Many people believe that health is wealth. It’s a common saying, but it is true. Our lifestyle decisions can have a significant impact on our physical and mental health. Few people are familiar with “lifestyle disease”. Lifestyle disease or illness is a condition that occurs when our lifestyle choices harm our health. Lifestyle diseases include conditions such as hypertension, diabetes and obesity. These conditions can affect your quality of living and lead to complications. You can avoid this by making better lifestyle decisions.

How can we stop diseases before they happen? This article contains a list that you can use to change your lifestyle and prevent disease.

Avoid processed foods and consume more home-cooked meals

A study published in 2019 found that eating more than four servings of ultraprocessed foods was associated with an increased risk for mortality from all causes by 62%. These ultra-processed foods can cause chronic inflammation in the body, which can lead to heart disease, diabetes and cancer. Drinking plenty of water and herbal teas, such as green or black tea, can also help you stay healthy.

Examples for ultra-processed foods are:

  • Chips
  • White bread
  • Donuts
  • Cookies
  • Granola bars
  • Breakfast cereals
  • Milkshakes
  • Soda
  • Coffee creamer
  • Instant oatmeal

It is better to eat healthy foods and prevent diseases and illnesses than to regret and be treated in therapy centres. You can also feel better.

Healthy food examples for a healthy diet are:

  • Green vegetables
  • Fresh fruits
  • Fiber-rich foods
  • Beans
  • Lentils
  • Quinoa
  • Brown rice
  • Steel-cut oats

When you purchase food, be careful to read the labels. They may say that the product is healthy, low-fat or sugar-free. However, many of these products contain ingredients that are harmful. Always check the labels!

Check your cholesterol level

Your cholesterol level will be shown in mg/dL when you have your cholesterol tested. You should get your cholesterol tested every so often because your doctor can give you tips on how to maintain a healthy cholesterol level. This will reduce your risk of heart disease and stroke.

Monitor your blood pressure levels

Even if you do not have high blood-pressure, you should monitor your levels. According to the Center for Disease Control and Prevention’s data, 45% middle-aged Americans have hypertension. Hypertension is defined as diastolic and systolic pressures, and taking medication for hypertension.

Normal blood pressure, or ideal blood pressure should be 120/80mmHg. Hypertension, a condition of the heart, can increase your risk of stroke and heart disease. These are the two leading causes of death for Americans.

According to the American Heart Association, lifestyle changes like losing weight can improve health and help prevent hypertension in obese and overweight individuals.

Move your body!

Do not believe any myths that working out or exercising requires a gym or a structured setting. It’s more important to follow the right schedule, frequency and intensity.

Different people have different levels of fitness. Some people are able to do push-ups easily, while others cannot. YouTube has many exercise videos that can help you with your fitness routines.

Exercise is great for everyone, including older adults with limited mobility. The elderly can exercise using their medical equipment while in place. Researchers have found that walking 10,000 steps per day, combined with a healthier diet and lifestyle, can help reduce the risk for chronic diseases such as diabetes, heart problems, and metabolic syndrome. You don’t need to do all your exercises at once. You can walk 30-60 minutes once daily or 2-3 times per day for 10-20 minutes.

Weight Watchers

You can calculate your BMI by comparing your weight to your height.

The scale below is for body mass index.

  • Under 18.5: Underweight
  • 18-29: Normal
  • 25-29.9: Overweight
  • Obese

Calculating your BMI formula is kg/m2, in which kg is a person’s weight expressed in kilograms and m2 their height expressed in meters squared. Overweight or obesity can lead to more serious health issues, such as type 2 diabetes and cardiovascular disease. If you’re trying to reach your ideal body weight, consult a physician or nutritionist.

Monitor your blood sugar levels

Diabetes can cause serious health issues and damage to different organs. You can manage your blood glucose levels by reducing sugary foods, sweets, pastries and sodas.

Quit smoking

E-cigarettes or other alternatives will not be helpful if you have been smoking for a while and want to improve your overall health. It is impossible to stop smoking. Smoking reduces the risk of cancer and heart disease.

Sleep well

The quality of our sleep is vital to the health of our body. Sleep affects both our mood and energy. It is important to establish a healthy sleep routine, such as waking and sleeping at the same times every day.

Check up and get vaccinated

It is important to get vaccinated and have your health checked. In these times, when the COVID Pandemic still exists. Let medical professionals do your health screenings to monitor your health.

It’s not realistic to make lifestyle changes, but it is important to take one step at a pace and be consistent.