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How to Prevent Lifestyle Diseases?

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How to Prevent Lifestyle Diseases?

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People must follow preventive measures to prevent lifestyle diseases such as obesity, hypertension, and diabetes.

Written by

Dr. Hariharan

Medically reviewed by

Dr. Lochana .k

Published At September 5, 2015
Reviewed AtMarch 7, 2024

Introduction:

In the olden days, people had food scarcity and too much physical work. So obesity and lifestyle diseases were less common 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 personal habits, and people 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.

What Diseases are Lifestyle Diseases?

The following are lifestyle diseases.

  • Heart diseases.

  • Type 2 diabetes.

  • Obesity.

  • High blood pressure.

  • Chronic obstructive pulmonary disease.

  • Fatty liver.

  • Chronic kidney disease.

  • Osteoporosis (bone disease).

  • Mental health disorder.

What Are the Reasons for the Growth in Lifestyle Diseases?

The reasons for the growth in lifestyle diseases are as follows:

  • Increase in sedentary lifestyle.

  • Lack of regular exercise.

  • Consumption of processed foods.

  • Tobacco smoking.

  • Increase alcohol consumption.

  • Stress.

  • Increased air pollution.

  • Excessive screen time.

  • Lack of sleep.

  • Lack of health education.

  • Unhealthy dietary habits.

What Are the Various Unhealthy Lifestyle Patterns?

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.

What Are the Disadvantages of an Unhealthy Lifestyle?

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, people have started realizing that: they are overeating, eating junk calories and food with high fat and salt content, and are leading a sedentary lifestyle.

People have started seeing their parents, relatives, and friends getting these diseases, and 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.

How to Lead a Healthy Lifestyle and Prevent Lifestyle Diseases?

  • Stop smoking. The harmful substances in tobacco can destroy the lungs. In the long run, cancer might occur.

  • Reduce alcohol consumption to once a week (two drinks only, it is better if they avoid alcohol).

  • Control existing illnesses like diabetes and hypertension by dedicated dieting and regular consultation with the 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 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. The person has to start sleeping at the correct time.

What Is the Correct Eating Method?

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.

  • An individual should always eat only when they are hungry. Eating in abundance can lead to obesity. When an individual is hungry, it is an indication from the digestive enzymes that it is ready to digest the food well. They have to keenly observe their hunger patterns. In this current generation, an individual needs to eat three or four times. People happen to load their stomachs with food even though they are not hungry. Eating only while an individual is hungry is the greatest sector for a healthy life. Some working professionals might find it difficult to go for lunch or break 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.

  • An individual is advised to chew the food well. In the fast-running world, people need to remember to chew. They dump as much food as possible in the given period. They do not focus on their chewing patterns even if they have sufficient time. The ideal chewing patterns work like magic for 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 eating. A mindful habit will increase the potential activity. One need to focus on our eating all the time. It is essential to enjoy the taste of the food. It will be a feast for the taste buds. Watching television or mobile phones when eating might divert the attention of people and will interrupt the enjoyment of the food. It is best to eat alone to 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 people do so, they can follow this once in a while and try to focus on their food whenever it is possible.

  • Drink water at appropriate times. Drinking water before food is a completely unhealthy habit. When an individual body is hungry, it is in a state of digesting the food providing 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 hunger, drink water only if an individual feels thirsty. If an individual is living in a busy country, their body might not induce the feeling of thirst. In such cases, they can set a reminder for drinking water. Many applications in mobile are known to be beneficial for this purpose.

Conclusion:

In conclusion, preventing lifestyle diseases is a multifaceted approach including healthy eating habits, promoting a healthy lifestyle, encouraging physical activity, tobacco control measures, limiting alcohol consumption, stress management programs, regular health check-ups, environmental changes, education, and creating awareness. Regular health check-ups help in preventing lifestyle diseases

Frequently Asked Questions

1.

What Are the Indications of an Unhealthy Lifestyle?

The signs of an unhealthy lifestyle may include both physical and metabolic symptoms. The symptoms can range from malnutrition to weakness and tiredness. The person may have thin hair and brittle nails. The person may fall sick too quickly.

2.

What Are the Examples of Unhealthy Lifestyle?

Examples of unhealthy lifestyles can be:  
- Not exercising regularly.   
- Consuming a lot of sugary items.
- Smoking and consumption of alcohol.
- Irregular sleeping patterns.

3.

What Are the Disadvantages of an Unhealthy Lifestyle?

The disadvantages of an unhealthy lifestyle may include: 
- Obesity.
- Conditions affecting the cardiovascular system, such as hypertension.
- Lifestyle disorders such as diabetes. 
- Higher than the normal tendency of falling sick.

4.

What Are the Results of Being Unhealthy?

Being unhealthy can cause a lot of problems, such as constant fatigue. In addition, it may cause malnutrition, which can lead to many problems. In addition, being unhealthy can cause many diseases, such as diabetes and hypertension.

5.

How Does Junk Food Affect the Brain?

It impairs a person's ability to think rationally and logically. In addition, it may cause brain fog and mood changes. It can also hamper memory formation. Hence, too much junk food can hamper the overall cognitive function of the brain.

6.

What Happens if You Go Too Long Without Eating?

Going too long without eating can cause a reduction in blood sugar levels. As a result, it can cause irritation and confusion. In addition, it causes an increase in cortisol levels that can increase stress levels. This can cause the metabolism to slow down and can lead to weight gain.

7.

What Is the Most Appropriate Way of Eating?

With food in your mouth, close your lips and begin biting. Your tongue should move the food from one side to another, and your jaw ought to turn marginally. Bite gradually; chewing the food 32 times can aid in breaking down the food particles. You might require more time depending on the food.

8.

Should We Eat Only When We Are Hungry?

Eating only when hungry is the most appropriate way to have a healthy metabolism. Eating only when hungry helps stabilize blood sugar levels. It also prevents consuming extra calories and can be an effective weight loss strategy.

9.

How Many Meals a Day Is Healthy?

Three meals a day that are appropriately spaced are considered ideal. It is important for these meals to be balanced and healthy. A person can also consume one to three snacks in between meals. Hence eating five to six times a day along with snacks is widely recommended by dieticians.

10.

Why Should Unhealthy Habits Be Avoided?

Unhealthy habits can lead to illness. It can have many side effects, such as tiredness, lethargy, increased risk of diabetes, heart disease, stroke, etc. On the other hand, a healthy lifestyle can give our body a good boost and makes us refreshed. An unhealthy lifestyle deteriorates the overall well-being of a person.
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Dr. Hariharan

Dr. Hariharan

Diabetology

Tags:

hypertensiondiabetesobesityphysical activitysedentary lifestyle
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