Today, millions of people across the globe are rapidly acquiring lifestyle diseases due to their abrupt way of living, altered eating habits, and lethargic attitude. Cancer, hypertension, high cholesterol, diabetes, obesity, depression, and heart-related diseases have become common ailments affecting individuals belonging to all age groups. While treatments against these illnesses are easily available with medical science, these individually and collectively both, are potentially fatal and can cost a person his/her life. Bringing about a positive change in one’s daily routine can significantly help in steering away from these fatal illnesses and live a longer, healthier life.
Here are some simple ways to safeguard yourself against common lifestyle diseases!
A Healthy Diet
Follow a healthy diet, which renders your body with carbohydrate, protein, and fat required for maintaining a good health. Start your day with a high protein breakfast. It helps in keeping you energized all day long and prevents you from overeating as well. Have a relatively light lunch and lighter dinner so that your body is able to digest whatever you eat before you sleep.
Adapting to a new lifestyle can be difficult initially, but not impossible at all. So, make some smart choices and welcome a healthy life. Include whole wheat foods, seafood or low-fat dairy products that provide nutrients and are low in fat. Following this routine can help you get rid of digestion problems and weight gain as well.
Things to exclude from your Diet Plan
- Sugary fizzy drinks
- White bread
- Refined sugar
- Processed meat
Tip: Eating only the right amount of calories can help promote a healthy life!
Include any kind of physical activity into your daily routine – either pay an outdoor sport or hit the gym. Ensure you work for at least 45 minutes a day. Exercising helps in keeping a check on your weight and enhancing your energy levels. Besides, if you have a chronic disease, and undergoing a treatment, take up some mild exercises that do not pose much pressure on your health. These include brisk walking, swimming, strolling, doing household chores, etc.
Tip: Exercise improves health, and muscle strength. So, find an activity that gets you moving!
Keep yourself hydrated
Keeping the body hydrated helps the muscles work efficiently. Drink at least 10 glasses of water to get rid of body toxins. It does wonders for your skin and helps in keeping your metabolism rate high. Dehydration can lead to various problems like heat stroke, headache, and swollen feet. Some alternates to water are grapefruit, sports drinks, soups, smoothies, and watermelon.
Boost your Vitamin D
Many people have a fear of exposure to the sun, but it has its own benefits. It is safe to get out in the sun, mainly during the morning hours. Sunlight works as a healing factor against many known chronic ailments. It is an important source of vitamin D as well, which gives your immune system a boost. Though vitamin D is found in fatty fish and some dairy products as well, Vitamin D obtained from the sun is the best. Some of the other benefits of exposing to sunlight are as follows:
- Heals skin conditions like acne, fungal infection, and eczema
- Kills bad bacteria
- Lowers blood pressure
- Improves brain function
- Eases mild depression
- Increases oxygen content in human body
- Lessens Alzheimer’s symptoms
Get plenty of Sleep
Make it a habit to get an adequate amount of sleep for a good health and wellbeing. Take a minimum of 8 hours of sleep every night as it helps in keeping you refreshed and energized. Don’t extend your bedtime routine for an invalid reason. For it spoils your routine and makes to body lethargic. Some benefits of healthy sleep are as follows:-
- Getting enough sleep can decrease chronic pains
- Improves memory
- Improves concentration power and productivity level
- Maximizes athletic performance
- Clearer thinking
- Helps in maintaining a sharp mind
- Improves your immune function
Cigarettes contain harmful ingredients that not only cause damage to your lungs but pose a grave effect on your heart, digestive system, eyes, skin, and bones as well. Smoking also increases your chances of suffering from cancer and even facing infertility issues. It is, therefore, essential is quit smoking and safeguard yourself against fatal diseases. Start by clearing your surroundings and anything that urges you to smoke. Many studies also prove that smokers live a shorter life than non-smokers do. Some healthy ways to quit smoking are as follows:-
- Take time to prepare your mind to quit smoking
- Ask friends to not smoke around you
- Take NRTs to reduce the cravings
- Try counseling and support services to get through this
Stress is a natural response that triggers out our response. It can pose serious consequences on your health. The lifestyle disease can cause hypertension, breathing problem, depression, anxiety, heart disease, and digestive disorders. It is important to know what stress you have and how to deal with it. Many things can help you manage your stress level and stay calm. Take help of these tips to reduce your stress level:-
- Avoid intake of refined sugars
- Eat healthy, balanced meals
- Give yourself a plenty of time or engage yourself in activities if you are stressed out
- Avoid consumption of alcohol
- Try taking a warming bath or read a book to relax your body
- Share your thoughts with a friend, work colleague or anyone to find solutions to your stress
- Take a break from stories that can increase your stress
- Be more confident and develop a quality to say NO
Implement these changes in your daily routine and see the difference in yourself. You will feel healthy, energized, and have a peace of mind. If in case you need some screening recommendations, get in touch with your physician right away!