The Seven Deadly Health Sins

Below are the seven deadly practices and ways to manage or overcome them:

Lack of Physical Activity

What does physical inactivity actually mean? It is nothing but having a lifestyle with mere no or minimal exercise. Spending most of their time sitting or lying down is called an inactive lifestyle. This sedentary lifestyle has become more common with the increased use of electronic gadgets.

Ill-Effects

The following are the diseases and conditions that occur with an inactive lifestyle:

• Burning down calories is reduced due to physical inactivity, which results in obesity.

• Blood circulation may become compromised.

• Limited usage of muscles reduces muscle endurance and power.

• The immune system may be compromised.

• Metabolism of the body may be affected, resulting in metabolic syndrome.

• Hormonal imbalance also occurs.

• Loss of mineral content of bones causes osteoporosis.

• Hypertension.

• Type 2 diabetes mellitus.

• Hyperlipidemia (increased cholesterol levels).

• The risk of coronary artery diseases and heart attack is increased.

• Mental disorders like depression and anxiety.

• The risk of developing breast, uterine, and colon cancers is raised.

• As a result, individuals are prone to premature death.

Ways to Overcome -

• Make it a habit to go for a walk daily.

• Keep engaging in physical work like gardening, household chores, etc.

• When starting exercises, it should be started slowly. It is generally recommended to exercise for at least 30 minutes a day. However, seeking the help of a professional before starting one is advisable, as they can plan your exercises according to your age and associated medical conditions.

• Join in groups with similar motives as these can encourage you to stick to a more active lifestyle.

Lack of Proper Diet

A proper diet provides the needed nutrients for the goodwill of the human body. While an unhealthy diet disrupts the body's normal functioning as it does not produce the required nutritional supply to the body. It can be due to increased or reduced intake of food.

An improper diet may have any of the following:

• High or low in calories.

• Fat-rich diet.

• High-sugar diet.

Ill-Effects

• Hyperlipidemia.

• Hypertension.

• Diabetes.

• Heart diseases.

• Obesity.

• Stroke.

• Eating disorders.

• Bone disorders like osteoporosis.

• Anxiety and depression.

• The risk of developing cancers involving the uterus, colon, rectum, and breast is possible.

• Lack of adequate nutrition during pregnancy can bring about developmental delays in the child.

Ways to Overcome -

• Have fresh milk, fruits, and vegetables.

• Follow a DASH diet.

• Consume two to three liters of water daily).

• Avoid processed, instant, and junk food.

• Limit the intake of fats, salts, and sugars.

Smoking, Alcohol, and Drugs

a. Smoking -

Smoking is a deleterious habit, even if it is second-hand smoke. Smoking brings about harm to almost every part of the body. This is attributed to Nicotine and certain other chemicals in tobacco. There are around 70 carcinogenic chemicals.

Ill-Effects

• Cardiac diseases.

• Diabetes.

• Lung disorders.

• Chronic obstructive pulmonary diseases.

• Stroke.

• Cancers.

• Risk of developing rheumatoid arthritis, tuberculosis, and immune system disorders increases.

b. Alcohol -

It is characterized by an inability to abstain from drinking. As a result, the individual depends on alcohol and has intense alcohol cravings.

Ill-Effects

• Stroke.

• Increased blood pressure.

• Arrhythmia (irregular heartbeat).

• Cirrhosis of the liver.

• Fatty liver.

• Alcoholic hepatitis.

• Liver fibrosis.

• Cardiomyopathy.

• Pancreatitis.

• The immune system may become compromised, making the individual prone to pneumonia and tuberculosis.

• Risk of cancers of the liver, breast, colon, esophageal, stomach, and head and neck increases.

c. Illicit drugs -

Being addicted to illicit drugs like Heroin, Cocaine, Amphetamines, Hallucinogens, etc., can pose severe health risks.

Ill-Effects

• Depression.

• Anxiety.

• Hallucinations.

• Paranoia (a feeling of being threatened).

• Panic.

• Financial issues.

• Stroke.

• Aggression.

• Seizures.

• Confusion.

• Damage to the brain.

