lifestyle habits disease prevention
lifestyle habits disease preventions—like balanced nutrition, regular exercise, adequate sleep, drinking sufficient water, and stress management—can dramatically reduce the risk of chronic diseases such as heart disease, diabetes and cancer. These proven lifestyle habits add healthy, disease-free years to life and enhance overall wellbeing. We should know what is the prevention of lifestyle diseases? What is the role of lifestyle factors in disease prevention? How can living a healthy lifestyle prevent disease? If we can change some habits in our daily lives and follow some rules, it is possible to naturally prevent many diseases.
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| A Mother Looking at her Son Bowl. |
Lifestyle disease
Lifestyle diseases can be defined as the diseases linked to the manner in which a person lives their life. These diseases are non-communicable, and can be caused by lack of physical activity, unhealthy eating, alcohol, substance use disorders and smoking tobacco, which can lead to heart disease, stroke, obesity, type II diabetes and lung cancer. The diseases that appear to increase in frequency as countries become more industrialized and people live longer include Alzheimer's disease, arthritis, atherosclerosis, asthma, cancer, chronic liver disease or cirrhosis, chronic obstructive pulmonary disease, colitis, irritable bowel syndrome, type 2 diabetes, heart disease, hypertension, metabolic syndrome, chronic kidney failure, osteoporosis, PCOD, stroke, depression, obesity and vascular dementia.
Concerns were raised in 2011 that lifestyle diseases could soon have an impact on the workforce and the cost of health care. Treating these non-communicable diseases can be expensive. It can be critical for the patient's health to receive primary prevention and identify early symptoms of these non-communicable diseases. These lifestyle diseases are expected to increase throughout the years if people do not improve their lifestyle choices.
Some commenters maintain a distinction between diseases of longevity and diseases of civilization or diseases of affluence. Certain diseases, such as diabetes, dental caries and asthma, appear at greater rates in young populations living in the "western" way; their increased incidence is not related to age, so the terms cannot accurately be used interchangeably for all diseases.
Causes
Diet and lifestyle are major factors thought to influence susceptibility to many diseases. Substance use disorders, such as tobacco smoking, and excessive consumption of alcohol, and a lack of or too much exercise may also increase the risk of developing certain diseases, especially later in life.
In many Western countries, people began to consume more meat, dairy products, vegetable oils, tobacco, sugary foods, sugary beverages, and alcoholic beverages during the latter half of the 20th century. People also developed sedentary lifestyles and greater rates of obesity. Rates of colorectal, breast, prostate, endometrial and lung cancer started increasing after this dietary change. People in developing countries, whose diets still depend largely on low-sugar starchy foods with little meat or fat have lower rates of these cancers. Causes are not just from smoking tobacco and alcohol use. Adults can develop lifestyle diseases through behavioral factors that impact them. Behavioral factors including unemployment, unsafe life, poor social environment, working conditions, stress and home life can increase their risk of developing one of these non-communicable diseases.
Prevention
Prevention of these non-communicable diseases involves remedies or activities that aim to reduce the likelihood of a disease or disorder affecting people. Lifestyle diseases are preventable for children if parents set them on the correct path, as early life decisions and influences can impact people later on in life. Lifestyle diseases can be prevented through reduction in smoking of tobacco. The Australian Government started by introducing plain packaging for all tobacco products and increasing the prices of tobacco production. Obesity can be prevented through a well-balanced lifestyle through healthy eating and exercise. 30 minutes of moderate exercise daily or 150 minutes of moderate intensity exercise a week can be the start of a new lifestyle change. Examples of moderate exercise include a brisk walk, swim, bicycle ride or it can also be everyday life activities like mowing the lawn or house cleaning. In addition, studies have suggested that early life exercise can reduce the risk of developing metabolic diseases in adulthood. All causes of lifestyle disease can be prevented through giving up smoking and other substances, reducing one's intake of alcohol, processed meats (like bacon and sausages), red meats (like pork, beef and lamb), fatty foods and by engaging in daily exercise. However, new studies also show preventive effects on recurrent respiratory tract infections in children through the intake of unprocessed food. Beef, green vegetables, and whole dairy can be beneficial because they are unprocessed compared to processed foods. Beef, unlike other types of red meat, can contribute to the health-promoting effects. Eating an excess amount of these foods can have an impact on one's health. Certain foods and activities such as smoking and drinking should be done in moderation.
Source: wikipedia.com
Daily routine to avoid heart disease
According to the American Heart Association, “among females 20 years and older, nearly 45% are living with some form of cardiovascular disease and less than 50% of women entering pregnancy in the United States have good heart health.” Cardiovascular disease is also the number one killer of women. As women, we owe it to ourselves to know how to take care of our heart. We should know what can you do to prevent heart disease. And what is the best daily routine for heart health.
If your heart rate is 80 beats per minute, that means your heart beats about 115,200 times a day, 42,048,000 times a year, and over 3 billion times in a lifetime (if you live until at least 80). Wow!
