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Do you always feel thirsty?
Frequent urge to urinate, unending headaches and often overwhelming weight gain?
Come closer....
These might be symptoms of lifestyle diseases caused by poor nutrition.
"What are lifestyle diseases?"
Yeah, good question...
Lifestyle diseases are also known as non-communicable diseases (NCDs).
They're health conditions caused or worsened by lifestyle choices, habits and some environmental factors.
These diseases cannot be transferred from one person to another through bodily fluids, contacts or carriers.
Let's just say these bad buddies are caused by bad life choices.
Sounds pretty bad, doesn't it?
But not to worry, today we're gonna talk about...
Strategies to employ to prevent and combat lifestyle diseases.
But first things first, are you curious to know examples of these diseases?
Of course you are, so let me help you out...
Some examples are:
1. Diabetes
2. Obesity
3. Heart disease
4. Certain cancers
5. Stroke
6. Hypertension (High blood pressure).
Scary, aren't they?
Since we know these diseases, then it’s only fair that we know what causes them.
These diseases are often linked to factors like:
1. Poor diet
2. Lack of physical activity
3. Stress
4. Unhealthy lifestyles
*Excessive alcohol consumption
*Substance abuse and lots more
*Smoking
Yeah, I know right, a lot of things can cause and trigger these diseases.
So, let's take a fun jog around each of them and we can kick their asses, shall we?
1. Poor diet.
Let's talk about this guy here, so let's call him PD.
PD significantly contributes to the development and progression of lifestyle diseases.
So let's talk about how it really happens.
*Excessive sugar intake:
We all know this one...
Consuming high amounts of added sugar can lead to insulin resistance, increasing the risk of type 2 diabetes.
I know, I know, it feels really sweet and makes you feel good, right?
But does too much of it favor your insulin too?
Yeah right, it doesn't.
So keep that handful of sugar and go for dates and pure honey instead.
*High saturated and trans fats:
Saturated and trans fats can be found in fried foods, processed meats, cheese, milk, butter and red meat.
Too much of these guys can raise cholesterol levels, increasing the risk of heart disease and stroke.
So what do you think?
I guess taking it easy on these foods can help secure your heart's health.
*High sodium intake:
Sodium can be found in processed and packaged foods, table salt, pickled or fermented foods.
Excessive sodium consumption can lead to high blood pressure, a major risk factor for heart disease, stroke and kidney disease.
So before adding a bit more salt to your porridge or buying an extra bag of chips and pack of sausages, spare a thought on how too much affects your heart and kidney's health.
*Low fiber intake:
Fibers are important for digestion and bowel flow.
So when this guy is absent or taken rarely, it leads to constipation, digestive problems, and increased risk of heart diseases, diabetes, and certain cancers.
I know right, who would have thought fibers in legumes, apples, broccoli and brown rice were so important?
Well you know now, so take a bit more fiber today.
*Unbalanced nutrient intake:
A diet lacking essential nutrients like fruits, veggies, whole grains and lean proteins can lead to nutrient deficiencies and increased risk of chronic diseases.
So here's the thing, this is literally about not properly combining your food to get balanced nutrients.
It's just like eating bacon all week, but guess what, the body doesn't only need bacon. It needs lettuce, beans, watermelons and the amazing nutrients they offer.
So take from me, always have a balanced diet. Everything that makes that delicious dish should be in the right proportions.
2. Poor physical activity.
We're down to number two, hang in there.
Poor physical activity can lead to lifestyle diseases.
It makes you gain weight, affects blood sugar, increases heart disease, impacts mental health such as depression and anxiety.
Basically not moving and exercising enough can lead to weight gain, depression, obesity and many more.
In short, regular physical activity helps keep your body and mind healthy and in check.
Without it, you're more than likely to develop lifestyle diseases.
Speaking of this, what comes to mind?
Here are these activities that keep your system running and your mind agile.
Let's list them, shall we...
Aerobic exercises, these include:
✓ Brisk walking
✓ Jogging or running
✓ Swimming
✓ Cycling
✓ Dancing
Strength training:
✓ Bodyweight exercises (push-ups, squats, lunges)
✓ Resistance band exercises
Flexibility exercises:
✓ Yoga
✓ Stretching
✓ Pilates
High-intensity interval training (HIIT):
✓ Sprints
✓ Burpees
✓ Jump squats
✓ Mountain climbers
Daily activities:
✓ Gardening
✓ Housework (vacuuming, mopping)
✓ Taking the stairs
✓ Walking to work or school
They sound familiar, don't they?
Go stretch those muscles today.
Whether it be hitting the gym, wearing your hiking shoes or dancing shoes, just make sure to kick those diseases right in the groin.
3. Unhealthy lifestyles.
Down to the last man standing, innit?
Buddy number three here goes a long way in triggering lifestyle diseases.
They're basically the bad, poor and unhealthy lifestyles that subject our bodies to dangers lurking around.
What are these lifestyles?
*Smoking:
This very bad lifestyle increases risk of lung cancer, heart disease, stroke, and respiratory diseases.
It damages lungs, heart, and blood vessels.
*Excessive Alcohol Consumption:
This can in fact lead to liver disease, certain cancers, heart disease, and mental health issues.
It impairs judgment and increases risk of accidents and injuries.
Okay, since we know these lifestyles that threaten our health, how do we combat them?
Let's take a tour on how to combat these poor lifestyles.
✓ Quit Smoking:
*Seek professional help (counseling, support groups).
*Use nicotine replacement therapy or prescription medications.
*Stay motivated and avoid triggers.
✓ Reduce or Avoid Excessive Alcohol Consumption:
*Set limits and track drinking.
*Choose low-risk drinking habits.
*Seek help if struggling with addiction.
✓ Additional Strategies:
*Healthy Coping Mechanisms: Engage in stress-reducing activities (exercise, meditation).
*Support Systems: Surround yourself with people who support healthy choices.
*Professional Help: Consult healthcare professionals for guidance and support.
By making informed choices and seeking help when needed, you and I can reduce the risk of developing lifestyle diseases associated with smoking and excessive alcohol consumption.
That's a wrap, right?
You see how scary all those sound?
It might make you feel good for a short while but the consequences go on for years, leaving you regretting your actions.
Although adjusting and balancing your diet, stopping being a couch potato and avoiding poor lifestyles may be difficult at the start, determination and the will to sustain good health is all we need to kick start.
So how are you starting today?
Putting less salt in your pasta?
Going for the morning jog?
Cutting off sugar?
Or saying no to your friend after he offered too much alcohol?
Either way, a firm step leads to amazing results.