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7 steps to follow for disease prevention and healthy living

Taking care of your life and following the recommendation of healthcare providers for disease prevention and healthy living is very challenging. 

Constantly following the guidelines of what to eat and what not can be overwhelming, especially for someone not inclined to healthy living. However, it is right of your body and mind that you should take care of them—no better way to do that than to maintain a healthy lifestyle. 

When you don’t follow a healthy lifestyle, your body’s response to diseases worsens, and you become more prone to disease attacks. Disease attacks further slash your body’s strength, and this vicious cycle continues to wreak havoc. Therefore, it is never too late to start caring for yourself. 

Some ways to prevent disease attacks and live healthily are given below. So, without further ado, let us get straight to the topic.

  1. Choose your workplace wisely

You spend a major part of your day at your workplace. Often the environment at the workplace causes you to have various health conditions. Places where the presence of chemical fumes, minerals like asbestos, smoke, etc., is rampant are perilous for your health. Smoke and dust can cause various types of allergies. At the same time, asbestos exposure can lead to mesothelioma. 
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The problem with mesothelioma is that it might be simmering inside your body. Still, you will not know it until it shows up clearly. Therefore, caution is your best chance to prevent it. However, you get the opportunity to file an asbestos lawsuit to get compensation from the offender; why wait for something like this to happen, which can decrease your quality of life? Therefore, always choose your workplace wisely; try to work at safer places if you have the option to. 

  1. Eat a healthy diet

Vegetables and fruits contain prebiotic fiber, vitamins, minerals, and antioxidants, which have powerful health effects. According to studies, people who eat more vegetables and fruits live longer and have a lower threat of heart disease, obesity, and other illnesses.

Also, reduce sugar intake. Sugar is generally added to a lot of foods and drinks these days. If your sugar intake is high, this can cause Type 2 diabetes, obesity, and heart illness.

The Dietary Guidelines for Americans say you should get less than 10% of your daily calories from added sugars. In contrast, the World Health Organization recommends you should get less than 5% of your daily calories from added sugars for the best health. 

  1. Avoid highly processed foods

The other important step is to avoid eating an ultra-processed diet, as it contains sugar, preservatives, and other unhealthy food items. Fast food and frozen meals are some examples of processed foods. 

Studies show that eating ultra-processed foods can make you gain weight and, more importantly, can cause type-2 diabetes and other long-term health problems.

It is recommended to avoid eating highly processed foods as much as possible.

  1. Reduce your intake of unhealthy fats

Fat consumption should be at most 30% of your total energy intake. This will keep you from getting too fat and NCDs(Noncommunicable diseases). Various kinds of fat exist, but saturated and trans fats are the worst types. 

WHO recommends limiting saturated fat consumption to less than 10% of total energy intake. It further endorses reducing trans fats to less than one percent of total energy intake and replacing saturated and trans fats with unsaturated fats. 

Note: Saturated fats include fatty meat, coconut oil, cheese, ghee, butter, palm and cream, and lard. Trans fats are found in fried foods, baked foods, pre-packaged snacks, and foods like frozen pizza, cookies, biscuits, cooking oils, and spreads.

  1. Drink safe water

Drinking contaminated water can expose you to water-borne diseases like cholera, diarrhea, hepatitis A, typhoid, and polio. At least 2 billion people worldwide drink water that has feces in it. 

Make sure the water you’re drinking is safe by talking to your water supplier and where you fill up your water bottle. If you don’t know where your water comes from, boil it for a minimum of one minute. This will kill harmful organisms. 

  1. Get enough sleep

Lack of sleep has been linked to severe conditions like diabetes, heart disease, and a weakened immune system. So, getting enough good sleep is not a luxury; it’s more of a necessity. Some things in our daily lives make it hard for many of us to get a good night’s sleep. But know that getting a good night’s sleep makes you lead a healthy life and prevents tons of mental problems.

  1. Be active 

Physical activity is any body movement made by the skeletal muscles that use energy. This includes exercise and activities at work, play, chores around the house, traveling, and even having fun. Regular exercise can help you avoid chronic diseases. Engage in activities like brisk walking or gardening. Plus, perform muscle-strengthening activities for two days a week. 

Some other options only require making small changes in your life. For example, instead of walking with your dog, put on your running shoes and jog with your dog. And if you already run twice a week, add a third day to try out new routes at a slow and relaxing pace. This should help you get going with a healthy and balanced routine.

How much physical activity you need depends on your age, but adults should exercise at least 150 minutes (moderate-intensity) each week. Increase your physical activity at a moderate level to 300 minutes per week to get more health benefits.

It is imperative to exercise daily to remain in shape and live healthily. 

Conclusion

It is very easy to live a healthy life. Just a few simple steps can significantly improve your health and well-being. Still, if you want to live healthier, you shouldn’t just think about what you eat; regular exercise, a good night’s sleep, and social relationships also play a great role. With the tips above, you can easily make small changes that can significantly affect your overall health and how you live.

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