Lifestyle Diseases are obesity, hypertension, and diabetes. We may cause ourselves these diseases by many of our faulty lifestyle practices. This article discusses why we get these diseases and some easy ways to prevent or control them.
In the olden days, we had food scarcity and too much physical work. So obesity and lifestyle diseases were less among people. The agricultural revolution era came, and a smart public distribution system flourished. Food becomes abundant in such an economic world. It became impossible to change our habits, and we started eating more. Then came industrial developments and the opening up of markets. This article discusses the health issues created by various poor lifestyles and habits.
An unhealthy lifestyle can include the following:
Less physical work.
Too much mental strain.
Odd working hours.
Availability of cheap and tasty junk foods.
Improper eating methods.
Drinking too much water in between meals.
Consumption of alcohol and smoking cigarettes due to social factors.
An unhealthy lifestyle can lead to diseases like obesity, hypertension, and diabetes. Then came the medical era (the current period), when the above-mentioned incidences started growing out of proportion. Nowadays, we have started realizing that:
We are overeating.
We are eating junk calories, food with high fat and salt content.
We are leading a sedentary lifestyle.
We have started seeing our parents, relatives, friends getting these diseases, and we have come to know that there is no escape since they lead a similar lifestyle. This is the awareness era. Now, the availability of resources like health magazines is changing people's minds to lead a healthy and fit life. Gaining awareness is the first step towards healthy living. Many awareness programs can be conducted to teach the public about healthy and suitable habits according to the region you live.
Stop smoking. The harmful substances in tobacco can cause destruction to the lungs. In the long run, cancer might occur.
Reduce alcohol consumption to once a week (two drinks only, it is better if you avoid alcohol).
Control your existing illnesses like diabetes and hypertension by dedicated dieting and regular consultation with your physician.
Physical activity should be performed for a minimum of 40 minutes a day. This should be followed at least five days a week.
Stop junk foods completely. It is not a nutritious component.
Reduce sugar, salt, and oil consumption. Increasing your oil intake can elevate cholesterol levels.
Sleep well. Everybody has a different biological clock. A refreshing night's sleep varies from person to person. For some, five hours might be enough, and for some, eight hours might be necessary. Find out which person you are and start sleeping for the correct time.
The way of eating might vary according to one's tradition. But, there are certainly healthy ways one can adapt to overcome a wide range of medical health conditions.
You should always eat only when you are hungry. Eating in abundance can lead to obesity. When you are hungry, it is an indication from your digestive enzymes that it is ready to digest your food well. You have to keenly observe your hunger patterns. In this current generation, we focus on eating three or four times. We happen to load our stomachs with food even though we are not hungry. Eating only while you are hungry is the greatest secret for a healthy life. Some working professionals might feel it difficult to go for lunch or breaks only when they are hungry. In such cases, they can choose to eat frequent small meals. This will keep their calorie value in check. Also, they would not feel tired and hungry between their working schedule.
You are advised to chew your food well. In the fast-running world, we forget to chew. We dump as much food as possible in the given short period of time. Even if we have sufficient time, we are not focussing on our chewing patterns. The ideal chewing patterns work like magic for our bodies. Many feel that digestion happens in the stomach. It is the biggest misconception. Digestion is the process that begins in the mouth. The breaking down of the food particles should happen in the oral cavity. When the food is sent as bigger particles to the stomach, the digestive workload might increase in the stomach. This might lead to several digestive problems. Try to chew as much as possible with the help of the teeth.
Focus on your eating. A mindful habit will increase the potential of whatever activity we do. We need to focus on our eating all the time. It is essential to enjoy the taste of our food. It will be a feast for our taste buds. Watching television or mobile phones when you are eating might divert your attention, and you will not thoroughly enjoy the food. It is best to eat alone so that you gain more concentration on the food. Books are also a bad companion when it comes to eating. Many traditions have the habit of eating together with the family. This custom is known to increase the attachment level in families. If you do so, you can follow this once in a while and try to focus on your food whenever it is possible.
Drink water at appropriate times. Drinking water before food is a completely unhealthy habit. When your body is giving you hunger, it is in a state of digesting the food and provides energy for functioning. At this time, the hydrochloric acid in the stomach is secreted at adequate levels so that food is digested well. Water cannot be a good friend of hydrochloric acid. Drinking water before food can suppress the hydrochloric acid that is secreted. Also, drinking water very soon after the meal is not fine. Just like your hunger, drink water only if you feel thirsty. If you are living in cold countries, your body might not induce the feeling of thirst. In such cases, you can set a reminder for drinking water. Many applications in mobile are known to be beneficial for this purpose.
You can get help from icliniq.com.
Last reviewed at:
09 Mar 2021 - 4 min read
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