Cancers, heart disease, stroke, diabetes are the top killers for both men and women in the developed countries. Other diseases like arthritis, osteoporosis, low back pain, etc., though usually not deadly but can seriously affect our lives significantly.
Some factors like age and genetics can contribute to the above diseases and are beyond our control, but the good news is that most of these lifestyle diseases can largely be controlled and hence be prevented. The end result is that not only will you live longer, your quality of life actually improves greatly as you will be stronger, more energetic, pain-free and physically independent.
On the other hand, if you chose an unhealthy lifestyle of poor food choices, no exercise, poor sleep schedule, and smoke and drink on regular basis, you have a greater chance of getting diseases mentioned. This should come as no surprise, according to tons of research available.
Here are some science-backed reasons for engaging in a healthy lifestyle:
Rebuilding muscle
Recharging metabolism
Reducing fat
Reducing resting blood pressure
Improving blood lipid profiles
Enhancing postcoronary performance
Resisting diabetes
Increasing bone density
Decreasing physical discomfort
Enhancing mental health
Revitalizing muscle cells
Reversing physical frailty
Combating cancer
Men and women of all ages respond favorably to healthy lifestyle, which has been shown to improve many health and fitness factors associated with quality of life and quantity of years. When you implement a proper training program and eating habits, you take a proactive role in your personal health care. There is no medicine that provides as many physical and mental benefits as a healthy lifestyle does. Period.
Today I will show you how to live a healthy lifestyle, in TWO steps:
Step 1: Recognize your own modifiable risks factors
The following are risk factors that can contribute to lifestyle disease which are all within your control. Do you carry these risk factors?
Lack of regular physical activities. Do you do play sports, jog, swim, brisk walk at least three times a week? Do you stretch regularly?
Overweight. Is your BMI (a formula to calculate if you are at an ideal weight: weight in kg / height x height in meters) above 25? Do you carry a large amount of fat on your waist (abdominal fat is strongly linked to heart diseases)?
Smoking habit. Are you a smoker?
Painful signs. Do you suffer from pain in your lower back, knee or other parts of the body?
Do you have increased blood pressure?
Do you have high blood cholesterol?
Eating a poor diet. Do you watch what and the amount of food you eat? Do you eat a lot of processed food or eat out often? Are your fat, salt and sugar intakes under control? Are you a habitual drinker? Do you eat fruit and vegetables often?
Do you get enough sleep?
Step 2: Eliminate all the risk factors above through lifestyle modifications.
Engage in a regular exercise program
Did you know that moderate physical activity can help you live longer? We need to be active on a regular basis to be healthy. Our modern lifestyle and all the conveniences we've become used to have made us sedentary - and that's dangerous for our health. Sitting around using modern gadgets, riding in the car for even a short trip to the store and using elevators instead of stairs or ramps all contribute to our inactivity. Physical inactivity is as dangerous to our health as smoking!
Many people think that getting fatter, weaker and stiffer is inevitable with advancing age. The truth is that much of the decline attributed to aging actually comes from being sedentary, and that regular exercise can help people remain healthy and independent as they get older.
Individuals who exercise regularly are more likely to:
maintain a healthy body weight
effectively control the pain and joint swelling that accompanies arthritis
maintain lean muscle, which is often lost with increasing age
have higher levels of self-esteem and self-confidence
continue to perform activities of daily living as they grow older
experience overall feelings of well-being and good health
reduce blood pressure, cholesterol levels and improve your blood lipid profile
But before you start a program, it is a good idea you check with a doctor to obtain permission to exercise, especially if you're over 40, or if you have any health problems.
Once you have given the green light you may start a general sample program for overall fitness and all-round protection like this:
Do strength training for major muscle groups (legs, chest, abs and back) on 2 or all of the 3 exercising days (e.g. Mon and Fri).
Do cardio exercises like brisk walking, jogging or cycling for 10-15 minutes (including 5 mins warm-up and 5 mins cooldown) after the strength sessions or on separate days for 15-30 mins.
Do stretching exercises for 5-10 mins after the all the exercise sessions.
