How to Prevent Health Threats Through Lifestyle Change
Heart diseases, diabetes, cancer, hypertension, COPD (Chronic Obstructive Pulmonary Disease), arthritis, depression, kidney disease, obesity and injuries are the major health threats not only in India but all over the world. Particular lifestyle changes can help in preventing the particular disease or disorder.
Some lifestyle changes enhance fitness and quality of life and decrease the risks of many different disease or disorders. For example, the three major causes of death all over the world are cancer, heart diseases and stoke. These are probably to happen in individuals who have poor lifestyles particularly taking diets of high calories, not exercising regularly and smoking etc.
However adopting and maintaining a healthy lifestyle is not easy. If a person changes a healthy lifestyle, it can prove to be exciting and rewarding. Through the changes in lifestyle the above-mentioned health threats (diseases & disorders) can be prevented. The following points for maintaining a healthy lifestyle may be very significant in preventing the major health threats.
1.Regular Physical exercise :- contemporary life in most of the countries has reduced individual’s opportunities to expend energy, whether in moving from one place to another or at home. It is usually seen that most of the people avoid doing any physical activity or exertion in their daily life. They prefer elevator instead of stair case,they prefer motorbike instead of walking.
As a matter of fact, regular physical activity or exercise helps in preventing obesity, diabetes, high blood pressure, stroke, heart diseases, some type of cancer, constipation, depression and other health threats. Moderate physical activity or exercise should be performed at least six days a week and at least 60 minutes per day.
Doing little bit of exercise is much better than none at all. The individuals who devote only 10 minutes at a time to physical exercise everyday may reap significant benefits, especially if the exercise is vigorous one.
2. Healthy Eating Habits :- Healthful eating habits can help the individuals in preventing as well as controlling the diseases such as high blood pressure, muscular degeneration, osteoporosis, heart diseases, diabetes, renal stones, dental diseases and certain types of cancers.
A diet that includes lots of vegetables, fruits and whole grain cereals and breads is recommended to take because such diet is high in fiber. Replacing the harmful types of fats i.e., saturated and trans fatty acids with unsaturated fats including sources of omega-3 fatty acids decreases the risk of coronary artery diseases by reducing low-density lipoprotein (LDL) cholesterol instead of eating fish and very lean meat, choosing the low fat dairy foods are recommended as well.
Intake of sugar and sugar based beverages should be limited as sugar has no nutritional value except for calories. Excessive calories intake from any source should be limited. The intake of sodium should also be limited as it enhances the blood pressure. In fact, it is a major risk factor for stroke and coronary artery diseases.
According to WHO, its amount should not be more than 1.7gms per day, means 5 grams of salt per day. The adequate amount of calcium of vitamin D is also recommended for preventing the incidents of osteoporosis.
3. Maintaining healthy weight :- Obesity is an overall issue .even over-weight people encounter a 2 to 3 times elevation in the risk of coronary artery diseases and hypertension and 10 times increase in diabetes in comparison to the lean people. Over-weight and obese people also experience increased mortality from cancer of colon, breast and kidney.
In fact, the BMI (Body Mass Index) should not exceed 24.9. It may be achieved by adopting a healthy lifestyle in which a person should stick to life time concept of weight control. It can be attained by setting up a proper goal, laying stress on health not on weight. Cutting the calories, avoiding fatty, junk and fast food, avoiding over eating and rich carbohydrate food, balancing intake of calories and expenditure of calories and regular physical exercises.
4. Limit T.V. Watching :- watching TV for a number of hours regularly is associated with increased obesity rates in children and adults, according to various research studies. It enhances the risk of diabetes and gallstones. Watching T.V. reduces physical activity and increase the consumption of foods and beverages high in calories. Decreasing T.V. watching significantly reduce the body weight. So it is recommended that we should not watch T.V. for more than two hours a day.
5. Quit for smoking :- Quitting smoking is a significant for a healthy lifestyle. In fact, smoking or use of tobacco in any form increases the blood pressure which may cause stroke and coronary artery diseases. Avoiding the use of tobacco helps in preventing health threats. Even avoiding the use of smokeless tobacco also prevents oral cancers up to some extent.
6. Sufficient sleep :- Sufficient sleep is also a very significant part of a healthy lifestyle, particularly affecting mood and mental state. Inadequate or insufficient sleep is the risk factor for injuries. So sufficient and sound sleep is necessary for keeping an individual away from fatigue or exertion. One becomes fresh and energetic after having an adequate sleep.
7. Limiting the amount of alcohol :- To use of alcohol in limited amount is also an important part of healthy lifestyle. Although, the little amount of alcohol especially red wine, may have some benefits for health but two or more than two drinks per day is usually harmful and may lead health threats.
To conclude, it can be said that the major health threats in the contemporary world can be prevented easily, if we change our lifestyle and adopt a healthy lifestyle.