Many of the diseases plaguing people in the United States today are “lifestyle diseases” or ones are directly caused by the day to day choices we make that affect our bodies and our long-term health. Various forms of heart disease, high blood pressure, diabetes and cancer are all affected by how we live our lives.
Of course, some risk factors, such as the genetic ones, are beyond our control. But diet, exercise, and even environmental factors and our emotional state play a big role in determining our ultimate health, and many of these are within our control.
Some of the most important changes you can make include:
1) Improve your diet. A varied diet including foods as close to their natural state as possible (not processed, packaged foods) provide the best nutrition and help the body build a strong immune system and ward off many, many diet-related diseases. Organic produce, dairy, and meats are even better. Learn about and limit hidden “fake” foods, such as margarine, processed white flours and sugars, and especially “convenience” foods. Eating a sensible balance of fruits, vegetables, whole grains, lean meats, and healthy fats will go a long way to building a disease-resistant body.
2) Exercise. Not only does exercise strengthen muscles and reduce fatty tissue, but moving around tells your body that you are still active and useful, and does much to rejuvenate your entire body on a cellular level. Even diseases that don’t appear (to our current understanding) to be affected by excess body fat can be less likely in a person who exercises regularly. Strive for a minimum of 3 strenuous workouts a week, and 5-6 days of at least moderate activity. Find things you enjoy doing so that you’ll keep it up. And if you need to lose weight, push yourself even when you don’t enjoy it, since more intense exercise will burn fat faster, producing its own reward in the mirror and the fit of your clothing.
3) Stop smoking. Like lack of exercise, smoking is related to a wide range of lifestyle diseases, not only those involving the lungs. Quitting smoking is one of the best things you can do for your body. You will increase your lung capacity, making your body more able to handle exercise, help your body to oxygenate your cells, and decrease the levels of thousands of toxins introduced with smoking. You’ll look younger and be healthier. And if you might possibly become pregnant, quitting smoking is one of the most important things you can do for the health of your unborn baby.
There are other things you can do as well that will also help to improve your health.
4) Get enough rest. Lack of sleep can cause your metabolism to decrease, resulting in weight gain. It also causes your blood sugar to regulate less efficiently and can set you up for diabetes. When you get enough sleep, your body feels more energized and is more able to work, both mentally and physically, and you reap more benefits from physical exercise. It is best if your sleep comes in a single long stretch at night. Naps during the day are not bad if they don’t interfere with your nighttime sleep, but if you aren’t getting an uninterrupted seven hours (at least), you are cheating yourself.
5) Have a positive outlook. Your mental state has more influence on disease processes than you may realize. Find things you enjoy doing. Volunteer if your job doesn’t make you feel useful and needed. Make sure to do things that allow you to relax, and laugh. For many people, a pet is a great stress-reducer and provides wonderful companionship. If you are a person of faith, don’t neglect it. Spend time with family and/or friends. Consider taking a class in something you’ve always wanted to learn.
6) Moderate (or eliminate) alcohol intake. While there are some health benefits to be had by drinking small amounts of wine, having too much to drink is a serious detriment to your health. And if you are a woman who might become pregnant, it is wise never to overindulge, since alcohol can cause a number of birth defects in your unborn baby.
7) Clean up your life. Learn about sources of “pollution” and the toxins you expose yourself to. Whether heavy metals included in your personal care products, higher-than-normal levels of air pollution, or chemicals you are exposed to at work, there are often ways of cleansing these from your body and environment. Since the effects of most toxins are cumulative, any changes you can make to live cleaner can reap big benefits over time.
Your health is very much in your own hands. The choices you make today, tomorrow, and every day can add up to give you an increased chance and vibrant health over a longer lifetime, and that’s worth more than anything money can buy.
0 commentaires: