Life Hacks to prevent Lifestyle Diseases
Our lifestyle choices & a sedentary lifestyle make a lethal combination for our bodies, damaging them in more ways than one. Sitting in front of screens for prolonged hours, frequently eating outside and lack of exercise and sleep are underlying factors that have contributed to the rise of lifestyle ailments. Unfortunately, many of these ailments stay with you lifelong!
Obesity, heart ailments, type 2 diabetes, high blood pressure, some cancers and stroke come under the radar of damaging lifestyle choices. As per a research, one out of four Indians are at risk of dying from cardiovascular diseases, diabetes or cancer before the age of 70. This article aims to inform you about the precautions you must take to prevent these lifestyle diseases. Read on!
Balanced diet
Having a balanced diet strengthens your fitness and immunity and makes you less prone to have lifestyle ailments. So, have more leafy green veggies, fresh fruits, calcium and fiber rich foods. Experts also suggest consumption of whole grain/multi grain flour to boost health and avoiding the 3 whites- White Sugar, Salt and Maida. Eat small quantities of food at regular intervals and never eat to a full or overloaded stomach. Give it breathing space to digest food and relax also. To counter lifestyle diseases, you should also avoid consumption of oily and junk food.
Food Preparation
Recent researches have corroborated many facts propagated by Ayurveda. Cook foods like dals in open utensils instead of pressure cooker, use earthen utensils for cooking and avoid aluminum completely, use mustard oil and desi ghee instead of refined oil, substitute white sugar with desi khaand (unrefined sugar) and salt with Sendha Namak (Rock Salt). As far as possible, choose to eat only organic cereals, vegetables and fruits.
Nothing Substitutes Exercise
Enrolling in some physical activity is essential to keep your immune system active and body functioning properly. Hence, you should work-out for at least 30 minutes every day. If you don’t want to go to the gym, then one of the safest exercises you can do is walking. Working out regularly helps you burn calories, improve stamina, endurance and strength. Muscle strength training, swimming, running, yoga – all these physical activities in your workout regime can ward-off several lifestyle diseases.
Maintain healthy weight
Obesity is the mother of diseases and unchecked flabbiness can give rise to BP, Cardiovascular Diseases, diabetes, some Cancers, Sleep Apnea, Gout and more! To safeguard yourself against various lifestyle diseases caused by obesity, keep a check on your body weight. Be vigilant of every bite you eat – have home cooked, low calorie and fat-free food & exercise regularly to maintain healthy weight.
Detoxify and De-addict.
Various herbal concoctions can help you detoxify your body, but consult an expert before taking these detoxifiers, whose recipes are available in abundance on internet. Smoking and alcohol consumption invite a number of lifestyle diseases such as lung and oral cancers, & lung infections. Make efforts to get yourself de-addicted and avoid or quit smoking and drinking altogether. Always stay away from substance abuse!
Manage your Stress
Prolonged stress can also become a seed for lifestyle diseases, especially heart ailments. So, communicate and share your thoughts and feelings with anyone who is close to you. Reading books, meditating, practicing yoga, exercising, gardening and even birdwatching can also help you in relieving stress.
Sunlight Exposure
Go out in the sun and enjoy it/sweat out for at least 15-20 minutes, 3 to 4 times a week. While it is well known that sunlight helps in the formation of Vitamin D in our bodies, a recent study indicates that it helps in lowering blood pressure as well!
Along with the above-mentioned tips, you should get around 8 hours of sleep to keep your mind and body refreshed and active. So eat carefully, live actively and exercise mindfulness for a healthy and happy life!
