In simplest terms, living a healthy life is a way of life that lowers the risk of being seriously ill or reduces the time you live. While we can’t prevent every disease, the majority of serious diseases can be avoided by adopting certain behaviors and avoiding other.
Non-communicable disease is the main causes of death across the globe however, they are definitively connected to lifestyle choices like overweight, physical activity smoking, poor diet and smoking. The heart, the stroke, and lung cancer account for about a third of all deaths per year in the high-income nations and tobacco is identified as the biggest risk that is imposed on health.
A recent meta-analysis of large scale found that people who lived unhealthy lifestyles, such as smoking tobacco and excessive consumption of alcohol as well as a lack of exercise and a poor diet and exercise, were at 66% higher chance of death than those who embraced the minimum of four good lifestyles.
A healthy lifestyle is not just about the prevention of illness or death. It’s also about enhancing aspects of mental, social and physical well-being to allow you to live a fuller life over the long haul.
What is the key characteristics of a healthy life style?
A vast prospective study that was conducted within the United States analyzed the health practices of about 120,000 people over a 30-year time period. It utilized this data to determine how lifestyle factors influence lifespan and risk of dying from non-communicable illnesses such as heart disease or cancers. The researchers identified five health-related characteristics:
A healthy diet
A healthy diet consists of eating a wide range of food in a balanced amount and taking in a daily calorie intake that allows the maintenance of a healthy body weight. While this is different for every person in general, as a guideline the following should be included:
- At least five servings of vegetables and fruits every day should make up one-third of your daily intake of food. Research has proven that those who adhere to this rule are less at risk of developing certain cancers as well as heart disease. One meta-analysis revealed that there is a dose-response connection between and vegetable consumption and the risk of developing health, with the risk of dying due to heart disease falling by 8% for each portion of fruits or vegetables consumed every day, as much as ten portions while the risk of developing cancer decreased by 3% per serving.
- The starchy food group, in particular wholegrain, are rich in nutrients and fiber in comparison to white versions. Whole grains have been proven to decrease the risk of various types of cancers, type two diabetes, heart disease and help promote healthy gut bacteria.
- Lean proteins, including eggs, fish and white meat are crucial for cell repair and provide a wide range of minerals and vitamins.
- Dairy products and alternative foods are a fantastic source of protein and calcium.
- Unsaturated fats are a small percentage of unsaturated.
Physical physical
It is recommended that the World Health Organisation recommends that everyone who is over the age of 18 engage in regular exercise, with minimum 30 minutes of aerobic exercise each day, which is complemented through at a minimum of two weight-bearing sessions every week. Physical fitness helps protect against the cardiovascular disease, cancer such as diabetes mellitus, osteoporosis and cancer and helps in the prevention secondary (i.e. the aggravation or deterioration of the symptoms) of these diseases.
Weight loss for a healthy body
A healthy weight and body mass are essential to overall health and helps protect against a variety of illnesses. The body mass index (BMI) is an estimate of body fat based on the weight and height, can be a reliable indicator of whether a person’s weight is healthy. A typical BMI score is anywhere in the range of 18.5 and 24.9 A score of 25.0 + 29.9 signifies that a person is overweight. A score of more than 30 is a sign of overweight. BMI scores are positively associated with risk of developing disease as higher scores suggest an increased risk for several diseases, which include:
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- Heart disease
- Liver disease
- Hypertension
- Disorders of the mood
- Reproductive disorders
- Cancer risk
Obesity or obese can contribute to the progression of diseases because it alters the metabolism and hormonal balance and placing a greater physical strain on different organs and body parts.
There isn’t a safe amount of smoking cigarettes and tobacco behaviour. Therefore, the best health benefits result from not having ever smoked.
About eight million people every year are affected by smoking-related ailments about 70% of lung cancer cases directly attributed to smoking. The disease can also affect various other areas within the human body such as the mouth, esophagus, throat and stomach, as well as the pancreas and the liver. Smoking can damage the heart tissue as well as circulation and increases the chance of developing coronary heart disease and stroke, vascular diseases and myocardial ischemia.
In addition, smoking can damage lung tissue, which can lead to chronic obstructive lung disorder, pneumonia, and worsening respiratory disorder symptoms.
Moderate alcohol intake
A moderate amount of consumption of alcohol is between one to two drinks per day for men, and one drink a every day to women. Drinking more than this increases the chance of having poor health results. In particular, excessive consumption could increase the amount of triglycerides present in blood, thereby increasing the chance of having a heart strike and stroke. This can lead to hypertension, cardiomyopathy and arrhythmias in the heart.
Due to the vital role that the liver is responsible for neutralizing harmful substances within the body it is particularly susceptible to the effects of alcohol. The liver-related diseases caused by alcohol, such as the fatty liver are common among people who consume high amounts of alcohol. In severe cases, the liver cells become damaged and die. They are replaced by scar tissue, which leads to cirrhosis in the liver that eventually leads to death if not treated.
