Today, almost everybody has been suffering from one of the lifestyle diseases. This is because of the sedentary lifestyle and unhealthy eating habits. In this article, I am going to discuss some common lifestyle diseases and their management. First of all, we will see what the term “Lifestyle disease” means.
What is lifestyle disease?
The lifestyle disease is caused due to our daily bad habits, or bad choices that we make in our daily routine.
As per statistics, every year almost 14.2 million people die (between the age of 30 to 70) because of lifestyle diseases.
Usually, cardiovascular diseases, diabetes, sleep -disorders, stress, obesity, and some forms of cancers are included in the list of Lifestyle diseases.
As these diseases occur due to our daily bad choices, so, we can manage these lifestyle diseases by changing or correcting our daily habits.
Tips To Manage Lifestyle Diseases
Here are some tips that can help in reducing the risk of these diseases.
Tip Number One: Diet
A person’s health and well-being are directly related to the diet that he takes. A wholesome diet is one of the essentials that are truly necessary for our health & well-being. Adapting the right and healthy choices in life is the only way to good health.
For a healthy and active body, you need to include more green veggies, fresh fruits, and calcium & fiber-rich foods in your daily diet plan.
You need to shift to whole grain or multi-grain flour.
You need to decrease your portion size and should eat at regular intervals. (maybe every 2 hours)
You need to minimize the consumption of oily foods, in fact, oily foods need to be eliminated if possible. Say goodbye to junk food and always welcome healthy snacks.
Drink at least eight glasses of water daily other than for meals.
Tip Number 2: Physical Activity
Balance is the key to a successful life. Therefore, it is necessary that we have a balance between the food we consume and the physical activity we do. An adult needs exercise or physical activity for at least 30 minutes a day.
It will keep him active and his immune system will be stronger. Walking is the best and safest way of exercise and physical activity for people of all ages. It not only improves your strength, stamina, and endurance but also burns the extra amount of calories from the body.
Other than walking, here are some methods that can help the purpose very well.
Try to cover the distance from home to the bus stop or office by walking.
Always try to use the stairs and avoid lifts & elevators.
Play with the kids at home for at least 30 minutes daily.
Go to the park with your kids for a walk daily.
You need to do your household tasks for at least 30 minutes daily.
Try to have a short walk daily after your meals.
Tip Number 3: Avoid Drugs
The worst possible way of destroying health is no other than addiction to alcohol, nicotine, or any other form of the drug. These bad habits can ruin your body’s health in no time.
It is a fact that one-third of heart diseases can easily be avoided just by staying away from cigarettes & alcohol. Alcohol and nicotine collectively cause severe damage to the blood vessels. These both double the risk of atherosclerosis and blood clotting.
If you leave these worst health-damaging habits, you will develop higher energy levels, that will keep you away from the risk of being sick.
Tip Number 4: Monitoring Body Weight
You can maintain a healthy weight by eating low-calorie, fat-free foods. In addition, daily exercise will help the cause.
Tip Number 5: Avoiding Extra Intake of Sugar, Salt & Oil
As it is a universal truth that “excess of everything is bad”. So, intake of sugar, salt, & oil in high quantities can result in the form of diseases like diabetes and blood pressure.
Also, heart problems can occur due to high levels of cholesterol. These three ingredients must be minimized from your daily diet plan.
Tip Number 6: Regular Checkups
Care always matters. You need to take very good care of your body. You should make a plan of periodic health check-ups.
Your current health status will be thoroughly analyzed by these periodic health check-ups. Moreover, these routine check-ups help in an early diagnosis of any illness and then timely treatment of that.
A comprehensive health check-up must be scheduled once every 6 months.
Tip Number 7: Sleep
Sleep for at least seven to nine hours each night is very much essential for a healthy lifestyle.
You must plan a regular bedtime and wake time including your weekends. For having a peaceful sleep at night you must keep your digital devices away from you.
For a refreshing sleep, you need to keep your sleeping area cool, comfortable, and dark.
Tip Number 8: Stress Relief
Stress is always dangerous. Stress is the biggest enemy of the immune system. You can exercise mindfulness, meditation, and gratitude to lower or relieve stress. This will surely improve your physical as well as mental health.
It is a productive tool to cope with stress. Mindfulness means being more present and aware of your feelings, senses, and experiences. For achieving better results of mindfulness you need to follow these steps.
Regular & Daily Practice
You need to practice it regularly and daily. First of all, you have to make a schedule for practicing it. Then follow this schedule strictly. For practicing mindfulness, you need a quiet place.
Be present at the moment you are in
You need to be present at the moment you are in. Suppose if you are ironing the clothes, be attentive and pay attention to your work.
Meditation is another useful tool that will help in reducing stress and improving physical and mental health.
Studies reveal that gratitude is also a useful method that results fruitful in lowering or relieving stress. Remembering your good times or things or writing gratitude letters may help in reducing stress.
Tip Number 9: Improve your Social Relations
Your social connections help a lot in relieving the stress situations. When your connections with your friends, loved ones, and relatives are strong then you can share your problems with them. It will ultimately result in lowering mental as well as physical stress.