Health Remedies

8 Ways to Prevent Lifestyle Diseases : Obesity, Diabetes, Chronic Backaches And Depression

Ways to Prevent Lifestyle Diseases

When was the last time you started your day smiling at the still rising sun? With your hectic life schedule, shuffling between home and office, where’s the time,  right? Well friends if you wish to spend your hard earned income on other than huge medical bills and therapies, pay attention. This might be your wake up call. You need to start taking yourself seriously  because it might not be smart to ignore all the red signals your body is sending out.

According to the latest World Health Organisation statistics reports, India has the biggest number of people suffering from diabetes and obesity as compared to other Indian subcontinent countries. While the numbers are alarming, it has also advised people to change their way of living. May be you are already obese or a chronic-backaching sufferer, or may be you are not there yet. Whatever the case, follow these simple tips to prevent and control the diseases your dormant lifestyle may hand to you.

Yoga :

A recent study published in Journal of the American Dietetic Association found that practicing yoga encourages your body to eat healthy. The study found that due to the deep breathing connection between mind and body established during yoga, stress-eating and other stress related disorders like depression and hypertension take the back door.

Regular sessions of yoga increases your muscle strength, giving you a flexible body and supermodel body-posture. No kidding. Those ancient yoga techniques are the answer to many ailments including chronic insomnia and migraine.

Yoga

Stay Physically Active :

Either you are a homemaker or a businessperson, try to stay on your toes, literally. Sitting in one position for too long is the root cause of that fearsome backache monster. Include a mild workout in your daily regime which will keep fat accumulation at bay and provide essential stretching to your body muscles. If you can’t do that, take a brisk walk everyday. Physical exertion activities like climbing up the stairs, walking to the grocery store, taking a walking-break every 1 hour in office can reduce those risks by 80%.

Stay Physically Active

Eat Right :

Grabbing a quick sandwich on the way to office instead of a home-made meal may be just one of causes for that bulging tummy of yours. National Family Health Survey says that 15% women and 11% men in India are obese and the number is still rising as we talk. All those fatty carbs and sodium rich foods – burger, pizza, soda, fries, etc are the real culprit of obesity which is a meta-disease.

It means obesity is a kind of disease which leads to other diseases such as diabetes, cancer, thyroid, etc. Make yourself eat 1 fruit and 2 cups of fresh vegetables everyday. And when hunger pangs strike, munch on nuts, dryfruits, sprouts or other healthy crunchies instead of making a dash for chips n cookies!

Eat Right

Get Enough Sleep :

Researchers have found that people sleeping 5 hours or less have 75% more chances of suffering from cardiovascular diseases, diabetes and obesity. Make sure you are getting 7-9 hours of peaceful sleep everynight. Try to drink a glass of hot milk before going to bed, it helps the body to relax. Avoid heavy eating and caffeine drinking before going to bed for uninterrupted sleep.

Also ensure that your bedroom is dark after switching the lights off, any kind of light coming in can disturb your sleep. If you are still having troubles sleeping nicely, consult a physician, because it might be due to some body disorder.

Get Enough Sleep

Quit Smoking :

If you are one of those people who think ‘smoking is injurious to health’ is just a slogan well reconsider. Every year 1 in 5 people die due to smoking and its adverse effects. Need a more scary picture? Smoking increases the risk of heart attack, stroke and cancer by 85% according to WHO studies. If you are also a chain smoker, cut down your daily intake and gradually stop it.

Take help from family and friends who will provide moral and social support to help you quit smoking. Eat foods like fruit chats, veggies, shakes, etc which make cigarretes taste terrible. Keep chewing gum or candies to keep your mouth busy.

Quit Smoking

Drink 8-10 Glasses of Water Daily :

When my grandmother was trying to instill the habit of drinking 2 glasses of water, first thing in the morning, i used to hide in the bathroom. But dear she was quite stubborn and am I thankful for that! Drinking enough water is not just about a well hydrated body, it keeps your skin dewy, your lungs & kidneys clean and also helps you cut down the calories.

Craving some sugar & sodium snacks? Drink a glass of chilled water. Trying to lose weight? Drink a glass of water 15 minutes before every meal. Want glowing skin? Drink a glass of hot water after every meal or every 6 hours! So you see, you have an all-solution magic potion in your refrigerator all free. Well if you don’t count the water bill.

Drink 8-10 glasses of water daily

Cut Down On Alcohol :

Ok I can hear you saying that alcohol is good for health, scientists have said. But my dears when those scientists were saying that, they meant only a small intake of alcohol and that too occasionally! The definition of small may differ person to person but the basic is – half a glass or two shots twice a month.

Do you know regular alcohol drinking triggers a wide variety of risks such as high blood pressure, stroke, liver damage, permanent brain damage, ulcers, malnutrition, cancer of mouth and throat, and various other terrifying illnesses that you don’t want to imagine. Switch your alcohol drinks to that of fruit juice, shakes, or chilled water. You have got to stop those urges, alcohol has been known to destroy not only the life of the drinker but also those who surround him/her.

Cut Down on Alcohol

See Your Doctor Regularly :

The regular visits to doctor pick up the early warning signs of disease or illness like cardiovascular diseases and diabetes. Even cancers can be picked up in their early stages. It has been advised to have an annual checkup after you turn 30 because that is the time when most disorders start rearing their ugly heads. Set an appointment with your doctor and do follow up on the instructions. He may advise you to get some tests done which are always crucial to determine what exactly is going on inside that body of yours.

See your Doctor Regularly

So guys do not over-exert yourself. Whenever you get that thought about ignoring that back pain or avoiding the blood pressure rate, think of your family, your friends. You are  too precious to get lost because of smoking 10 packs a day or eating artery-clogging food every night. Take care of yourself.





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