We all know that modern life provides many comforts; however, it also brings silent and slow health problems. Our bodies become the victims very often through long working hours, eating of ready-to-eat food, and spending the evenings in front of the screen. The fact is that most of the chronic diseases such as diabetes, heart disease, obesity, or even high blood pressure that we experience do not come suddenly. They accumulate slowly over time as a result of small daily habits that we do not take notice of.
Small, consistent and positive actions can significantly impact your overall total health over a period of time. So, decide now to take a step towards improving your long-term health by initiating such changes now?
Understanding Chronic Diseases
Chronic diseases are health problems that last for several years and develop gradually. They are not the result of infection or injury but are the consequences of unhealthy habits and sometimes genetic factors. In India, the trend is that lifestyle-related diseases, like diabetes, heart diseases, stroke, and high cholesterol, are becoming prevalent even among young adults.
The problem with these diseases initially their symptoms, include feeling very tired or exhausted, adding some pounds or stressed. However, through awareness and good habits they can be controlled and even prevented too.
1. Consume Natural, not Processed Food
Our health is based on what we eat. Sadly, the contemporary meals frequently contain processed snacks, sweet drinks, and the refined foods that deprive the body of the vitamins.
Attempt to base your meals upon actual, whole foods:
- Fruits and vegetables (especially from local in particular)
- Whole grains such as brown rice, millets or even oats.
- Dals, legumes, eggs, fish, or pate cheese are all sources of proteins.
- Good fats from nuts, seeds, coconut, and olive oil too.
A Quite simple formula to keep in mind: Be conscious and enjoy each bite. Do not hurry your food or eat and scroll your cell phone. I remember an elderly lady from my hometown in Tamil Nadu telling me once, “Eat as if your stomach has some self-respect.” I smiled then, but now her words make complete sense.
2. Stay Active Every Single Day
It is not necessary to join a very expensive gym or to run marathons in order to keep fit. The real goal is movement.
Add actions to your daily life:
- Walk or take short walks to the errands
- Use stairs instead of using the elevator
- Take a bike, cycle or walk for short trips to places where you have to complete some list of small tasks left out one.
- Try any of the yoga or stretching, or dance
Just ten mins of movement each day can help good blood circulation, lift the mood, and lower the risk of lifestyle diseases. What matters is being consistent.
3. Get Enough Sleep
Truth be told, good sleep is often overlooked by lots of people, and it is only a few who realize its true power. Late night mobile browsing, binge-watching, or worrying about tomorrow very quietly tear down our bodies. Poor sleep is even said to affect hormones, immunity and heart health.
To enhance your sleep:
- Have your sleep and waking up routine at the same hour throughout the whole day
- Do not use any smartphone or laptop or tablet, at least half an hour before going to bed
- Sleep in a calm, dark, and cool place
- Avoid taking caffeine after evening
Good sleep is the time when the body gets to do its natural repair work.
4. How to cope with stress and save your brain
Stress is salt, a necessity of a small dose but excess kills it all. Stress is always accompanied by inflammation and thereby causes anxiety, high blood pressure and all kinds of digestive problems.
Stress can be managed by following ways:
- Deeper breathing with meditation.
- Playing with pets or the nature.
- Telling people you love them or writing a journal.
- Taking a break on the social media, at least partially, daily.
Five minutes of silent thought can renew your mind. It is to keep in mind that a calm mind equals a healthier body.
5. Keep Your Weight in Check
The issue of weight management is not about being slim but maintaining your inner systems robust and stable. Overweight is also one of the factor that causes diabetes and different kinds of heart complications.
Rather than worrying, always think about how energetic you feel. Eat healthy meals, consume lots of water and everyday do exercise. Daily consistent efforts always achieve results.
6. Quit Tobacco and Reduce Alcohol
Two of the biggest offenders in the cause of preventable chronic diseases are tobacco and alcohol. Smoking kills all the organs whereas excessive drinking overloads the liver and heart. It might be difficult to quit, but in the first place, keep in mind, it is one of the best investments you could make to yourself and your family.
In case it is hard to quit, find some community support or professional advice. There is nothing to be ashamed of in solicitation. You increase your life each day without tobacco or alcohol.
7. Regular Health Check-ups
Some individuals believe that the only time one should check up is when he is ill. That's a myth. Health complications can be prevented by detecting the health problems early.
Arrange straightforward screenings every year like:
- Blood sugar level
- Cholesterol profile
- Blood pressure check
- Thyroid function
These regular tests are able to detect future issues in initial stages before the symptoms manifest. It is always cheaper and less cruel to prevent than to cure.
8. Hydrate and Detox in a Natural Way
Water is essential in keeping all the body systems running smoothly- digestion to temperature. Be sure that you drink atleast 8-10 glasses of water every day. Tender Coconut water, buttermilk with bit green chilies or any type of herbal teas can be added to it, as well.
Attempt to cut down on sodas or sugary beverages which have empty calories. Waking your body up in the morning is a natural and easy way of starting your day with a glass of warm water and lemon to wake you up.
9. Create Good Relationships
Raw emotions are a significant factor in the physical health. Research indicates that individuals that possess a good social network live longer and remain mentally alert.
Make frequent calls to your friends, meet your families, or attend local societies. Be expressive, rejoice in a little success, and never be afraid of seeking assistance where necessary. Healthy relationships decrease loneliness- a secret to many diseases in the contemporary times.
10. Cleanliness and Prevention of Infections
The chronic diseases are slow in development, but hygiene will protect the immune system. Wash hands prior to eating, clean vegetables and fruits correctly and maintain the surrounding clean. These small acts mean a lot, especially in Indian climates, where the weather is very unpredictable.
11. Limit Screen Time and Stay Mindfully Present
Excessive screen time puts your eyes in danger and at the same time your posture and sleep quality are affected. Make your home a place with certain activities that do not include the use of devices. Perhaps, rid the dining table of phones or do not use gadgets an hour before going to bed.
What to do instead? Read some self improvement books rather than fiction, talking with the family members, or just sitting in silence. The conscious living starts with consciousness- of what you are doing, eating, and feeling.
12. Adopt a Positive Mindset
A fit body is the result of a fit mind. Do not disbelieve the effect of positive thinking. Being thankful, loving, and laughing help in lowering the level of stress hormones and therefore the general health condition gets better.
Every morning, spend a few seconds to give yourself this reminder: I am thankful for today. I will make one small healthy choice.
That is the only thing. Small affirmations pave the way for big results.
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