• These habits are, in addition, associated with addiction, dependence, and withdrawal symptoms.

• Also, if these habits are seen in pregnant women, it can cause:

  • Stillbirth.

  • Miscarriage.

  • Developmental defects in the fetus and newborn.

  • Premature delivery.

• Also, they can bring about fertility issues in both addicted males and females. Relationship problems and problems with work-life can happen.

Ways to Overcome -

• Abstain from these habits altogether.

• Develop new hobbies and interests.

• Stay out of people who are addicted to such habits.

• Join de-addiction centers to seek the help of professionals.

• Keep yourself engaged.

Stress

Stress has become a regular part of day-to-day life. Stresses can be physical, emotional, and mental.

Ill-Effects

• Tension headaches.

• Depression.

• Increased blood sugar level.

• Compromised immune system.

• Increased blood pressure.

• Reduced libido.

• Menstrual abnormalities.

• Fertility disorders.

• Increased heart rate.

• Nausea and vomiting.

• Stomachache.

• Erectile dysfunction.

• Reduced sleep.

• Heartburn.

• Heart attack.

• Tension backaches.

Ways to Overcome -

• Let go of the 'too much too soon' approach.

• Engage in regular workouts.

• Do routine deep breathing exercises.

• Practice relaxation methods like meditation, yoga, listening to soft music, etc.

• Take up new hobbies.

Lack of Personal Hygiene

As said, 'Cleanliness is next to godliness.’ Therefore, maintaining personal hygiene is needed for the physical and mental health of the body. Furthermore, keeping the external body clean is essential as improper hygiene is the gateway to infections and diseases.

Ill-Effects

• Scabies.

• Ringworm.

• Head lice infestation.

• Diarrhea.

• Pubic lice infestation.

• Athlete's foot.

• Swimmer's ear.

• Hot tub rash.

• Pinworms.

• Poor dental hygiene increases the risk of dental caries.

Ways to Overcome -

• Wash your hands frequently with soap and water.

• Rinse and bath at least once daily with soap and water.

• Wash your hair with shampoo weekly once.

• Maintain hygiene and sanitation.

• Trim your nails to prevent the accumulation of dirt inside your nails.

Lack of Proper Sleep

Early birds unlock extra hours in the mornings and feel energetic, stress-free, focused, and well-planned for the day. Going to bed and waking up early, makes a man wealthy, healthy, and wise.'

Ill-Effects

• Fatigue.

• Short temper.

• Lack of focus.

• Memory problems.

• Mood disorders.

• Weakening of the immune system.

• Increased weight gain.

• Cardiac diseases.

• Reduced sex drive.

• Loss of balance and coordination.

• Drowsiness, which increases the risk of accidents and falls.

• Lack of coordination.

Ways to Overcome -

• Avoid caffeinated products in the late hours of the day.

• Avoid daytime naps.

• Involve yourself in relaxation techniques like meditation, taking a hot bath, reading books, listening to soft music, etc.

• Make it a habit to sleep and wake up at the same time.

• Do regular exercises.

• Reduce the amount of alcohol.

• Abstain from heavy meals before going to bed.

• Limit the use of digital screens before bedtime.

Lack of Sexual Discipline

Sexual hygiene is essential for preventing the occurrence of sexually transmitted infections.

Ill-Effects

• Sexually transmitted infections.

• Infections of the genitalia.

• Poor self-esteem.

• Reduced sex drive.

• Associated with self-hatred.

Ways to Overcome -

• Achieve success drive over sex drive.

• Use all your mental energy for productive and long-lasting pleasures.

• Engage in sexual activity with only one individual.

• Avoid douching.

• Use barrier methods of contraception to prevent sexually transmitted infections.

• Frequently change tampons, menstrual pads, or other menstrual products.

• Use only mild, unscented soap to wash the genital area.

• Use dry undergarments.

• Avoid tight undergarments.

Conclusion:

Humans are capable of controlling their impulses. Inappropriate hygiene measures make the individual more susceptible to several medical conditions and infections. Following good hygiene practices help improve overall physical, sexual, and mental health.