Throughout the history of DNA, healthcare practitioners have used sequencing to identify diseases and test genetic disorders. While changes in a person’s DNA or genetic disorders may cause diseases, lifestyle is equally to blame for some of the diseases we have.
Disease prevention and management will be much easier if we are willing to take up the responsibility of making lifestyle changes. Here are some healthy habits that will help you prevent lifestyle diseases like diabetes, cancer, stroke, and heart disease.
Mind your diet
Making healthy food choices will go a long way in safeguarding your health. Studies show that taking more than four servings of processed foods increases the hazard of all-cause mortality by 64%. Therefore, ultra-processed foods such as donuts, white bread, chips, soda, and coffee creamers should be avoided.
Focus on diets including whole foods that are minimally processed and unrefined. Plant-based foods are very effective in reducing the risk of developing heart disease, cancer, and diabetes.
Mediterranean diets, which are rich in legumes, fruits, vegetables, fish, whole grains, and nuts, are also recommended to reduce the risk of developing chronic diseases. Plant-based diets are also effective in reversing chronic diseases and diet-related conditions.
Quit smoking and drinking
One of the best choices to make in life to improve your health is quitting the drink and cigarettes. Studies show that smokers are highly likely to develop cardiovascular diseases than non-smokers. Apart from heart diseases, smoking also increases the risk of developing cancer.
Alcohol, too, has several long-term health risks. Over time of excessive consumption of alcohol, chronic diseases such as high blood pressure, digestive complications, liver disease, and stroke development. Excessive alcohol consumption is also linked to rectum, colon, esophagus, breast, mouth, and throat cancer.
Physical exercise
Physical activity ensures your body parts are working correctly. At least 150 minutes of exercise every week is recommended by experts to keep your body in good shape. Essentially, make some changes in your life to make you sit less and move more.
Worth noting is that physical exercise does not need to take place in a gym. How often and how long you indulge in exercise matters the most. Taking between 6000 and 10000 steps every day is a good way to increase physical activity. Therefore, activities like walking home from work are enough to keep your body active.
Watch your body mass
If you are obese or overweight, you are at a higher risk of developing chronic health complications such as cancers, respiratory complications, heart disease, and type 2 diabetes. Therefore, maintaining a normal body mass index will help improve your health and prevent lifestyle diseases. You can reduce weight by changing your diet and doing more exercise.
Take Away
Taking the bold step and making lifestyle changes will help you maintain good health and reverse some health conditions. Start by changing your diet and incorporating healthy food choices, stop smoking and excessive alcohol consumption, maintain a healthy weight, and exercise. This way, you will enjoy a healthy life with minimal doctor visits.