The Top 3 Ways to Prevent Diseases

Our bodies handle so much stress and pressure that remaining healthy becomes a challenge. Disease and illness becomes inevitable. But there are ways to prevent diseases. While it isn’t possible to completely avoid diseases, one can ensure delay and prevent it from becoming serious.

We have discussed eating healthy, good diets, workouts, and other ideas in our blogs previously. Let’s find out the top 3 ways to prevent diseases.

Diet- Science has long proven that our diets are responsible for the majority of our diseases and illnesses. This suggests that eating the right foods at all ages can lead to a healthy person and lifestyle. Diet has become a fad or a trend to follow nowadays but what we mean is a way of eating that becomes your lifestyle and habit. Forming sustainable, healthy, and conscious eating patterns that impact your weight, heart, and healthy positively is essential. People with poor diets that are high in sugar, refined carbs, and processed foods tend to be obese, have illnesses such as heart diseases, stroke, diabetes, etc. Diets need to be adapted long-term to have effects that prevent disease and illness. Healthy people eat diets that are low in sugar, refined carbs, and focus on real, fresh foods. Added sugar is one of the unhealthiest ingredients in the modern diet. Eating excess sugar can overload your liver and force it to turn into fat. Excessive fructose intake is believed to be a major driver in nonalcoholic fatty liver disease. Excess sugar intake is also associated with obesity, heart disease, diabetes, and neurodegenerative diseases. Refined carbs such as sugar and processed starchy foods, including grains, have been linked to various metabolic conditions. Wheat flour, the most common refined carb is consumed in massive amounts in Western countries. All successful diets and eating habits recommend limiting refined grains and replacing them with whole, healthy, and organic counterparts.

Exercise- Exercise is an amazing way to lose weight, gain muscle, stay in shape, and be healthy. It provides benefits for your mental health as well. Exercise releases endorphins which act as a boost for your mind and make you feel happy and calm. When you exercise, you move your body, reduce stress, anxiety, and channel your energy into something productive. Exercise can be any form of movement such as walking, running, yoga, swimming, dancing, gym workouts, or aerobics. Some people see exercise as a way to build a community, make friendships, and create a stress release for themselves. Exercise also ensures you understand your body, its eating patterns, and the way you need to manage your weight. While many people think exercising is a form of vanity, it is more about losing weight or fitting into those skinny jeans. Excess weight, weight gain, or obesity is the cause of major diseases like heart attack, stroke, diabetes, and other illnesses. By indulging in 150 to 300 minutes of moderate physical activity every week, you can prevent diseases like heart attack, cancer, diabetes, neurodegenerative diseases, depression, and bone diseases. Start simple by taking a walk with your family or partner every day. A thing most people should remember is that you can’t outrun a bad diet. So just because you exercise doesn’t mean you can eat junk food every day and expect to remain healthy or fit. Exercise combined with intelligent nutritional habits is the only way to prevent diseases and stay healthy.

Sleep- While we’re sleeping, our glymphatic system goes into full action to clear proteins, toxins, and waste products. Poor sleep makes the glymphatic system less efficient. These proteins are toxic to the cell, to the neuron, and their accumulation could lead to inflammation and degeneration of those neurons in the brain that over time may contribute to Alzheimer’s dementia. Sleep disturbances — like sleep apnea or disruptions in sleeping patterns — may increase the risk of later-life Alzheimer’s and dementia, or may even be an early sign of these diseases. Poor quality of sleep can cause fatigue, dullness, loss of memory, obesity, depression, stress, and anxiety. It can be a vicious cycle as stress and depression can cause a lack of sleep. Getting adequate sleep is about both quantity and quality. Whether you are 18 or 80, you need at least 7 hours of sleep. Sleep should not be broken and needs to be consecutive. Taking naps during the day can further delay sleep at night and cause poor sleeping patterns.

These 3 things when combined together in the right quantity and quality can lead to a healthy lifestyle devoid of disease and illness. Research has constantly proven the links between them and diseases. Creating a balance is very important for your health, fitness, and lifestyle. Follow a customized diet created by experts, exercise regularly, and get adequate sleep to remain in the best shape and health of your lives.