Healthy Eating
The foods you choose can also increase (or decrease) your chances of developing serious health problems, now or later in life. Some of the following diseases and disorders have been linked to diet.
Heart Disease: A high level of cholesterol in the blood is one of the major risk factors for heart disease. The amount of saturated fat and trans-fat in the foods you choose impact your blood cholesterol levels.
Stroke: Most strokes are caused by atherosclerosis. Atherosclerosis also leads to coronary heart disease. Like heart disease, strokes are linked to high levels of cholesterol in one's blood that has been oxidized.
High Blood Pressure: About 50 percent of individuals with high blood pressure may be sodium (salt) sensitive. Eating salt causes their high blood pressure to go up. Cutting down on salt may be a wise choice for everyone.
Osteoporosis: This thinning of bones disease that accompanies aging, has been linked to a lack of calcium intake (and also lack of strength training exercise). The thinning of bones can lead to broken hips and other bone fractures.
Cancer: Diet and nutrition may play in preventing cancers of the colon, breast, prostate, gallbladder, ovary and uterus. A diet high in fruits and vegetables may help decrease one's risks of lung, prostate, bladder, esophagus, colorectal and stomach cancers. A diet high in fiber may also reduce an individual's risk of colon cancer.
Better food habits can help you reduce your health risks. Not only can a clean diet help with weight management, it can also improve your health and quality of life as you get older. Here are some recommendations to improve your diet:
Eat a variety of different foods daily. No one food or group of foods contains all of the nutrients you need. A diet to keep your body strong and healthy will include daily servings from these food groups:
Grains: Grains, such as bread, pasta, and cereals, provide a variety of carbohydrates and B vitamins. Carbohydrates provide a good source of energy, which the body needs to function well.
Fruits and Vegetables: Raw or cooked vegetables, fruits, and fruit juices provide certain vitamins (such as A and C) and minerals the body needs.
Protein Foods: Protein helps your body heal itself and fight infection. Meat, fish, poultry, eggs, and cheese give you protein as well as many vitamins and minerals.
Dairy Foods: Milk and other dairy products provide protein and many vitamins and are the best source of calcium.
Limit your intake of food high in saturated fat, salt, sugar, cholesterol, calories and additives. Eat more foods that are high in nutrients or fiber and are not processed.
Variety, balance, and moderation are the keys to a healthy diet. There is no need to follow a perfect food plan in order to lose weight or be healthy. If you attempt to eliminate all foods that are considered 'junk' or 'bad', you may feel deprived, and could lead to overindulgence later.
Improve your sleeping habits
Most people do not take their rest and sleep seriously. Poor rest and sleeping habits can reduce recovery effectiveness, lower GH (Growth Hormone, the powerful anti-aging hormone) release, slow down your metabolism and can cause mental fatigue and inability to concentrate. Sleep is the body’s built-in recovery mechanism. Try to get as much sleep as possible and do so early, its healthier. Seek professional help if you are lacking in this area.
Quit Smoking
Cigarette smokers are two-to-three times more likely to die from coronary heart disease than nonsmokers. It is the most important preventable cause of premature death. Here are some statistics to help you quit smoking:
Smokers who stop smoking after a heart attack lower the risk of a second heart attack by about 1/3 after three months of not smoking. This figure will fall to 1/2 after two years of not smoking.
In 5 to 15 years, the risk of stroke for ex-smokers returns to the level of those who've never smoked.
Male smokers who quit between ages 35 to 39 add about 5 years to their lives. For female quitters, it is 3 years. Both genders who quit at ages 65 to 69 increase their life expectancy by 1 year
Trying to quit smoking is not really difficult. Here are some apps to help you quit smoking
So here are your steps toward a healthy lifestyle. It takes time and consistent effort to make it a success. Start by making small changes using some of the suggestions above in how you live each day can lead to big rewards, so figure out what you can do to be healthy today.
Need help in customizing a healthy lifestyle? Speak to me.
Book a free consultation here.
Coach Paul Kuck, MSc in Exercise and Nutrition Science
Medical Personal Trainer
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