approximately, 14.2 million people between the age group of 30 to 70 die from lifestyle diseases every year.
Some of the lifestyle diseases such as heart diseases, diabetes and also cancers can be largely preventable with the adoption of healthier habits.
Some tips which can help you stay healthy and reduce your risk of lifestyle diseases.
1: Balanced Diet :
Consuming a proper balanced diet is important for your better health and proper wellbeing. Balanced diet is also known as the cornerstone for your good health. Always try to aim to take a variety of foods from all food groups to ensure you get necessary nutrients.
- Eat a lot of green vegetables, fresh fruits, and calcium and fibre rich foods.
- Start consuming whole grain/multi grain flour.
- Reduce your portion size and eat at regular intervals (every 2 hours).
- Reduce the consumption of oily foods.
- Replace junk food with healthy snacks.
- Also drink plenty of water.
( Also Read More – Mindful Eating in the Monsoon: Tips for a Balanced Diet )
2: Regular Exercise :
Doing regular physical exercise is also an important part in maintaining a healthy weight. As it reduces the risk of many chronic diseases.
To keep a proper immune system every single person should include 30 minutes of daily physical exercise in his/her routine. Also walking is the safest exercise for aged people.
Besides this, there are many more ways through which you can incorporate exercise in your daily routine.
- Gardening helps you get active and enjoy the outdoors.
- Dancing is an excellent way to get active and have fun at the same time.
- Cleaning your home helps you stay active.
- Take stairs instead of life and elevators.
- Always take a short walk after your meals.
3: Avoid Harmful Habits :
Do you know this fact?
1/3rd of deaths are caused by only heart diseases. To prevent these, say no to alcohol and smoking, drugs, and any such harmful substance.
Also smoking is very harmful to health and well-being. It increases the risk of cancer, heart disease, stroke, respiratory diseases and oral cancers. Smoking damages the lungs and leads to Chronic Obstructive Pulmonary Disease (COPD) which reduces lung function.
Quitting smoking results in better well-being. It also leads to improvement of energy levels, better breathing, and reduced risk of infections.
4: Regular Health Check-Ups :
Always take good care of your body. Periodic health check-ups can offer a thorough analysis of your current health status. Early check-ups help to identify the certain problems at exact time. So that there should be proper treatment given on time.
- Schedule your appointment every 6 months.
- Consult your healthcare provider for personalised advice and follow their recommendations.
5: Maintain a Healthy Weight :
Always keep a watch on your body weight. Cardiovascular deaths are caused mainly by the fat on your tummy. People who are obese and overweight are also at the risk of many diseases like sleep apnoea, diabetes and cancer.
Take care of your health by eating low-calorie, fat-free food and incorporate some form of workout in your daily routine.
Weight management plays a vital role in optimising health and preventing lifestyle-related illness.
6: Stress Management :
Stress management is also necessary for a better and healthy lifestyle. Chronic stress can harm the body as it leads to an increase of blood pressure. It also weakens the immune system, hormonal imbalance and inflammation.
Preventing stress can be done by some techniques. Techniques are exercise, meditation, deep breathing and engaging in hobbies. This also reduces the negativity of your life.
Reduce stress levels and can improve one’s immune function. Regulates the blood pressure, and helps in better sleep.
7: Better Sleep :
Proper amount of sleep is important for preventing lifestyle diseases and maintaining good health. Correct amount of sleep helps in proper functioning of your body such as immune system regulation, hormone production and cellular repair.
Lack of sleep results in bad health. It causes the risk of increase in obesity, diabetes, cardiovascular diseases, and mental disorders.
Therefore, having a proper amount of good sleep habits of almost 7-8 hours helps your body function properly.
8: Stay Hydrated :
Sufficient amount of water intake is necessary for better body growth. It also helps in proper body functions and maintains optimal health. Hydration supports digestion, nutrient absorption, and detoxification, promoting overall gastrointestinal health.
It also helps in regulating body temperature, lubricating joints and protecting organs.
Staying hydrated prevents conditions like kidney stones, constipation, and supports immune system function. In addition, weight management can help reduce excessive calorie intake, improve metabolism and promote feelings of fullness.
Conclusion:
Preventing lifestyle diseases involves making consistent, healthy choices. This is possible by making some healthy choices.
Well, what are they really?
A balanced diet, staying active, maintaining a healthy weight, getting enough sleep, managing stress, avoiding harmful habits and having regular check-ups are everything that can significantly reduce risk of developing these conditions.
Remember small changes can lead to significant health improvements over time.