HOW TO PREVENT DISEASES AND LIVE LONG

Introduction

Today, more and more people are falling into the trap of various lifestyle diseases like obesity, heart attack, diabetes, hypertension, (High blood pressure) depression and even cancer which leads to the early termination of their life if not properly taken care of. What is more concerning is that the occurrences of these diseases are becoming higher among youths and even small children are affected by the same. There are many uncertainties in life, and no one can predict how long they will live.

However, taking good care of yourself can help to increase your chances of living a long life. Taking good care of your physical and psychological health by living a healthy lifestyle, following a healthy diet, and keeping your stress under control can move you towards a better and healthier you.

Tips on how to prevent diseases and live long

1. Drink pure, clean water: The human body is made up of water more than any other element or compound in the world which is the reason why drinking pure, clean water is number one on the list of disease prevention strategies. Drinking enough water will help your body flush out toxins, maintain your bodily functions, and keep your kidneys healthy. Drink at least eight 8-ounce glasses of water per day to stay hydrated, and drink more if you are sweating, such as from exercising or doing physical labour. The amount you need will be influenced by your body weight, your activity level, and the climate you live in. The best way to stay hydrated is to drink enough water that you don't feel thirsty. If you urinate infrequently or pass dark or cloudy urine, you probably need to drink more.

According to H.H. Mitchell, Journal of Biological Chemistry, and Dr. Jeffrey Utz, Neuroscience, paediatrics, Allegheny University;

# Your brain and heart are composed of 73% water.

# Your lungs are about 83% water.

# Your skin contains 64% water.

# Your muscles and kidneys are 79%.

# Your bones are watery 31%.

# New-born babies are made up of about 78% water. By one year of age, this drops to 65%.

# In adult men, roughly 60% of their bodies are made up of water.

# In adult women, the percentage of water is about 55% because they naturally have more fatty tissue.

2. Maintain weight: The root cause of most of the lifestyle diseases is excessive weight and obesity. It is, therefore, important to maintain an ideal body weight. Check your Body Mass Index (BMI) and follow it as per your age, weight and height. If you surpass the BMI, it means you are suffering from obesity. Thus control your weight by managing your dietary habits.

3. Get adequate sleep: By not getting enough sleep you are compounding the psychological stressors in your life with the physical stress of sleep deprivation. When you sleep your body can put more energy into fighting off infections and healing. To get your body work in complete harmony, one should sleep for 8 hours every day. Sleep also helps in maintaining a sharp mind and keeps your refreshed. Getting a good, quality sleep is deeply connected with longevity and overall health. Most experts agree that the majority of people should get an average of 7 hours every night. 

4. Regular meals and adequate nutrition: Proper nutrition is the foundation of good health and recovery. Skipping meals mean that you will end up snacking on junk foods which are not good for your body. Hence to stay fit and healthy do not skip your meals.  When adequate nutrition is put into practice i.e. eating food containing all the classes of nutrients, will do the following to the body system;

# Keep skin younger and healthy

# Give the body immunity against diseases and pathogens

# Give a long fruitful life:

# Prevents food related issues like obesity, malnutrition, etc.

5. Exercise and physical activity: Exercise benefits both your physical and mental health. The physical activity strengthens your body, helps you control your weight, and improves your balance and coordination. Simultaneously, your body releases endorphin which will help you relax, reduce pain improve mood and feel good.  Try to do both aerobic exercise and strength training.

# Aerobic exercise gets your heart rate up and improves your endurance. Possible activities include jogging, fast walking, swimming, and many types of sports. Try to do 75 to 150 minutes per week. 

# Strength training, like weight lifting, will improve your bone density and build muscle. Try to do it two times per week. Also, try to walk as much as possible during the day. If your work is a sedentary type, try taking a walking every two hours for five minutes. Instead of lifts, use stairs and park your car away from the office so that you can walk a little extra.

# Exercise controls weight

# It boost the body immunity and energy

# It combats health conditions and diseases

6. Manage stress: Stress is another cause of many diseases, hence avoid stress. Manage your stress by reading books, meditation and yoga. You can also manage your stress by indulging in some of your hobbies. “Stress is not a state of mind… it's measurable and dangerous, and humans can't seem to find their off-switch.” People are most susceptible to stress if they struggle with the follow feelings;

# Having no control.

# Being left in the dark (not having enough information about how difficult or long a challenging situation may be).

# Being stuck, with no way out

# The perception that things are getting worse

# Having no “shoulder to cry on” (lack of support from loved ones)

Stress is linked to the six leading causes of death, heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide.

Because these main stressors are oftentimes unavoidable, it's very important that we learn how to manage them. These top 10 stress relieving techniques are absolutely critical for people to learn to help prevent disease and keep sickness at bay;

# Prayer: you are not alone, you have a Creator who loves you

# Breathe deeply: from the belly, not the chest.

# Be present: stay aware and be in the present, no distractions.

# Reach out: we are social beings, people are not designed to be alone.

# Tune in to your body: listen and pay attention to the signs and clues.

# Decompress: chiropractic, essential oils and therapeutic massage are fantastic ways to manage stress at the neurological and cellular level.

# Laugh out loud: as the proverb says, “A merry heart does good like a medicine”

# Crank up the tunes: enjoy music, dance, and play

# Get moving: walking, Tai Chi and yoga are fantastic ways to keep mobile.

# Be grateful: thankfulness for what we have breeds contentment

7. Quit smoking, drug, substance and alcohol abuse: Smoking and alcohol is a known cause of cancer, hence quit smoking and alcohol. It is also said to block arteries and reduces blood flow. Take help from your doctor if you want to quit smoking completely. Similarly, avoid heavy boozing and drink in limits. Even if you've smoked or used other nicotine products for many years, quitting will still improve your health and help you live longer. 

Smoking and alcohol greatly increases your risks of;

# Lung diseases, including cancer

# Cancer of the oesophagus, larynx, throat, mouth, bladder, pancreas, kidney, and cervix

# Heart attacks

# Strokes

# Diabetes

# Eye disorders like cataracts

# Respiratory infections

# Gum disease

# Liver damage/diseases

Conclusion

Adopt the above changes in your everyday routine and you will see a difference in yourself. You will feel more fresh, relaxed, energized and light by making these simple changes in your life. Simply make these changes and stay fit and healthy and free of chronic diseases.