Lifestyle Diseases and How to Prevent Them
Lifestyle diseases, once considered rare and primarily afflicting the affluent, have now become a cause for global concern spanning across age, gender and socioeconomic boundaries.
What are lifestyle diseases?
Lifestyle or non-communicable diseases arise primarily due to how we live.
Common lifestyle diseases include:
- Cardiovascular diseases, e.g. hypertension, heart attacks, stroke e.t.c
- Diabetes (Type 2)
- Respiratory diseases
- Obesity
- Cancers
Why are incidences of these diseases suddenly on the rise? The answer to that is multifaceted.
Firstly, the rapid urbanization of the 21st century has introduced significant shifts in our daily routine, which leads to stress and mental health issues, which in turn increases the risk of unhealthy eating habits, alcohol intake and illicit drug use.
Also, everything is becoming digital. Ergo, we have more remote jobs, online learning, heavy reliance on technology, and reduced outdoor activities.
This tends to make us more sedentary, increasing the levels of physical inactivity more than ever.
Amazingly, most lifestyle diseases can be avoided by making conscious, informed and sustainable changes to our daily habits.
How to Prevent Lifestyle Diseases
- Make a conscious effort to adopt a balanced diet: the easiest way is to stay hydrated (aim for at least seven glasses a day) and incorporate fruits, vegetables and lean proteins into your meals (in moderation).
Reduce your processed foods and your intake of sugary, salty and fatty snacks. Boost your immune system.
- Exercise regularly: try to commit to at least 30 minutes of physical activity(waking, running, jogging, cycling, etc.) five times a week.
Try to take the stairs instead of the elevator, and if you have a desk job, stand up from your desk at least every hour and stretch.
- Practice stress management: Techniques like meditation, yoga, or mindfulness can help reduce stress levels significantly.
Don’t hesitate to talk to a trusted friend or a therapist whenever you feel overwhelmed.
Do not trade your sleep for anything; always aim for at least 8 hours of sleep every night.
- Do your best to quit harmful habits, e.g. smoking, illicit drug use, and alcohol consumption, as they can harm your health substantially.
- Schedule regular health checkups: remember, early detection is key to preventing complications.
Final Dose
BONUS TIP: Swap soda for water and prepare home-cooked meals instead of ordering them out.
By embracing healthier habits, we reduce the risks of these conditions and improve our overall quality of life.
Prevention is always better than cure. Your health is in your hands; make it count.
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