Many diseases have similar underlying triggers and causes: food, stress, your digestive system, toxins. Not only can a healthy lifestyle and good diet reduce the risk of illness, but experimental studies have also shown that components in foods or beverages may have lingering effects.
According to a study conducted by the Institute of Primary Care and Public Health, a healthy Lifestyle reduces the incidence of chronic diseases and cognitive impairment.
Therefore, researchers have concluded that building a good relationship between diet and physical activity can help:
- to prevent diseases such as heart attacks, strokes, obesity, osteoporosis and certain cancers;
- to help control and/or treat chronic diseases and conditions such as high blood pressure, diabetes mellitus, sleep apnea, or celiac disease.
Simply put, some foods and habits can actually reverse some diseases and not just slow them down. Here are some ideas to consider if you want an efficient change to your lifestyle.
Eat a variety of nutritious foods from all the food groups
In order to get the nutrients that you need to stay healthy, it is not necessary to eat plenty of food, but choosing the right one. Nutrient-rich foods have minerals, protein, whole grains and other nutrients and are lower in calories. They may help you control your weight, cholesterol and blood pressure.
A healthy meal has a focus on:
- a variety of fruits and vegetables
- whole grains
- low-fat dairy products
- skinless poultry and fish
- non-tropical vegetable oils
Burn at least as many calories as you eat
Being overweight can easily turn into a burden for your health. The first step to avoid diseases caused by overweight is knowing how many calories you should eat and drink. Usually, nutrition and calories information on food labels is based on a 2,000 calories-per-day diet. You may need fewer or more calories depending on your age, gender, and level of physical activity.
A nutritionist can recommend you a diet that best fits your body and your needs. Also, there are many smart applications that can tell you the favorable intake of calories based on your personal features: CarbsControl, Food Intolerances, Nutrients, HealthyOut, My FitnessPal, Waterlogges, ShopWell, MyNetDiary, MyPlate.
Increase the amount and intensity of your physical activity to match the number of calories you take in. Using the stairs instead of the elevator or going to work by bike instead of the car can be a good start.
Vitamin supplements to prevent diseases
Vitamin supplements have a substantial contribution to the prevention of deficiencies and diseases. Certain vitamin supplements (such as folic acid, vitamin B6, and B12) help lower blood levels of homocysteine, which may help prevent heart attacks. Folic acid fortification in cereals and vitamin supplements has been found to decrease the risk of birth defects in the developing fetus in pregnant women.
A good sleep for a better immunity
The ultimatum is clear: lack of sleep or poor sleep affects your metabolism, makes you eat more, causes cravings for sugar and carbs and raises up the risk of developing conditions like diabesity and autoimmune disease. A 2010 study found that C-reactive protein, which is associated with heart attack risk, was higher in people who got less than six hours of sleep per night. Getting enough sleep and sleeping well are essential for vibrant health and reversing inflammation. If you find yourself dealing with a big workload during the week and trying to recover during the weekend, that is neither good nor gives you enough sleep. Try to find a balance.