Even though our heart takes care of us, most of us don’t spend much time thinking about what we can do to care for our hearts. Our daily lifestyle habits have a tremendous impact on our heart health. At Diana Health, we care about your whole health and wellness, including your heart.
- Keep a regular sleep-wake schedule: Recent research has highlighted the importance of having a regular sleep pattern for heart health. Try to go to bed, and wake-up around the same time every day and night. Consider setting a reminder on your phone to start preparing for bed, turning off screens, dimming the lights, and relaxing.
- Prioritize relationships: February is the perfect time to spend time with people who are special to you. Research shows that caring and supportive relationships are good for our heart. When we are with people who care about us and we feel loved, it is easier for us to be relaxed and have normal blood pressure, both of which promote heart health.
- Eat the rainbow: When we eat different colored fruits and vegetables, we are getting a variety of phytonutrients (or plant nutrients). Phytonutrients help keep our hearts and blood vessels healthy. Aim to eat several different colors of fruits and vegetables each day. You don’t need to eat the entire rainbow daily, but hopefully, over the course of a week, you’ll have enjoyed a rainbow of heart-healthy fruits and vegetables.
- Enjoy red foods: Red fruits and vegetables such as strawberries, cherries, watermelon, red peppers, red onions, and tomatoes, contain the carotenoid lycopene. Lycopene has been shown to help decrease bad cholesterol (LDL) and increase good cholesterol (HDL) which supports a healthy heart.
- Take a walk after a meal: Taking a 15-minute walk after a meal, helps to keep blood sugar levels more stable, which supports heart health. You don’t need to hit the gym in order to have a healthy heart. Explore your neighborhood trails, take your dog on a walk around the block, or walk to meet some neighbors down the street. Your heart will thank you.
- Aim for 7-8 hours of sleep a night: People who sleep less than 6 hours a night or over 9 hours a night, have been found to have a higher risk of cardiovascular disease. Although our society doesn’t prioritize sleep, making sleep a priority for you will help keep your heart healthy for years to come.
- Address your stressors: Chronic, high levels of stress are dangerous for women’s heart health. Whether it’s high levels of work-related stress, demands of juggling caregiving, or systemic injustice, all of these take a toll not only on our emotional health, but also our physical health. Although deep breathing won’t fix everything, try to incorporate mindfulness, pausing to take a few deep breaths throughout the day, set boundaries, and reach out and ask for help.
- Increase your heart rate: For health benefits, guidelines state that women should aim for at least 150 minutes of moderate intensity activity each week (where you can talk while exercising but not sing). However, every little bit counts. Don’t let perfect be the enemy of good. Some of the largest health gains are made when women go from being very sedentary to getting a little aerobic activity in their days. Check with your healthcare provider prior to starting an exercise routine.
- Eat foods that look like they did when they were grown: Try to eat more whole or minimally processed foods and avoid ultra-processed foods (e.g. chips, candy, soda, store-bought bakery items, hot dogs). This helps to keep your blood sugar more stable, feeds your gut bacteria with beneficial fiber, supports energy throughout the day, and keeps your heart healthy too.
- Pick up the phone: Make an appointment with your health care professional to talk about your heart health. Nine out of 10 women have one or more risk factors for heart disease (e.g. high blood pressure, smoking, diabetes, high cholesterol, or a family history of premature heart disease).
Prevent type 2 diabetes naturally
We know that not everyone who is at risk or living with diabetes type 2 diabetes is living with overweight or obesity. But whether or not weight loss is part of your plan, it is still important to think about the foods you eat. Research tells us that there are even certain foods that are linked to reducing the risk of type 2 diabetes.
When we have diabetes, we feel very scared. Many questions arise in our mind, such as:
How can I prevent type 2 diabetes naturally? Can I live a long life with type 2 diabetes? How can I reduce type 2 diabetes? How to get diabetes type 2 under control quickly? And we want to get answers to these questions.
Here are our top tips on healthier foods and drinks:
1. Choose drinks without added sugar
We know there is a link between having full sugar fizzy and energy drinks, and an increased risk of type 2 diabetes. Cutting down on these can help to reduce your risk and support keeping your weight down. If you are finding it hard to cut down, look out for diet or low calorie versions of soft drinks and check there’s no added sugar.
Try not to replace sugary drinks with fruit juices or smoothies as these still contain a high amount of free sugar. Try plain water, plain milk, tea or coffee without added sugar, as replacements. Evidence also shows that drinking unsweetened tea and coffee is associated with a reduced risk.
2. Choose higher fibre carbs
Eating white bread, white rice, sugary breakfast cereals or other simple starchy foods, known as refined carbs, are linked with an increased risk of type 2 diabetes. But wholegrains such as brown rice, wholewheat pasta, wholemeal flour, wholegrain bread and oats and linked to a reduced risk so choose these instead.
When you’re out shopping remember to check food labels to see if a food is high fibre. Compare different foods to find the ones with the most fibre in them.
