Top Practical Ways to Prevent Getting Chronic Illnesses
20 Jul 2021
Believe it or not, you can prevent most chronic illnesses! You may think that there is nothing you can do to stop yourself from getting sick. But many common chronic diseases, such as diabetes and heart disease, are preventable if they get caught in time.
In this blog post, you will learn the top practical ways to help prevent chronic illness!
Become Physically Active
Physical inactivity is a leading cause of chronic disease and an obstacle to maintaining weight. Inactive adults are four times more likely to die from heart disease or stroke than those who meet the current physical activity guidelines, three times as likely to develop cancer and twice as likely with diabetes.
The good news is you don’t have to work out for hours on end–even 30 minutes can make a difference! All it takes is regular exercise that meets your needs, such as walking briskly, jogging or cycling at moderate intensity for 20-60 minutes per day (or “brisk” breaks during periods when you’re seated). You can:
• Exercise at least 20 minutes per day, five days a week.
• Take the stairs instead of the elevator or escalator.
• Walk and talk with friends during lunch break.
• Park your car farther from your destination–consider walking to work one day each month as part of “National Walking Day.”
• Do stretching exercises for two minutes before you start exercising, or use an exercise bike while watching TV to warm up muscles so they function better and can go longer without getting tired.
Physical activity is not only good for the heart; it’s also great for mental well-being! Exercise releases endorphins that make us feel happier, which boosts self-esteem and reduces anxiety/depression. Exercise also relieves stress, which can contribute to chronic illnesses such as heart disease and diabetes.
Get Regular Health Checks
If you have regular health checks, then your doctor can notice the symptoms of an illness or disease at a much earlier stage. Early detection and treatment can often prevent chronic conditions from developing further and make them easier to manage in the long run.
For instance, if you suspect you are experiencing hearing loss, it is good to seek immediate medical attention for your doctor to prescribe the best treatment or suggest excellent ways for hearing loss prevention.
Take advantage of low-cost screening services such as blood pressure screenings available through most employers, community organizations or local hospitals. If you’re feeling off, it’s essential to see a doctor. Early detection of illness can make chronic diseases easier to manage.
Improve Your Social Life
If you have a social life, the chances are what helps the most in preventing chronic illnesses.
To stay healthy, it’s essential to keep your immune system strong and fight off illness when it first starts.
That means taking preventative measures such as getting enough sleep, eating balanced meals with different fruits and vegetables, and being active. You can also reduce stress levels by meditating or practicing yoga, drinking plenty of fluids like water every day, not smoking cigarettes or excessive alcohol intake, avoiding environmental toxins like pesticides on fruit and meat products-all.
In addition, maintaining good mental health also has a lot to do with how well your immune system functions, so it’s important not to let stress get the best of you. Instead, recognize what stresses you out and take steps towards relieving that pressure, even if it’s just for a few minutes at a time-whether through deep breathing or listening to soothing music.
Maintain a Healthy Weight
A healthy weight is a key to a healthy lifestyle. Eat a healthy diet, get enough exercise not to be obese or maintain recommended weight based on height/build, find an appropriate balance between resting, activity, stress relief and time with loved ones.
Choose a few priorities and make an effort not to spread oneself too thinly across many goals, leading to stress. “All things in moderation.” Moderating food intake, how much rest or exercise one needs at any given time, and the frequency of going out with friends to help keep one healthy without feeling deprived of anything fun!
Control Your Sugar Levels
The first step to take to prevent chronic illnesses is by controlling the amount of sugar you eat. Sugar can cause diabetes, heart disease, and cancer. It also causes inflammation that may affect your whole body for years after eating it once.
Sugar comes not only from desserts but also from processed foods like bread and cereals and snacks and soda. When you consume these products or sweets, our blood sugar levels rise quickly and crash just as fast. This cycle of highs and lows can cause lethargy, irritability, depression and weight gain, in addition to the other illnesses caused by sugar.
In addition, you should try to cut back on sweets because they provide little nutritional value but contribute many empty calories that contribute to obesity when eaten too often or consumed in large quantities. For example, if you eat one doughnut every morning with your coffee, this would be about 150-200 extra calories each day, leading to serious illness over time if not addressed.
Improve Your Diet
Don’t eat it if you can’t spell it. Avoiding processed foods is a great way to prevent dietary pitfalls, like high amounts of sodium or sugar. Processed food often contains lots and lots of preservatives, which are not healthy for the body.
Make sure that what you’re eating tastes good enough on its own without having to add any other flavourings! You might think you need salt when in reality, you might just be adding too much spice, so stop there first before reaching for the salt shaker next time!
No fried anything as fried food tends to be very oily and unhealthy because it’s cooked in oil instead of water (or broth) with no added benefits from the fat content. Stay away from fried food, and you’ll be on the right track to preventing chronic illnesses.
The good news is that there are many ways to prevent chronic illness. You can start by eating a healthy diet, exercising more often and taking care of your mental health!