Staying Healthy and Living It: More than Diet and Exercise

It is common knowledge that diabetes, hypertension, heart disease, and cancer are the leading causes of death in the 21st century. In a 2003 data in the United States alone, heart disease ranks the first leading cause of death followed by cancer, stroke, accidents and diabetes. Over the years, scientists have been looking for answers on what the modern lifestyle has to do with the prevalence of the said diseases. Research has shown that those living in highly-urbanized countries were more susceptible to acquiring these diseases than the indigenous peoples elsewhere in the world whose diet consists mainly of greens and whose living is far less complex and stress-free. Noticeably, heart disease, cancer, stroke, and diabetes (whether hereditary or not) are greatly triggered by the type of food and lifestyle most people in Western societies have. Foods that are high in fat, although they taste better, will take a toll on one's health later on in life if not right away. Try to assess your daily diet in particular. Unless you've become conscious about your health, you probably have been consuming fried, preserved, and fast foods. Do you remember the last time you had five servings of fruits and vegetables in a day? If so, then lucky you, because the bulk of the diet in the West is a far cry from what experts call natural and nutritious. However, don't feel upset about this reality. You can be in control of your life in order to prevent acquiring and dying from the leading diseases by changing your lifestyle and diet to improve not only your physical, but emotional well-being as well.

Cardiovascular disease, cancer, hypertension, and diabetes can be prevented with a combination of diet, exercise, and the right attitude. The guide to living a healthy lifestyle is not coined on how drastic you want the changes to happen but it is based on a gradual process.

Weight Management Putting on too much weight (overweight or obese) poses a problem for you, but being too thin for your build (or underweight) is just as risky. The weight of a person says so much about his/her body. hypertension, and diabetes. Being obese means you're consuming too much than your body needs, hence, it stores them in different parts of your body including in fatty tissues, blood, liver, etc. Over time, your body will react to the build up of substances, which would cause it to become upset and overridden. Basic Mass Index One tool to help you determine whether you are on your ideal weight is the Body Mass Index (BMI) Calculator. The BMI helps evaluate your weight and assists doctors in determining the ideal weight for you vis--vis your height, lays out plans and how to accomplish them. BMI is not intended for pregnant and nursing women as well as children below the age 18. A healthy BMI is between 18.5 kg/m2 to 25 kg/m2. Anywhere below that is considered underweight, while a BMI between 25 kg/m2 and 30 kg/m2 is overweight. If your BMI is 30 kg/m2 or higher, then you are considered obese, and extreme obesity is a BMI above 40 kg/m2. Obesity has its complicating consequences and increases the risks of having and dying from heart diseases,

A Diet and Health Study by the NIH-AARP in 1995-96, conducted on 527,265 male and female participants aged 50-71 years old at enrolment, and whose BMI were obtained, concluded that people in their midlife with excess body weight face an increased risk of death sooner whether their issue is obesity or simply overweight The study, which spanned 10 years with close monitoring of the participants, gave this result: 61,317 of the participants (42,173 men and 19,144 women) died, and experts came up with the analysis that the risk of death increased for both men and women (in all ages) in the highest and lowest BMI categories, regardless of racial group and ethnicity. Waist circumference Another tool doctors and dieticians use to evaluate a person's weight is through waist circumference. This tool is especially helpful for people whose BMI is classified as overweight. Extra fats around the waist and a BMI above 25 are predictors of impending health problems. Doctor's obtain this information in order to predict the serious health problems associated with obesity. Experts say a pear-shaped silhouette is better than having an apple-shaped silhouette. And this would still hold true even if your BMI is within the normal range. The correct measurement of your waist is to measure it just above your hipbones. The greater your waist measurement, the greater your health risks. Women whose waistline is above 35 inches and 40 inches for men, face an increased risk for health problems such as diabetes, high cholesterol level in blood, hypertension, and heart disease. Try to seek the help of a medical practitioner if you are overweight or obese, as indicated in your BMI. Your doctor can help you design a fitness plan that is realistic in your situation.

Diet and Exercise Our body has different reactions to various stimuli some are more adept at facing different stressors while it may take time for others to cope with situations beyond their control. Staying healthy does not only point to physical because the human body and mind are interrelated. The body's condition at a certain period will affect how the mind deals with it and vice versa. For instance, the effect of depression on a person varies greatly but the condition brings about extreme behaviors of ups and downs. A person who is depressed may lose his/her appetite or tend to overeat for a certain period of time. Depression could also cause you to sleep longer or give you a hard time sleeping, hibernate, and many more. All these can take a toll on your body, and the longer you suffer from this condition, the more you increase your risk of acquiring heart disease, hypertension, and even cancer. Depression is a clinical problem that can be treated with medications (for severe cases), counseling, or a combination of both. If something is bothering your mind, it is healthy to talk about them with friends, family, or professionals for counseling just to let out that feeling. This will help you cope with the problem through their advises and experiences that might be similar to yours, which gives you assurance that you're not the only one dealing with it. Another important aspect in staying healthy is to eat a balanced diet and do a regular exercise. Although cancer is associated with several factors, scientists estimate that 30 percent of all cancers arise as a result of diet. instigated cancers like endometrial and breast cancers. Eat more servings of fruits and vegetables Studies are still on-going regarding the specific role of fruits and vegetables in preventing common diseases as well as in strengthening the immune system. Obesity, markedly, increases the incidence of colorectal cancer, as well as some hormone-