Other healthy sources of carbs include:
- fruit and vegetables
- pulses such has chickpeas, beans and lentils
- dairy like unsweetened yoghurt and milk.
Having more fibre is also associated with lower risk of other serious conditions such as obesity, heart diseases and certain types of cancers. It’s also important to think about your carbohydrate portion sizes.
3. Cut down on red and processed meat
Having more red and processed meats like bacon, ham, sausages, pork, beef and lamb are all associated with an increased risk of type 2 diabetes. They also have links to heart problems and certain types of cancer.
Try to get your protein from healthier foods like:
- pulses such as beans and lentils
- eggs
- fish
- chicken and turkey
- unsalted nuts.
Fish is really good for us and oily fish like salmon and mackerel are rich in omega-3 oil which helps protect your heart. Try to have at least one portion of oily fish each week and one portion of white fish.
4. Eat plenty of fruit and veg
Including more fruit and vegetables in your diet is linked with a reduced risk of type 2 diabetes. But did you know there are also certain types of fruit and veg that have been specifically associated with a reduced risk?
These are:
- apples
- grapes
- berries
- green leafy veg such as spinach, kale, watercress, rocket.
It doesn’t matter whether they are fresh or frozen, try to find ways to include these in your diet. Try having them as snacks or an extra portion of veg with your meals.
It can be confusing to know whether you should eat certain types of fruit, because they contain sugar. The good news is the natural sugar in whole fruit is not the type of added (or free) sugar we need to cut down on. But drinks like fruit juices and smoothies do contain free sugar, so eat the whole fruit and veg instead.
5. Choose unsweetened yogurt and cheese
Yogurt and cheese are fermented dairy products and they have been linked with a reduced risk of type 2 diabetes.
You might be wondering whether to choose full fat or low fat? When it comes to dairy and risk of type 2 diabetes, the amount of fat from these dairy foods is not as important. What is more important is that you choose unsweetened options like plain natural or Greek yoghurt and plain milk.
Having three portions of dairy each day also helps you to get the calcium your body needs. A portion of dairy is:
- 200ml (1/3 pint) milk
- 30g cheese
- 125g yoghurt.
6. Be sensible with alcohol
Drinking too much alcohol is linked with an increased risk of type 2 diabetes. As it is also high in calories, drinking lots can make it difficult if you are trying to lose weight.
Current guidelines recommend not regularly drinking more than 14 units per week and that these units should be spread evenly over 3-4 days. Try to have a few days per week without any alcohol at all.
Drinking heavily on one or two days per week, known as binge drinking, will also increase the risk of other health conditions such as certain types of cancer.
7. Choose healthier snacks
If you want a snack, instead of crisps, chips, biscuits, sweets and chocolates, go for things like:
- unsweetened yoghurts
- unsalted nuts
- seeds
- fruits and vegetables.
But watch your portions as it’ll help you keep an eye on your weight.
8. Include healthier fats in your diet
It’s important to have some healthy fat in our diets because it gives us energy. The type of fat we choose can affect our health. Some saturated fats can increase the amount of cholesterol in your blood, increasing your risk of heart problems. These are mainly found in animal products and prepared food like:
- red and processed meat
- butter
- lard
- ghee
- biscuits, cakes, sweets, pies and pastries.
Coconut and palm oil can also affect our cholesterol levels. If you are at risk of type 2 diabetes, you are likely to be at an increased risk of heart problems so try to reduce these foods.
Healthier fats are found in foods like:
- unsalted nuts
- seeds
- avocados
- olive oil, rapeseed oil, sunflower oil.
We also know that the type of fat found in oily fish like salmon and mackerel is linked with a reduced risk, especially if you are from a South Asian background.
9. Cut down on salt
Eating lots of salt can increase your risk of high blood pressure, which can lead to an increased risk of heart disease and stroke. Having high blood pressure has also been linked to an increased risk of type 2 diabetes.
Try to limit yourself to a maximum of one teaspoonful (6g) of salt a day. Lots of pre-packaged foods like bacon, sausages, crisps and ready meals already contain salt. So remember to check food labels and choose those with less salt in them.
Cooking from scratch will help you keep an eye on how much salt you’re eating. Instead of adding extra salt to your food try out different herbs and spices to add in extra flavour.
10. Getting vitamins and minerals from food instead of tablets
You might have heard that certain vitamins and supplements can reduce your risk of type 2 diabetes. Currently we don’t have evidence to say this is true. So, unless you’ve been told to take something by your healthcare team, like folic acid for pregnancy, you don’t need to take supplements.
It’s better to get all your vitamins and minerals by eating a mixture of different foods.
Conclusion
By embracing balanced nutrition, regular exercise, sufficient sleep, hydration, stress management, and avoiding tobacco and excessive alcohol, you significantly reduce your risk of chronic diseases like heart disease, diabetes, cancer, and dementia. These sustainable habits—not genetics—are your most powerful tools for extending health and longevity.
