In this fast-paced world, living habits directly influence our health. Non-communicable diseases (NCDs) are referred to as lifestyle diseases, and they are on the rise globally, and they are the leading causes of illness and death.
The good news is that the majority of these diseases are preventable with the knowledge and the proper precautionary measures.
What Are Lifestyle Diseases?
Lifestyle diseases are illnesses that occur as a result of poor habits and decisions mostly, and not necessarily due to infection or genetic factors. Some of the lifestyle diseases are:
- Diabetes (Type 2)
- High Blood Pressure (hypertension)
- Heart Disease, Stroke, or Cardiovascular Diseases
- Obesity
- Certain Cancers
- Respiratory Diseases (associated with smoking and air pollution)
Common Lifestyle Diseases and their Cause
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Diabetes (Type 2)
One of the most widespread lifestyle-related diseases is (type 2) diabetes. It is brought about by insulin resistance in the body and is closely associated with obesity, unhealthy eating patterns as well as sedentary lifestyles. The risk is worsened by high intake of sugar and processed foodstuffs.
Prevention Tip: Eat a balanced diet that has a lot of whole grains, vegetables, and low fat protein foods. Exercise and weight control are important.
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High Blood Pressure (hypertension)
Hypertension is considered as the silent killer, as it will not reveal any signs and symptoms till it causes fatal complications like brain attack or heart attack. It’s due to salt, stress, being too fat, smoking and not moving.
Prevention Tip: Reduce salt and processed food, practice relaxation methods such as meditation and also exercise.
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Heart Diseases
Cardiovascular disease is the number one cause of death worldwide. The causes of an insulin resistant body may be numerous but the principal culprits include high cholesterol, hypertension, diabetes, smoking and unhealthy lifestyle.
Prevention Tip: Eat foods that are good to the heart like nuts, seeds, fruits, vegetables and food rich in omega-3 fatty acids like fish.
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Obesity
Obesity affects not only your appearance, it also disposes you to diabetes, high blood pressure, arthritis and some types of cancer. It is a production of over utilization of bad food, physical fatigue and excessive exercising of the eyes through technological screens.
Prevention Tip: Eat an eye-friendly diet, avoid drinking beverages with sugar-sweeteners and engage in at least 30 minutes of exercise daily.
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Certain Cancers
The big sources of cancers, such as lung cancer, colon cancer and skin cancer, have been tied to lifestyle behaviours, such as smoking, drinking alcohol, eating an unhealthy diet and getting too much sun.
Prevention Tip: Don’t smoke, drink less alcohol, eat lots of antioxidant-rich foods, and get regular checks.
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Respiratory Difficulties
Chronic bronchitis and asthma can be exacerbated by smoking, pollution and occupational exposure.
Prevention Tip: Don’t breathe, wear masks indoors in heavily polluted areas night and day, and clean up your indoor act.
General Prevention Strategies
Though these diseases possess certain risk factors, common lifestyle changes do exist that can help significantly reduce the risk of acquiring most lifestyle-associated diseases.
Eat a Well-Balanced Diet
- Develop a new priority for fresh and raw foods.
- Reduce sugar, salt, and fat.
- Include good sources of fiber such as fruits, vegetables and whole grains.
Be Active Physically
- Target moderate physical activity for 150 minutes/week.
- Walking, biking, yoga and swimming help maintain a strong body.
Manage Stress
- Relax using practice relaxation techniques including meditation, breathing, or hobbies.
- Stress in the long term may add to hypertension, obesity, and heart disease.
Get Regular Health Checkups
- Regular checkups would assist in the early detection of diseases.
- The complication can be avoided by monitoring blood sugar, blood pressure, and cholesterol.
Avoid Tobacco & Limit Alcohol
- Lifestyle diseases are mainly contributed by smoking and excessive drinking.
- The cessation of these habits positively influences the general health almost instantly.
Prioritize Quality Sleep
- Aim for 7 to 8 hours of good sleep per night.
- Poor sleeping puts people at risk for obesity, diabetes, and heart problems.
Lifestyle diseases are very much avoidable when we make mindful decisions regarding our day to day lifestyle. Such little steps like eating healthier, exercising more, and reducing stress, can make a significant difference in health over time. Today we can all increase our longevity, and live more productive lives by committing to healthier lifestyles.
Proactive measures to prevent the disease are not only concerned about avoiding it but it is also about investing in a healthier and happier future.