Combat Chronic Ailments With Lifestyle Changes
A chronic illness is an ominous curse. There is no other way to describe it. A chronic ailment can set in at any age and last for a prolonged time, mostly until death. Most chronic illnesses cannot be completely cured but can be maintained and prevented from worsening.
Nowadays, the global population is wracked by chronic diseases more than ever. Health experts warn that this health situation will worsen over the next few decades. The bad news doesn't stop there. We will be witnessing an increasing prevalence of chronic diseases amongst all age groups- teens, youngsters, or middle-aged people, and older adults. Major causes of falls in the elderly may be more prevalent amongst those who suffer from chronic illness. It is advised that seniors should inculcate the habit of exercising daily as part of their routine.
What the stats reveal
National, population-based studies from Western countries reveal that 20-30% of teens suffer from chronic diseases that last for more than six months. Statistics from CDC (Centre for Disease Control and Prevention) have worse tales to tell. Data reveals that 60% of the adults in the USA have at least one chronic disease, and 42% are battling more than one disease at the same time. The healthcare expenses for chronic diseases are gargantuan, amounting to trillions of dollars every year.
However, all is not lost. Chronic diseases are preventable. While there are many effective solutions to bring down this alarming rate, the best solution is making lifestyle changes.
Sensible Lifestyle Changes To Ward Of Chronic Diseases
The risk of developing a chronic disease increases naturally with age. Although your genetics, family history, sex, and ethnicity are the other contributing factors, age makes you more vulnerable to long-standing ailments.
However, the silver lining to this dark cloud is to make simple lifestyle changes that can profoundly ward off any life-threatening disease. Studies prove that a few health-conscious changes can help you prevent and slow down the advancement of any medical condition.
Who should adopt these lifestyle changes? Health experts recommend these changes for those with a sedentary lifestyle and little or no exercise. This population is more vulnerable to developing diabetes, heart diseases, kidney diseases, obesity, hypertension, and arthritis. Just a few healthy decisions can make an incredible change and improve the quality of their lives.
Also Read: Immune-Boosting Foods For A Healthy Body
Healthy Habits To Embrace For A Lifetime
Did you know that everything you do in your life is connected to your health somehow or another? From your eating habits and activity levels to your sleeping habits, dental health, and mental wellness, every aspect has a role to play. Hence, you need to make comprehensive changes that you can successfully incorporate and follow for a lifetime.
Let's start our compilation with food- the elixir of life.
- You are what you eat!
How junk food can affect your health is no secret. Junk food is synonymous with cardiovascular diseases, type 2 diabetes, fatty liver disease, and cancer. Yet, many people struggle to give up this unhealthy habit that can cause high-risk diseases. The solution to this problem is simple. You can choose to give up junk food completely and replace them with healthier options.
The results of this change are incredible:
Studies conducted amongst nearly 200,00 adults by a trusted source reports that those people who had included more whole grains in their diet had a 29% lower risk of type 2 diabetes. Another study asserts that a 66 gm increase in the fruits and vegetable intake reduced the risk of diabetes by 25%. More research reveals that adults who stuck to a diet rich in fruits and vegetables for eight weeks had a reduced risk of cardiovascular diseases.
A well-balanced diet nourishes your body, improves your immunity, and safeguards you from falling victim to life-threatening diseases.
- Get active, get sweaty!
Nothing can beat the effect of a good workout that flushes all the toxins from your body. Regular physical activity has amazing returns. An hour of yoga, running, jogging, Zumba, or cardio exercises can energize your body and mind for the rest of the day. When you choose a physical activity that you enjoy, you tend to stick with it for longer.
The American Heart Association recommends 150 minutes of exercise each week or at least an hour of workout thrice a week. The benefits are amazing:
- Reduces the risk of most chronic diseases
- Help keep diabetes under control
- Maintains the blood pressure and cardio health
- Reduces the risk of osteoarthritis
- Induces good sleep patterns
- Improves the overall mood
Don't waste any time! Commence your workout schedule today and reap the benefits.
- Burn your calories!
An optimum weight can become a distant dream when you adopt unhealthy habits. As you age, your metabolism slows down. Therefore a combination of physical activities and a well-balanced diet is crucial to keep your weight within the recommended numbers. Being underweight is as unhealthy as being obese. Both weight extremities can increase your risk of chronic health conditions. Obesity can invariably lead to osteoarthritis, diabetes, hypertension, and heart diseases.
- Quit smoking and alcohol
Did you know that people who quit smoking before the age of 50 can reduce the risk of dying within the next 15 years by half? Every cigarette you smoke brings you closer to life-threatening diseases. Smokers are highly vulnerable to strokes, heart attacks, heart failure, and other potentially fatal problems. Let's not forget that alcoholics are also sailing on the same boat.
Here's what you gain by quitting drinking and smoking:
- Better skin
- Improved appetite
- Optimum weight
- Better memory
- Improved mental health
- Better nutrition absorption
- Lower risk of cancer
The pros outweigh the cons, and that is all the reason you need to say goodbye to smoking and drinking.
- Better sleep, better health!
If you give your body only 4-5 hours of rest, you are depriving your vital organs of rejuvenating them for another day's work. Lack of sleep can profoundly affect your brain cells, resulting in chronic fatigue, listlessness, and reduced mental alertness. A good, undisturbed 7 hours of sleep can give you:
- Better immune system
- Reinforced cardiovascular health
- Better hormonal balance
- Reduced risk of obesity and heart diseases
- Beat stress & depression!
Your mental health complements your physical well-being and vice versa. Both elements are strongly connected. Mental health issues like depression, anxiety, panic, unhappiness, etc., can take a toll on your health. It can lead to digestive issues, neurological complications, insomnia, eating disorders, diabetes and heart attacks.
To corroborate this fact further, research from a trusted source affirms that isolation and loneliness can increase physical and mental health risks. Mental depression can manifest itself as headaches, neck pain, joint pain, and palpitations.
Hence it is imperative to do whatever it takes to keep stress, anxiety, and depression at bay. You can:
- Practice yoga and meditation
- Master pranayama techniques
- Follow mind-relaxation techniques
- Stay in touch with loved ones
- Reach out for help in distressful times
These lifestyle changes are ideal for everyone. The sooner you implement them in your life, the quicker you will reap the great benefits! However, technology has come to the rescue for those who find it challenging to adopt these effective measures.
How Technology Is Lending A Helping Hand
Making lifestyle changes requires a lot of determination, sacrifice, and resilience. Laziness, temptation, and a busy work schedule can sabotage your journey to good health and well-being. Thanks to advanced technology, we can now rely on mobile healthcare apps to keep us on track.
There is a profusion of healthcare apps designed with intriguing features to promote a healthy lifestyle. A good fitness app can help you track your:
- Physical activity for the day
- Calories burnt
- Body weight variations
- Food consumption
- Sleep routines
- Water intake
Besides these features, you can also choose an app that helps track your menstrual cycle, fertility, sexual activity, and pregnancy. Some apps prompt you to take a break from work, upgrade your fitness levels, monitor your pulse and heart rate. Diet-conscious people can rely on apps that give them an approximate calorie count of the day's food intake and recommend customized diets.
A little effort goes a long way.
A lifestyle change need not be a drastic change. Just a few healthy tweaks are all you need to get your health back on track. If you are choosing to do it with apps, your options are endless. New health apps with more interesting features are making waves every day. REAN Foundation's healthcare platform is created to help you effectively manage your health right from the comfort of your homes. Connect with us and make a smart decision to safeguard your health.