We all know that good food habits help us prevent many health diseases. Nowadays, Cancer, Cardiovascular disease, lung disease, and diabetes are the common cause of people’s death. But, you will be happy to know that these four big chronic diseases can be prevented by adopting a good and healthy lifestyle.
Before we step into the tips, let’s know what chronic diseases are.
What is Chronic Disease?
A disease or illness that lasts for 3 months or longer is called chronic disease. Such types of diseases usually cause to older adults, but this can be controlled but not fully cured. Cancer, stroke, heart disease, diabetes, and lung diseases are the types of chronic diseases.
But, thankfully, you can prevent or reduce the risk of these big four chronic diseases by changing the way you live.
All of us have either good eating habits or bad eating habits. No matter how many years you are following this, there’s always a chance for improvement. And, a healthy lifestyle will also help you to prevent diseases. In this blog, we will know the steps you can take to start a healthy lifestyle and reduce the risk of these chronic diseases.
Healthy Choices to Prevent Chronic Diseases
Eat healthy foods
A healthy and balanced diet will help you reduce the risk of many diseases. Intake of low-calorie will help you achieve a good healthy body. You must reduce the intake of calories and fats from your diet and add taking more fiber from fruits and vegetables. This will also lower cholesterol and the risk of diseases.
Who doesn’t know the benefits of working out daily? Any physical activity or exercise doesn’t make you look good and fit but it makes you healthy. Your heart is a muscle that needs daily activities to stay fit and healthy. So, you should add workout plans to your daily routine. Even a good 30 minutes walk can help you keep your body, mind, and heart healthy. Find an activity you like and start doing it. Or, ask a doctor/fitness trainer to give an appropriate exercise plan for you.
Control blood pressure
There are too many negative effects of low and high blood pressure. If your blood pressure is not controlled then it can damage the arteries around the kidneys. And, this will affect their ability to do their job, and if not taken proper care of, it can lead to kidney failure. Hence, keeping your blood pressure in check is imperative as it can help to prevent damage to the wall of your arteries. Have your blood pressure checked regularly by your doctor and follow the instructions he is providing to you.
Maintain a healthy weight
There are so many disadvantages of being overweight. And obesity is itself a complex disease. So, being overweight increases the risk of chronic diseases like heart disease, cancer, and stroke. Hence, it’s become important to reduce weight. It is found that the risk of heart attack is three times more in overweight people than those who are not. Hence, one should work on his diet or eating habits to achieve a healthy weight. Talk to your doctor or dietician to determine your healthy weight and prepare a plan to achieve and maintain it.
Lower your stress level
Many of us are not aware of this, but stress or anxiety could be the main trigger of some severe diseases. Stress increases the cholesterol level and blood pressure which leads to stroke or heart attack. It also raises the mental health problems like depression. Hence, it is important to lower your stress level. Keep yourself busy so that you will not think about the thing that bothers you. Get it fixed if possible. Or, consult a healthcare professional to help you manage your stress.
Get full body checkups done regularly
Regular health checkups are not only helpful in detecting any medical issues but also in identifying the risk factors and illnesses before they start to cause problems. And not only this, but it will help you to make changes in your lifestyle for a long-term healthy life. Plus, this will monitor your blood pressure, cholesterol level, and blood sugar levels. And if you are finding any new signs or symptoms in your body then immediately consult your healthcare provider. Because the earlier problem is detected, the easier it becomes to treat. So, be screened and tested regularly to stay fit and healthy.
Stop or limit your intake of alcohol
Drinking too much alcohol can increase the increase of many types of cancers. Although there is some evidence that drinking alcohol may offer some health benefits yet excess of everything is bad. Some reports say that moderate drinking can be good for your health but that doesn’t mean you will start drinking it too much. Moderate drinking as in having one drink per day. But, if you already are suffering from any diseases, then you should completely stop intaking alcohol.
Get proper 8 hours of sleep
Sleep is the time when our body restores itself. Hence, it is important to get enough sleep. Adults are advised to have proper 7-8 hours of good sleep. Adequate sleep will let your body rev up and fight germs.
There are some risk factors that you can control and some that you cannot. But, having a healthy lifestyle will help you to delay the onset of disease in the early stage of your life. And remember, the process will take time and your efforts. Changing your lifestyle is not easy, nor do we suggest doing it radically. Understand your requirements, set your goal, and learn to make healthier choices in the process to reduce the risk for chronic diseases.