Healthy eating habits and regular exercise are important factors in the promotion and maintenance of a long, healthy life. In contrast, unhealthy eating habits and physical inactivity are two main risk factors for major chronic diseases such as diabetes, cardiovascular disease, and cancer.According to the World Health Organization, 2.7 million deaths overall are due to a low fruit and vegetable intake and 1.9 million deaths are due to physical inactivity. Diet and exercise are modifiable, so it is crucial to make the necessary changes to maintain a healthy lifestyle. I would like to discuss the effects of exercise and diet in disease prevention, highlight the effects of lifestyle modification for both disease progression and reversing existing disease, and suggest further health techniques.Cardiovascular disease is a general term encompassing heart attack, stroke, and other disorders of the heart and blood vessel system. Cardiovascular disease is the leading cause of death in the United States, and growing globally. Many preventative measures can be taken to avoid heart disease. Controllable factors that can contribute to cardiovascular disease include smoking, high blood pressure, excessive alcohol consumption, elevated cholesterol, a type-A personality, stress, obesity, an inactive lifestyle, and diabetes.Other lifestyle changes one must keep in mind when facing risk of cardiovascular disease include, reducing consumption of fats and cholesterol, reducing weight, and increasing physical activity. Saturated fat and cholesterol are found in foods like sausage, bacon, egg yolks, butter, oils, creams, milk, cheese, and pastries. These foods will raise your LDL cholesterol, which is the "bad" cholesterol that makes your arteries clogged with plaque. In order to reduce LDL cholesterol make sure your diet is well balanced and contains plenty of fiber.Fiber-rich foods include cereal, oats, pectin-rich fruit, vegetables, dry beans, carrots, and soy products. It is also recommended to eat garlic and onions; they contain compounds that help reduce cholesterol levels. Also, keep your consumption of caffeine, sodium, and vitamin K in moderation; they may all cause the blood's tendency to clot.
Diabetes is a serious, costly, and increasingly common chronic disease, sometimes caused by genetic predisposition or more commonly, poor diet and inactivity. In the United States nearly 16 million of the population has diabetes. An estimated 10.3 million Americans have diagnosed diabetes and an additional 5.4 million have undiagnosed diabetes. Diabetes is a disease in which the body either does not produce or cannot properly use the pancreatic hormone insulin. Insulin controls the amount of glucose (sugar) in the blood and the rate at which glucose is absorbed into the cells. This process is crucial because the cells need glucose to produce energy. If the cells do not get insulin, glucose builds up in the blood stream leading to hyperglycemia. If diabetes is not properly controlled, it can lead to heart disease, kidney disease, edema, nerve damage, and infections of the mouth, gums, lungs, skin, feet, bladder, and genital areas. Unfortunately, there is no cure for diabetes, but the disease can be managed. Monitoring blood sugar levels is a key component in treatment and management of the disease. Also intense lifestyle changes in diet and exercise actually can prevent, reduce, or delay the risk of adult-onset diabetes.
Cancer development and its prevention both deal with the environment around us, the body's defense system, and the nutritional factors that govern each. Medical therapy is the main course of action for cancer treatment, but nutrition plays a large role in the effectiveness of therapy and quality of life. Possible contributors to the development and growth of cancer can be divided into three categories-external, internal, and lifestyle.External factors include unhealthy workplace environments and exposure to air and water pollution, chemicals, pesticides, and herbicides. Internal factors include both genetics and infections. Lifestyle factors are those we can most readily control. They include diet, lack of exercise, smoking, drinking, and sun exposure. What these risk factors have in common is that they increase the body's exposure to free radicals. In theory, damage from free radicals is an important factor in causing uncontrolled cellular growth that is characteristic of cancer. By making ourselves aware of all the factors that may promote or inhibit the development and growth of cancer, and by taking appropriate action, we can reduce our risk of cancer.There are many approaches to cancer treatment, but nutritional therapies have the most important component of both prevention and possibly, cure. Make sure to eat a diet that includes grains, nuts, seeds, wheat, oat, and bran. Eat plenty of vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower, asparagus and spinach. Green plants contain chlorophyll, which has been studied as a cancer fighter. Also consume yellow and deep orange vegetables such as carrots, pumpkin, squash, and yams. Many of the plant pigment in red, yellow, orange, and blue fruits and vegetables are good sources of antioxidants that help rid free radicals in the body.Any types of berries are also great for protecting DNA from damage. Onions and garlic have a cancer fighting compound allyl sulfide, if you do not like the taste of garlic, you can get it in supplement form. A handful of almonds a few times per week can also help as it has the anti-cancer ingredient laetrile. Drink spring or steam-distilled water only, tap water has increased levels of contaminants associated with cancer. Limit consumption of dairy products. A little yogurt, kefir, or raw cheese occasionally is sufficient.Do not consume any of the following: peanuts, junk foods, refined processed foods, saturated fats, salt, sugar, or white flour. Instead of salt, use sea salt, kelp, or potassium substitute. If necessary, use blackstrap molasses or pure maple syrup as a natural sweetener in place of sugar. Use whole wheat or rye in place of white flour.Healthy eating and regular exercise have a major impact on disease prevention. Poor diet and inactivity are significantly associated with an increased risk of cardiovascular disease, diabetes, cancer and other poor health statuses. Recognizing the opportunity to apply a helpful diet and exercise plan to reduce disease is the first step to achieving it. Healthy eating contributes to overall healthy growth and development, and regular physical activity will promote and maintain a strong body. Also, a positive outlook on life will always help get through the complicatedness all diseases come with. We must take the necessary changes towards a healthy lifestyle and reduce risk factors for chronic disease.
