Lifestyle Changes To Prevent Illnesses
A lot of people say that health is wealth. This common quote is noteworthy because it’s true. Making decisions on our lifestyle can affect our overall physical and mental health. A few people only are familiar with the word “lifestyle illness”. Lifestyle illness or disease is a disease caused because of choices in our lifestyle that damage our overall health. Conditions such as cardiovascular disease, hypertension, diabetes, sleep disorders, obesity are under the list of lifestyle diseases. The conditions mentioned can reduce your quality of life and may lead to further complications. To prevent this, you need to make better decisions on your lifestyle so you can prevent specific diseases.
But how do we prevent diseases from happening? In this article, we have put up a list of things you can change in your lifestyle to prevent diseases.
Eat more homemade meals and avoiding processed foods
According to a study published in 2019, consuming more than 4 servings of ultra-processed food was correlated with a 62% increased hazard for all-cause mortality. This ultra-processed food can cause chronic inflammation, a body process that can lead to cardiovascular disease, diabetes, and cancer. Also, keeping yourself hydrated by drinking plenty of water or drinking herbal teas such as green tea can aid in keeping yourself healthy.
Examples of ultra-processed food are:
- White bread
- Granola bars
- Breakfast cereals
- Coffee creamer
- Instant oatmeal
Eating healthy food is a better way to prevent illnesses and diseases than regretting and getting treated in therapy centers. Also, you can feel better!
Examples of healthy food for healthy diets are:
- Green vegetables
- Fresh fruits
- Fiber-rich foods
- Brown rice
- Steel-cut oats
Be wary of the food labels when you buy them, they may be labeled as diet, healthy, sugar-free, low-fat, or fat-free, but most of the products have ingredients in them that may be bad for you. So, always remember to check the label!
Check your cholesterol levels
When you go get your cholesterol checked, your test results will show your cholesterol levels in mg/dL. It’s important to get your cholesterol checked once in a while because your doctor will give you advice on how to maintain healthy cholesterol levels, which on the brighter side, lessens the risk of you getting heart disease and stroke.
Monitor your blood pressure levels
If you think you don’t have high blood pressure, you should still watch your blood pressure levels. According to data published from the Center for Disease Control and Prevention, 45% of middle-aged adults in the US have hypertension, and defined as diastolic blood pressure, systolic blood pressure, and are taking maintenance medication for hypertension.
The normal blood pressure or the ideal blood pressure must be around 120/80 mmHg. Having a heart condition like hypertension can increase the risk of heart disease and stroke, which are the leading causes of death in the US.
The American Heart Association stated that lifestyle changes such as losing weight can help manage or prevent hypertension and can improve overall health in several obese and overweight people.
Get up and move your body around!
Disregard any misconceptions about exercising or working out that you have to sign up for a gym membership or do it in a structured environment. What’s important is that the frequency, intensity, and time need to be executed properly.
People have different fitness levels. Some people can do push-ups with ease, but some people can’t even do one. There are many ways to work out these days; searching up exercise videos on YouTube can also help with your fitness routines.
Exercising is ideal for any age level, even for older adults who have limited mobility. They can use their assistive medical equipment and exercise while in place. Research has shown that walking 10,000 steps a day when combined with healthier approaches in diet and overall health can reduce the risk of chronic illnesses such as diabetes, heart disease, and metabolic syndrome. Exercises don’t have to be done in one sitting. You can walk for 30 to 60 minutes once a day or do it 2-3 times a day in 10-20 minute sessions.
Watch your weight
If you see if you are at a good weight for your height, you can compute your body mass index (BMI).
Below is the scale for the body mass index:
- Under 18.5: Underweight
- 18-24.9: Normal
- 25-29.9: Overweight
- 30: Obese
The formula for computing your BMI is kg/m^2, wherein kg is the person’s weight in kilograms, and m^2 is their height in meters squared. If you’re overweight or obese, you can develop more serious health problems like type 2 diabetes and heart disease. Consult your physician or nutritionist if you want to achieve the ideal body mass you want.
Monitor your blood sugar levels
If you have diabetes, this can damage different organs in your body and can lead to more serious health problems. Cutting back on sodas, candies, sugary pastries, and desserts that cause your blood sugar to fluctuate can help you manage your blood sugar levels.
If you smoke for some time now and you want to improve your health, e-cigarettes and other alternatives won’t be a helpful substitute. There is no way but to quit smoking. Quitting to smoke lessens your risk of heart diseases and cancer.
Get plenty of sleep
Sleep takes a huge role in our overall health. It affects our mood and our energy. Establishing a healthy sleeping routine like sleeping and waking up at the same time every day is important.
Get checked up and get vaccinations
Getting checked up in health screenings and vaccinations are important. Especially these days, wherein the COVID pandemic is still here. It’s important to let medical professionals handle your health screenings so they can monitor your health.
Making lifestyle changes isn’t realistic, but taking one step at a time and being consistent is important.