These 5 Healthy Habits can Prevent Chronic Disease
Everyone has a opinion about what the best lifestyle habits are, from social media celebrities to Bess, great aunt Bess and everyone in between. But whether you've gone all-in on apple cider vinegar or think the latest health fads are all hype, the choices you make can have long-term health consequences.
Lifestyle medicine specialist Mladen Glubic, MD and PhD, says that healthy lifestyle habits can reduce or reverse high cholesterol or high blood glucose. You can reverse heart disease, diabetes, obesity and hypertension by changing your lifestyle habits.
He will help you to choose healthy lifestyle choices to avoid chronic disease.
What Lifestyle Can Do to Your Health?
According to Dr. Golubic, chronic diseases are the leading cause of death in the world. They include all the common suspects.
- Cardiovascular disease.
- Chronic obstructive and persistent pulmonary disease (COPD).
You can avoid many chronic diseases by changing your daily lifestyle. According to him, about 80% chronic diseases can be attributed to lifestyle factors like diet and exercise.
How to Prevent Lifestyle Disorders
Dr. Golubic suggests these areas to help prevent chronic diseases:
He advised that you eat whole plants, which are unrefined, minimally processed and not contaminated. Consuming plant-based foods can reduce your risk of cancer, diabetes, and heart disease.
The Mediterranean diet may reduce your risk of getting cardiovascular disease or other chronic illnesses. The Mediterranean diet includes plenty of vegetables, fruits and legumes as well as whole grains, fish, oil, nuts, and other healthy foods.
Evidence also suggests that eating a plant-based diet may reverse certain chronic conditions such as advanced heart disease and other diet-related diseases. It eliminates all meats, dairy products, eggs, and other animal products and includes whole food such as fruits, vegetables, whole grains legumes, and beans. According to Dr. Golubic, it is the best and most sustainable diet and one that he highly recommends.
"I suggest you experiment. He says that you don't need to be vegan immediately.
Avoid refined or processed foods. Begin by making one plant-based dish per week.
All your systems are benefited by moving. Experts recommend that you do 150 minutes each week of moderate activity.
Dr. Golubic advises that you start small if it seems too daunting. Most of us are able to walk. Start with a 10 minute walk. This can be repeated two- or three times daily," he said. Then, walk faster and do a few minutes of intense walking. Or climb some stairs. Walking is an option, but any other activity can be done. You can simply move more while sitting less.
Try to get seven to nine hours sleep every night. If you can't stop burning the midnight oils, consider:
- Be consistent with your bedtimes and wake times, even weekends.
- Daily physical activity is important. (Sensitivity to a theme?
- Avoid alcohol and caffeine.
- Put digital devices away 90 minutes before bedtime.
- Make sure your sleeping area is cool and dark.
4. Stress relief
You can't trust your immune system to deal with chronic stress. To relieve stress, you can practice mindfulness meditation or gratitude. This will help improve both your mental and physical well-being.
Dr. Golubic explains that we often self-medicate by eating, however, there are more healthy ways to alleviate stress, worry, and concern.
Mindfulness: Being more present, aware and conscious of all that you feel, sense and experience is called mindfulness. Mindfulness is an excellent way to manage stress and relax.
Dr. Golubic recommends two approaches to mastering mindfulness
Do it daily. Find a quiet place. Take some time to observe your breath. Pay particular attention to how your abdomen expands and contracts. Also, how the air is moving in and out your nostrils. The key to observation is not to try and change your breathing frequency or depth. "Let your body do its normal work more than 20k times per day." he said. You can start with just five minutes a day. Then, work your way to twenty minutes.
You should pay attention to what's happening at the time. Dr. Golubic states that "using your non-dominant hand might help you pay more attention." While you wait for the green light to come on, mindfulness can be practiced while doing chores such as washing the dishes, taking out the trash or paying attention to your breathing. A mindfulness practice is any activity in which you pay attention to the details.
Meditation: 4x4 or box breathing is an excellent place to begin if you are new to this practice. How does it work?
Relax in a quiet, comfortable place. Slowly exhale, paying attention to how much air you are releasing. As you count down to 4, breathe in through your nose. Pay attention to how much air is entering your stomach and lungs. Keep your breathing for four counts (or less) to ensure you are able to hold it. For a fourth count, exhale. For a fourth count, hold your breath. Repeat. Repeat this three times per week for 5 minutes, increasing your time to 20 minutes each day.
Grit: It's a great antidote to stress. In studies, burned-out healthcare workers who performed acts of gratitude - such as remembering three good things or writing gratitude letters - reported positive effects on their well-being after a few weeks.
Dr. Golubic explains that "we tend to pay less attention to the good things in our day and notice more of what isn't going right." It is likely that we will feel happier when we, even in the middle of hectic days, recognize the blessings we have and remind ourselves.
5. Social connectedness
Being connected to others, also known as loving ones, is a way to stay emotionally and physically well. Although physical separation is common, virtual relationships can have transformative effects.
Dr. Golubic states that technology has a tremendous impact on our ability to avoid isolation. Nearly everyone has a cellphone, which allows them to communicate with others and express their feelings about them. It doesn't take much to send a message of support in an email from work.
What Makes it So Difficult to Change Your Lifestyle To Be Healthy?
It can be difficult to control our behavior for a variety of reasons, such as:
Lack of healthy choices: Take a walk down the street to see that there is plenty of unhealthy, cheap fast-food available everywhere. It can be difficult to choose the right food. In Spain, there are fruterias (stores selling only fruit and vegetable) at every corner. These stores are open from morning to late at night. "Imagine if these stores were more popular than fast food restaurants," Dr. Golubic said. Subliminal messages too many: "Subliminal messaging can undermine good lifestyle habits," Dr. Golubic says. Think about ads that show beautiful people eating unhealthful foods. You might see images of young yoga practitioners instead of older adults with multiple chronic conditions. Dr. Golubic says that patience is key to making healthy lifestyle choices. How to keep healthy lifestyle habits going for the long term Dr. Golubic recommends these tips:
He suggests taking small steps. "Choose achievable goals. Begin by listening to meditation tracks for 5 minutes 3 times per week. Then, increase the number of days and minutes you make progress. Embrace the saying, "progress not perfection." Educate yourself: Learn the science behind opinions. Ask for advice from medical organizations such as American Heart Association, American Cancer Society and Medical Society of Clinical Oncology. Look at the big picture. Those who think about what is important to them, and how it fits into larger contexts have greater success. Dr. Golubic states that food choices can be a spectacular example. A pound worth of beef requires a lot more energy, greenhouse gas production and land- and water usage than a pound worth of beans. Our food choices have a direct impact on our health and the well-being all living things.