Lifestyle Changes: 7 Best Tips To Avoid The Risk Of Deadly Diseases

How Do Lifestyle Changes Impact Our Health

In the past, heart disease was more common in older people; however, the risk of heart-related diseases has increased in younger people as well. This is because of the dramatic shift in lifestyle, which is causing young people to become victims of unhealthy living, eating, and environment.

Poor Lifestyle Impact

Researchers have become increasingly interested in lifestyle as a significant health factor in recent decades. The WHO says that a person's lifestyle is correlated with 60% of related factors that affect their health and quality of life. Millions of people suffer from illness, impairment, and even death. An unhealthy lifestyle can lead to issues like metabolic diseases, joint and skeletal problems, cardiovascular diseases, hypertension, obesity, violence, and other issues. Consideration should be given to the connection between lifestyle and health. 

We have begun to fall ill as a result of our poor lifestyles in today's fast-paced world. Because of all of these factors, our body is susceptible to a wide range of diseases; therefore, it is critical that we take care of ourselves to prevent illness. A person's health is the most important thing, he or she can accomplish anything if it is in good condition. We can live a healthy life if we take care of some of the things we do every day.

7 Best Tips To Avoid The Risk Of Deadly Diseases

As the main lifestyle factors that influence the development of chronic diseases like cardiovascular and metabolic diseases, cancer, and even neurological diseases, healthy diets and regular physical activity are the main recommendations from public health organizations. 

Tip 1: Eat seasonal vegetables and fruits: 

Despite the fact that many fruits and vegetables are available throughout the year, it is essential to consume only those that are appropriate for the current season. Try to get fresh and healthy food.

Fruits are not only the source of advantageous nutrients but anti-inflammatory and antioxidant properties also make them valuable. Appropriate amount of fruit consumption reduces risk of hypertension and cardiovascular diseases. 

Current Dietary Guidelines for Americans (DGA) has recommended the quantity of fruit intake for both children and adults. According to this at least half of the recommended total daily fruit intake should be derived from whole fruit. There is not so much difference in terms of nutrients between whole fruit and fruit juice. However, whole fruit consumption is encouraged by some due to presence of high fiber content in raw form. 

Fruits and vegetables that raise blood sugar levels should be avoided. Regularly see a doctor, and take his or her advice. In the past, heart disease was more common in older people, but the risk of a heart attack has increased even among younger people. Age over 45, sedentary lifestyle, prolonged use of mobile phones, high cholesterol diet, diabetes, and high blood pressure can all put the heart at risk.

Fresh fruits and vegetables should be consumed more and more, and oil, ghee, and butter should be used sparingly in food. Avoid eating mutton and eggs because they are high in cholesterol.

Tip 2: Drink enough water throughout the day

Drink Enough Water

Water is extremely important for the normal functioning of our body. You must have felt dizzy when you are severely dehydrated. 

It is extremely important to keep your body hydrated. Make sure to drink at least 8-10 glasses of water every day in an effort to make yourself feel refreshed. If possible, drink less cold water, as drinking too much cold water can cause health problems. 

Lack of water consumption may lead to various diseases. Studies have shown the vital role of water in metabolism. Its contribution towards energy metabolism cannot be ignored. Therefore, scientist believe that increase in water consumption results in more energy expenditure and thus helps in weight management.

Inadequate water intake can impair cardiovascular health. Reduced consumption of water may affect endothelial function and increase the viscosity of blood. The risk of certain heart diseases like coronary heart disease has been linked with adequate hydration. 

In addition to weight management and cardiovascular health adequate water consumption affects cognitive ability. Dehydration can lead to decrease in cognitive performance such as attention, memory and learning.  

Tip 3: Drink fresh fruit juice instead of cold drinks:

There are many people who experience excessive thirst and often prefer to drink cold drinks to quench their thirst. But such cold drinks harm your body rather than benefit. Therefore, use fresh fruit juice instead of cold drinks in an attempt to quench your thirst. These are more beneficial than cold drinks and can keep you healthy and fit. 

Tip 4: Exercise Regularly

It is very important for our body. It protects us from many diseases, so it is very important to exercise regularly to keep our body away from diseases. Researchers have found that long-term weight loss is linked to high levels of physical activity, frequent body weight monitoring, and a low-calorie diet. 

Regular aerobic exercise has significant cardiovascular benefits, including:

• A lower risk of coronary artery disease and its mortality, probably due to its positive effects on blood pressure and lipid levels. 
• A weight loss program can also benefit greatly from aerobic exercise. 
• Studies have shown numerous psychological benefits like developing positive attitude, decrease in stress level, anxiety and depression. 
• Aerobic exercise is beneficial for diabetes management, pregnancy, and aging. When compared to the benefits it offers, aerobic exercise has few drawbacks.

Tip 5: Maintain hygiene and sanitation: 

As you know, sanitation is a must for a healthy body. Take a bath regularly. Also, make sure that the food or beverages you are consuming are clean and fresh. Your body may be a victim of bacterial infection due to dirty utensils in the house or restaurant. So always make sure to wash your hands thoroughly before and after eating. Also, keep washing your face from time to time. 

Tip 6: Say No To Tobacco: 

When snuffed or chewed, smokeless tobacco can primarily cause oral cancer and inflammation. 65-85% of the world's tobacco use comes from smoking cigarettes. Smoking regularly can lead to:

1. Disorders of the respiratory system that lead to emphysema and chronic obstructive pulmonary disease (COPD)
2. Dangers to the cardiovascular system caused by an increase in vascular spasm and atherosclerosis, which can result in acute and chronic myocardial events, as well as cerebral and peripheral vascular diseases
3. Cancers: Twelve of them are caused by or are linked to smoking. In the majority of high-income nations, lung cancer continues to be the leading cause of cancer death. 

Tip 7: Sleep Well

The data suggests that quality sound sleep can help in enhance cardiovascular health, mental health, cognition, memory, immunity as well as hormone regulation. Insufficient sleep due to any reason (sleep disorders, sleep apnea, and circadian-rhythm-disorders, lifestyle etc.) can lead to medical and psychiatric conditions. 

Health is greatly improved by getting enough sleep. Over the past ten years, studies have shown that insomnia has a significant impact on the risk of infectious disease, the onset and progression of a number of major medical conditions, including cardiovascular disease and cancer, as well as the prevalence of depression. 

Summary

There are three modifiable lifestyle behaviours - poor diet, physical inactivity and smoking which can be linked to several chronic illness like heart disease, stroke, diabetes, obesity, metabolic syndrome, chronic obstructive pulmonary disease, and some forms of cancer. 

Maintaining a healthy weight, exercising on a regular basis, eating a healthy diet, and not smoking appear to be associated with a risk reduction of as much as 80% in the development of the most prevalent and fatal chronic diseases. This reinforces the current recommendations for healthy lifestyle habits made by the public health department. It is especially important to start teaching important lessons about healthy living early on because the roots of these habits often start in the formative stages of life.

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