Experts recommend at least five portions (each portion is 80g) of fruits and vegetables a day to lower your risks of many different types of cancer. Although debates on the exact reason behind this remains open-ended, scientists are looking into the fiber content, vitamins and minerals, and plant chemicals like flavonoids, present in fruits and vegetables. Moreover, multivitamins supplements may have some use for some people deficient of them, but they should not be seen as substitutes for those derived from fresh fruits and vegetables. Add more fiber to your diet The prevalence of colorectal cancer is attributed to the reduced amount of fiber consumed by a person. The body requires 20g of fiber a day for women and 25g for men. Fiber can be derived from fruits and vegetables and are present in soluble and insoluble form. Insoluble fiber takes on its original form even after digestion and helps add bulk to your stool. Insoluble fiber acts as a sweeper in your large intestine and helps stool to pass along the tract easily. Soluble fiber, meanwhile, forms a gel-like substance in the digestive tract and helps lower the levels of cholesterol and glucose in the blood. Fiber can also be sourced from whole grains like brown rice, whole wheat bread, oatmeal, psyllium, and barley. Reduce fat intake A diet high in fat has been shown to increase the risk of colorectal cancer and heart disease. Reducing your proportion of fats in your diet, especially saturated fat, can significantly reduce blood cholesterol levels. Studies found a strong link between heart disease and the presence of high levels of cholesterol in the blood. Normal blood cholesterol level is below 5mmol/L as your doctor will inform following an exam.

Experts advise that calories from fat should only be 35 percent and 10 percent from saturated fat, of your total calories. Trans-fatty acids, fats produced from plant-based oils that were hydrogenated to form spreads as in butter and margarines, should likewise be avoided since they've been found to raise blood cholesterol levels similar to saturated fat. These fatty acids can be commonly found in confectionery and processed food such as cakes, pastry, and biscuits. Drink alcohol moderately Excessive drinkers and alcoholics should heed this warning chronic drinking can virtually do irreversible damage to the body particularly the brain cells. Coupled with aging, it often manifests in people in the advancing age in which rapid brain deterioration almost usually affects behavior and way of thinking. Alcoholics also constantly face the risk of throat, mouth, and liver cancers, as well as cardiovascular disease (CVD). Since CVD and diabetes are largely influenced by blood cholesterol levels, avoiding alcohol greatly reduces the risks of acquiring such disease because the latter can affect the amount of cholesterol in the bloodstream as well as hinders the formation of clots. It often goes back to the old adage, to take everything in moderation. Women should drink at most 2-3 cups of alcoholic drink a day, men to no more than 3-4 cups a day, and have a respite from alcohol (for 2-3 days) to help your body recuperate. Exercise regularly Prolonged physical inactivity can lead to developing coronary heart disease and some types of cancer. People of all ages can benefit from having a regular physical activity to improve their health and well-being, and reduce the risk of dying from cardiovascular disease. If you have been inactive for a while, you can begin with a moderate exercise for 30 minutes a day, or break that into two 10-minute moderate physical activity

like walking or swimming. Experts all agree that a 30-minute physical activity performed on a regular basis, at least five times a week substantially benefits not just your physical but mental and emotional health as well. Moreover, a regular exercise also contributes to having healthy bones, strong muscles, and joints, relieve pain caused by arthritis, alleviates the symptoms of depression and anxiety, and most importantly helps you stay on your ideal weight in relation to your height. After doing moderate exercise for a while, you can start with doing strenuous and strength exercises. Having done all the above recommendations, even the healthiest individuals can benefit from a regular screening to guard themselves or thwart the further development of diseases. Screening exams play a huge role in preventive medicine much like nipping the disease in the bud before it becomes a full-blown threat or disabling condition, by detecting diseases in their most treatable stages. Moreover, many of the diseases that could appear later in life like diabetes, hypertension, heart disease, and cancer can be avoided if the symptoms are caught early. Types of Screening Tests Pap-smear women who are above the age 18 or who have been sexually active can be tested with papanicolaou smear to screen for cervical cancer and other vaginal or uterine infections. Doctors take sample tissues around the cervical area to check for any cancerous cells. Doctors advise you undergo a pap test every year for three years. When doctors do not find any symptoms, the test may be repeated every 3 years. Cholesterol level should be tested on adults once every five years or more frequently for those treated for high cholesterol. This test looks at the risks of developing heart disease. Doctors draw a blood sample from a prominent vein in the arm of the tip of a finger.

Blood Glucose this test screens for the amount of sugar present in the blood and to determine whether your blood glucose is within the healthy range. The result of this test would also be indicative of diabetes. Taking care of one's health is the ultimate favor you can do for your body and your family. Many deaths can be prevented if symptoms were detected early on. More so, dying from the leading diseases can be avoided with the proper diet, exercise, and a positive outlook towards life. One cannot unweave the complex relationship of the mind and body, but one can certainly make this web stronger. If you live in harmony with your surroundings and learn to appreciate things that offer you much benefits, these gives you a sense of fulfillment and relieves yourself from the physical, mental, and emotional burdens. To your health! Jim K

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You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. I am not doctor and you should consult a physician before following any training advice.
Sep 2011