Lifestyle disease is a disease associated with the way a person or group of people lives. Lifestyle diseases include atherosclerosis, heart disease, and stroke; obesity and type 2 diabetes, hypertension, heart disease, nephritis/CRF, and stroke and diseases associated with smoking and alcohol and drug abuse.
Several lines of evidence indicate that realistic modifications of diet and lifestyle can prevent most cardiovascular disease, stroke, diabetes, colon cancer, and smoking-related cancers, let’s know how.
Eat a Healthy Diet & live healthy life.
No specific dietary intakes are recommended for the prevention of chronic diseases. There is, however, a “safe range” of dietary intakes that is advised to maintain general health.
Replace saturated and Trans fats with unsaturated fats, including sources of omega-3 fatty acids. Replacing saturated fats with unsaturated fats will reduce the risk of cardiovascular disease .Intakes of omega-3 fatty acids are suboptimal in many populations, particularly if fish intake is low and the primary oils (partially hydrogenated soybean, corn, sunflower, or palm oil etc )consumed are low in omega-3 fatty acids. In that case people should intake other source of omega-3 rich food that is flaxseeds, walnut, roasted soybean etc.
Trans fatty acids produced by the partial hydrogenation of vegetable oils have uniquely adverse effects on blood lipids. Cardiovascular disease risk are considerably more adverse for trans-fat than for saturated fat. Vegetable ghee, which has largely replaced traditional ghee, contains approximately 50 percent Trans fatty acids. Independent of other risk factors, higher intakes of Trans fat and lower intakes of polyunsaturated fat increase risk of type 2 diabetes also. So choose your fats & oil very carefully. Cold pressed veg oils are healthy.
Total fat intake should be not be more than 20 percent of total calorie.
Ensure generous consumption of fruits and vegetables and adequate folic acid intake. Strong evidence indicates that high intakes of fruits and vegetables will reduce the risk of cancers, cardiovascular disease, stroke, diabetes etc. Substantial evidence also suggests that low folic acid intake is associated with greater risk of colon and possibly breast cancer and that use of multiple vitamins containing folic acid reduces the risk of these cancer.
Regular at least two no. of seasonal fruits & 3 servings of seasonal vegetable intake necessary for maintaining general health.
Consume cereal products in their whole-grain, high-fiber form. Consuming grains in a whole-grain, high-fiber form has double benefits. First, consumption of fiber from cereal products has consistently been associated with lower risks of cardiovascular disease, certain type of cancers and type 2 diabetes because of both the fiber itself and the vitamins and minerals naturally present in whole grains & second higher consumption of dietary fiber also appears to facilitate weight loss & helps prevent constipation.
Every adult should intake eating 3 to 5 servings or more of whole grains every day.
Limit consumption of sugar and sugar-based beverages. Sugar (free sugars refined from sugarcane or sugar beets and high-fructose corn sweeteners) has no nutritional value except for calories and, thus, has negative health implications for those at risk of overweight & sugar contributes to the dietary glycemic load, which exacerbates the metabolic syndrome and is related to the risk of diabetes. WHO has suggested an upper limit of 10 percent of energy from sugar, but lower intakes are usually desirable because of the adverse metabolic effects and empty calories.
So limit your raw sugar intake less than 5 percent of total calorie.
Limit excessive caloric intake from any source. Given the importance of obesity and overweight in the causation of many chronic diseases, avoiding excessive consumption of energy from any source is very important. Because calories consumed as beverages are less well-regulated than calories from solid food, limiting the consumption of sugar-sweetened beverages is particularly important.
Limit sodium intake. The principle justification for limiting sodium is its effect on blood pressure, a major risk factor for stroke and coronary disease.
WHO has suggested an upper limit of 1.7 grams of sodium per day (5 grams of salt per day)
Proper fluid intake. Water is, quite literally, the river on which our good health flows. Water carries nutrients to our cells, aids digestion by forming stomach secretions, flushes our bodies of wastes, and keeps our kidneys healthy.
Many doctors believe that proper hydration can help prevent chronic joint diseases, such as rheumatoid arthritis, because water reduces inflammation and promotes cartilage health. Adequate water consumption can also slow the signs of aging and improve conditions such as constipation, diabetes, hypoglycemia, obesity, arthritis, kidney stones, dry skin, wrinkles, cataracts, and glaucoma.
Adult men should drink 3.5litre fluid/day, women should 2.5 liter/day.
So healthy food, regular exercise & a regular health checkup should be the ultimate goal to be a super healthy person.