STEPS TO PREVENT CHRONIC DISEASES

A good lifestyle and diet indeed go hand in hand to prevent the occurrence of lifestyle-related diseases such as diabetes, hypertension, etc. It is because what you choose to eat and not to eat, helps in warding off chronic illnesses and diseases. It has a huge impact on promoting good health.

An erratic lifestyle, bad eating habits, or inactivity either leads to obesity which puts you at risk of having chronic diseases or else causes a disorder which in turn leads to weight issues or obesity.

Lifestyle changes 

  • Cease Tobacco Use: Smoking cigars or other mediums which have nicotine should be completely avoided, as it leads to chances of oral cancer, lung cancer or other ill effects.
  • Maintain a Healthy Weight: It is important to maintain your weight within the BMI (Basal Metabolic Index) because overweight people are at two to threefold elevation at risk of type 2 diabetes as compared to the healthy individuals (BMI less than 23).
  • Eat a healthy diet: The relationship between the effect of a diet on the risk of CVD (Cardiovascular Disease)and other conditions, including specific cancers, renal stones, macular degeneration, and dental disease have been studied.
  • Involve in physical activity: Any kind of activity be it exercise at home, work out in the gym, going out for a walk or playing any sport are good options to keep your physical activity levels high.

What changes should be made?

  • Replace saturated and trans fats with unsaturated fats – Polyunsaturated fatty acids (including omega 3 fish oils and alpha-linoleic acid (plant omega 3 fatty acid), help prevent ventricular arrhythmias. The use of food items containing trans fats and saturated fats should be discouraged.
  • Generous consumption of fruits and vegetables – High intake of fruits and vegetables reduces the risk of a stroke and enriches your nutritional profile by offering the necessary micronutrients such as potassium, magnesium, etc.
  • Consume whole grains – Consuming high fibre from minimally processed cereals is associated with a lower risk of cardiovascular diseases and diabetes, because of the presence of fibre and B vitamin in it that facilitates weight control and prevention of constipation.
  • Restrict sugar and sugar-based beverages – Sugar except for calories and negative health implications, gives nothing and exacerbates the metabolic syndrome. Avoid the use of carbonated beverages, sugar-based drinks, juices, etc.
  • Limit sodium intake – Having control over your blood pressure is the key principle as high blood pressure is the major risk factor for stroke and coronary disease. People who have hypertension should not take more than 1 tsp of salt in their diet.

Lifestyle diseases can be reversed if the correct action is taken on time and radical lifestyle changes. It is essential to strike a balance between the intake of calories and physical activity. Also, maintaining consistency in diet, lifestyle and physical activity is important.

REFERENCES 

  • Senapati, Sabyasachi., Bharti, Neetu., et al. (2015).Modern Lifestyle Diseases: Chronic Diseases, Awareness and Prevention.ISSN: 2347-3215 (3). 215-223

 

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