Girls on the beach enjoying of living disease free life. Image Credit: Source.
It is difficult to put health and fitness as a top priority these days; still starting with baby steps towards it will surely peak your health greatly and help you in living disease free life. In today’s world, a huge part of what you have heard about health and nutrition is really nonsense. Marketing again simply proved to be genius and you ended up being lied to by those greedy folks trying to sell you their things. According to Dr. Clyde, a leading Canadian Cardiologist, if you want to add an extra decade to your lifespan then start bringing changes to your lifestyle, keeping a healthy weight, controlling cholesterol levels and not smoking are prime examples of that.
1. Living Disease free life is possible
If you really want to look beyond the advice given by these so-called misguiding people, such as “having too much protein will make your bones brittle” then you will uncover that most of the diseases we are facing nowadays are preventable. If you follow these 7 steps to living disease free life, chances are that you will be able to stay away from all these diseases and can even alter their advancement if they have already started to appear.
2. Being active is the key
The significance of exercise cannot be understated. It prevents a massive range of diseases including the risk of a range of cancers as well. People having desk jobs have to manage time for exercise at least 3 times per week. There may be certain activities more beneficial than others but the bottom line is doing any type of activity is crucial. If you are a gym person go to the gym, if walking is your thing, go for a daily walk. Divert your focus from calories and aim to improve your overall physical fitness. Any sort of sport or group activity also proves to be the best way to stay active.
3. Check your cholesterol level and Keep control of your Blood Pressure
Cholesterol can increase your risk for heart disease and stroke by building fatty deposits in your arteries. Official guidelines recommend at most a total cholesterol reading of 5.0 for adults but the average is 5.7.
Often called as “silent killer” high blood pressure has no warning signs or symptoms. You can prevent the risk of heart attack, stroke, heart failure, kidney failures by knowing and controlling your blood pressure. There is a growing evidence that blood pressure contributes to dementia as well.
4. Sleep well
Sleep is the best medicine you could have to lead a disease free life. Your health cannot improve if you have sleep deprivation. If you suspect you have a sleep disorder such as insomnia or sleep apnea, which is fairly common, then see a doctor. It is treatable.
We can suggest you with some tips to improve your sleep:
- Neither eat nor drink in the last few hours before bed
- A dark room with no lighting can help you sleep better
- Practice going to sleep and waking up at the same time each day, including the weekends.
- Avoid caffeine after 2-3 PM
- Douse your lights a few hours before bedtime
- Expose yourself to the sun preferably in the early morning
- Eat healthily and do regular physical activities
5. Manage your diabetes
Risk of high blood pressure, atherosclerosis (narrowing of the arteries), coronary artery disease and stroke, all these can trigger, particularly if blood sugar levels are poorly controlled.
Statistics suggests about 29.1 million people in the USA, are suffering from diabetes. Among which 8.1 are undiagnosed or unaware of their condition. About 1.4 million new cases are diagnosed every year in U.S.A . 9 out of 10 people are having type 2 diabetes which is caused by eating too much and exercising too little besides many more things.
6. Live a tobacco-free life
Every year about 480,000 people die in U.S.A due to tobacco-related disease. It is estimated 1 in 2 smokers’ life will end from smoking-related issues. The life of a male is shortened by about 12 years and the life of a female by around 11 years as a result of smoking. Heart disease, lung cancer, emphysema, chronic bronchitis, brittle bones, is the silent gifts of smoking. The risk of having a stroke will decrease by 2-4 times as soon as you quit smoking.
7. Eat healthily
Nutrition can be really confusing at times, but healthy eating is actually quite simple. First of all cut all kind of sugar intakes. Sugar ain’t healthy, so it has to be taken off the menu not only to lose weight but to improve the overall health.
Avoid Trans-fat, industrial oils, processed food and include meat, fish, eggs, vegetables, nuts, fruits, seeds, healthy fats, and oils. If you are overweight, lose weight to improve your health. For that, you can opt for low-carb diets which are quite effective. Remember the best eating plan for You is the one that You can follow in the long term.
If you don’t get much sun exposure then Vitamin D supplementation is what you need. A Vitamin D deficiency can lead to many diseases in the future and may severely affect your health. Ask your doctor to measure blood levels of 25(OH)D to know if you are in need of this.
If you don’t eat much fish or grass-fed animals you should start taking Omega -3 fatty acids or other fish oil supplements.
Nowadays modern foods lacking supplements like Magnesium and Vitamin K2 are also important.
Achieving these 7 steps to living disease free life gives people a 90 percent chance of reaching the age of 90 or 100 free of not only heart disease and stroke but also from cancer. Also, it’s very important to be close to your friends and family. Nurture your hobbies. Set new goals and achieve them as having a sense of purpose in life is immensely important to stay happy and healthy. You may have heard of all these things before but it can be of help to have them all in one place.
I must recommend these two articles will help you to stay healthy.