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#Post#: 39--------------------------------------------------
Ways to prevent disease and live a healthy life
DIR By: guest3
Date: June 25, 2021, 2:40 pm
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Health is wealth. This common saying holds a lot of weight
because it has truth behind it.
But what exactly is disease prevention and how can you prevent
diseases from happening? Integrative medicine physician Irina
Todorov, MD, offers nine ways to prevent diseases and how to
take care of yourself so you can live your healthiest, best
life.
1. Make healthy food choices
“For good health and disease prevention, avoid ultra-processed
foods and eat homemade meals prepared with basic ingredients,”
says Dr. Todorov.
A study published in 2019 concluded that consumption of more
than 4 servings of ultra-processed food was associated with a
62% increased hazard for all-cause mortality. For each
additional serving, all-caused mortality increased to 18%. These
foods can cause chronic inflammation, a normal bodily process
gone awry that can contribute to heart disease, diabetes and
even cancer.
Ultra-processed food include:
Chips.
White bread.
Donuts.
Cookies.
Granola or protein bars.
Breakfast cereals.
Instant oatmeal.
Coffee creamers.
Soda.
Milkshakes.
“It’s crucial to read food labels carefully,” warns Dr. Todorov.
“Most foods that come in a package have more than five
ingredients or have ingredients that you cannot pronounce. Many
foods labeled as diet, healthy, sugar free or fat free can be
bad for you.”
What do all healthy diets have in common? They consist of fruits
and vegetables, beans, lentils, whole grains like quinoa, brown
rice and steel-cut oats, nuts and seeds and healthy oils like
extra-virgin olive oil.
“A great example of a healthy eating pattern is the
Mediterranean diet,” says Dr. Todorov. “Talk to your doctor or
dietitian to help create a meal plan that works for you.”
2. Get your cholesterol checked
When checking your cholesterol, your test results will show your
cholesterol levels in milligrams per decilitre. It’s crucial to
get your cholesterol checked because your doctor will be able to
advise you on how to maintain healthy levels, which in turn
lowers your chances of getting heart disease and stroke.
3. Watch your blood pressure
Do you have high blood pressure? Even if you don’t think so,
keep reading. Based on data published from the Centers for
Disease Control and Prevention (CDC), about 45% of adults in the
United States have hypertension defined as systolic blood
pressure, diastolic blood pressure or are taking medication for
hypertension.
Normal blood pressure is defined as blood pressure <120/80 mmHg.
Having hypertension puts you at risk for heart disease and
stroke, which are leading causes of death in the United States.
Even small weight loss can help manage or prevent high blood
pressure in many overweight people, according to the American
Heart Association.
“Start off slow and find an activity you enjoy,” says Dr.
Todorov. “That can make a big difference in both your blood
pressure and health.”
4. Get up and get moving
Throw away any common misconceptions about exercising like that
it has to be in a gym or a structured environment. Frequency
(how often), intensity (how hard) and time (how long) are what
matter the most.
“Start where you are and gradually increase your physical
activity,” says Dr. Todorov. “My motto is some exercise is good
but more is better.”
Taking 10,000 steps a day is a popular goal because research has
shown that when combined with other healthy behaviors, it can
lead to a decrease in chronic illness like diabetes, metabolic
syndromes and heart disease. Exercise does not need to be done
in consecutive minutes. You can walk for 30 to 60 minutes once a
day or you can do activities two to three times a day in 10 to
20 minute increments.
“There are so many different options for exercise available to
us today,” says Dr. Todorov. “Take advantage of free gym and app
trials, YouTube videos, resources from your local library and
virtual gym classes. Walking in the park adds the benefit of
spending time in nature.”
5. Watch your body mass
“Dare to be different from the average American, who is more
likely to be obese than adults in any other developed nation,”
says Dr. Todorov.
To see if you are at a good weight for your height, calculate
your body mass index (BMI).
The BMI scale:
Under 18.5: Underweight
18-24.9: Normal
> 25-29.9: Overweight
> 30: Obese
If you are overweight or obese, you are at higher risk of
developing serious health problems, including heart disease,
high blood pressure, type 2 diabetes, gallstones, breathing
problems and certain cancers. If you are overweight or obese,
you doctor or nutritionist will be able to help you get on the
right path towards your ideal body mass.
6. Manage blood sugar levels
For good preventive health, cut back on soda, candy and sugary
desserts, which can cause blood sugar to rise. If you have
diabetes, this can damage your heart, kidneys, eyes and nerves
over time.
Aside from understanding what makes your blood sugar levels hike
up, the American Heart Association recommends eating smart,
managing your weight, quitting smoking and moving more as
measures to manage your blood sugar.
“In addition, having your blood pressure, blood sugar and
cholesterol in a normal range decreases your risk for heart
disease,” explains Dr. Todorov. “This lowers your risk of being
diagnosed with cancer.”
7. Quit smoking
If you smoke, there is probably no other single choice you can
make to help your health more than quitting.
The CDC found that smokers are more likely than nonsmokers to
develop heart disease, different types of cancer, stroke and
more. Not only that, but smoking increases your risk of dying
from cancer.
“Smokers lose at least 10 years of life expectancy compared with
people who never smoked,” says Dr. Todorov. “People who quit by
age 40 reduce their risk of smoking-related death by 90%.”
8. Get restful sleep
Sleep restores us and has a huge effect on how we feel. If you
have trouble sleeping, try to establish a sleep routine. A good
sleep routine includes going to bed and waking up at the same
time every day and avoiding eating heavy meals and alcohol. It’s
important to stop screen time from your devices 2 hours before
bedtime, too.
To wind down before bed, Dr. Todorov recommends:
Listen to calming music.
Practice mindfulness or meditation.
Reflect on the positive moments of the day.
Read a book.
Have a cup of chamomile tea.
Practice 10 minutes of yoga.
“Research shows that daily exercise improves sleep in patients
with insomnia, too,” says Dr. Todorov. “Try to avoid vigorous
exercise 2 to 3 hours before bedtime.”
9. Don’t miss health screenings and vaccinations
It’s no exaggeration: health screenings can save your life. They
are designed to catch cancers and serious problems early for
more successful treatment.
“There are screening recommendations for adults and women
specifically, and varied screenings depending on your family
history,” says Dr. Todorov. “Some screening recommendations have
changed, so talk to your doctor.”
Making healthy lifestyle changes overnight isn’t realistic, but
taking the necessary steps to ensure you’re staying on top of
your health will put you ahead and help you be the healthiest
you can be.
Remember to do it the DJWay. Say no thanks I quit dot com
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