Preventing Chronic Diseases
Luke Coutinho

Luke Coutinho
06 March 2020

This article is authored by Luke Coutinho. Luke is a globally renowned and award winning Holistic Lifestyle Coach in the field of Integrative Medicine.

Any illness is distressing because it disrupts one's life and reputation. A chronic illness is a non-communicable disease that lasts more than three months or for a longer period and cannot be cured with an immediate vaccine or medication, nor does it go away over time. It necessitates a thorough medical examination as well as dietary and lifestyle changes.

What are chronic diseases

A chronic disease is a medical condition that doesn’t have a cure but one can learn to live with it and manage its symptoms. Diseases that last for three months and for a long time such as arthritis, hypertension, cardiovascular diseases, cancer, obesity, oral problems, cholesterol, blood pressure, asthma, chronic kidney diseases, Type 2 diabetes, and depression and so, come under the big umbrella of chronic diseases. A chronic illness can never go away and can cause significant disruption in your life and that of your family. Do you know the rise of chronic diseases is one of the prime concerns in developed countries because ironically what causes these conditions is our health-damaging behavior?

What causes chronic diseases

Our lifestyle and health have always been intertwined the quality of lifestyle has a direct impact on one’s health. Numerous people follow a morbid lifestyle with poor diet consumption that usually creates risk factors eventually leading to chronic illnesses, disabilities and fate. Most common chronic diseases such as hypertension, overweight, high blood pressure, and high cholesterol are caused by an unhealthful way of living. And when I say unhealthy lifestyle, I tend to include nutritional deficiencies, such as a lack of vegetables and fruits, intake of heavy sodium, and saturated fat, insufficient physical exercise, excessive smoking, and tobacco use. Controlling these and other primary risk factors in a well-integrated manner should be the focus of action to avoid major chronic diseases.

What are the signs & symptoms of chronic diseases

Living with a chronic illness for an extended period is not easy; it demands a great deal of patience and day-to-day management. Managing a variety of symptoms associated with specific chronic conditions can be difficult and traumatic for both the patient and their families. When one feels incompetent in dealing with the symptoms of a chronic illness, pain, exhaustion, tension, failure to function, mood disorders, morning stiffness, and a shift in physical appearance can be some of the tangible outcomes. Chronic diseases are described by their complex causes, the presence of a disability or physical impairment, the presence of risk factors, and the length of time for that the illness has been present.

Role of diet and lifestyle changes in the prevention of chronic diseases

Lack of physical activity, tobacco use, a poor diet, and smoking all contribute to an unhealthy lifestyle that ultimately leads to chronic illnesses. As a result, taking steps to reduce these risk factors may have a life-changing effect on chronic disease management.

A lifestyle that involves physical activity, a variety of foods, and social contact is the most beneficial towards good health. As a lifestyle coach, I normally recommend addressing risk factors in adulthood, women, and the elderly, as well as eating wholesome fruits and vegetables, nutritional products, and a sufficient amount of oils, fats, sugar, and starch.

But one of the most important aspects that I would mention right now is the consumption of Sodium (in the form of salt) and Potassium, both of which play a critical role in the management and treatment of chronic illnesses such as hypertension and high cholesterol. 

  • How to reduce high blood pressure

High blood pressure, also known as hypertension, is one of the most common health problems in civic India. The prevalence of lifestyle disorders such as diabetes and high blood pressure has increased exponentially as a result of stressful lifestyles combined with altered eating habits.

High sodium intake increases the risk of high blood pressure in men and women of all ages, which increases the risk of strokes and cardiovascular diseases. People with hypertension are recommended to minimize or limit their salt intake in their diet. As a result, they must consume fewer salt and bland foods at times. Even the World Health Organization suggests cutting salt intake to less than 5 grams a day, with a global decline of 30% by 2025.

Taking a high potassium diet, on the other hand, will help people with or without hypertension lower their blood pressure. Potassium supplementation can help to reduce the risk of stroke, heart attacks, and cardiovascular disease. While it is impossible to prevent or eliminate salt, it is possible to find a better and more effective alternative.

Tata Salt Lite is a low sodium salt that is specifically formulated to provide a convenient means of taking preventive measures to keep blood pressure and body weight in check without compromising the taste of your food; this potassium-rich, processed, and iodized salt will superbly substitute regular salt by supplying 15% less sodium than regular salt.

  • How to reduce cholesterol

Aside from that, a few dietary and lifestyle improvements can also aid in the management of cholesterol and the improvement of heart health. Total cholesterol is raised by saturated fats, which are also present in full-fat dairy products and red meat. As a result, reducing saturated fat consumption will aid in the reduction of low-density lipoprotein cholesterol, or bad cholesterol. Use foods rich in Omega-3 fatty acids in your diet because they don't affect lipoprotein cholesterol and can help lower blood pressure. Omega-3 acids can be found in foods such as walnuts, salmon, and flaxseeds. Soluble fiber, which can be contained in foods like apples, oatmeal, kidney beans, sprouts, and pears, can help lower cholesterol levels.

Furthermore, a daily workout regimen and physical activity will aid in the increase of high-density lipoprotein or good cholesterol. Maintain a healthy attitude by incorporating some meditative exercises into your everyday routine, which will help to balance your mood and alleviate stress. When it comes to lowering bad cholesterol, quitting smoking and minimizing alcohol consumption may be beneficial.

The Bottom Line

Chronic diseases are caused by the health-harming decisions we make on a daily basis; main risk habits are to blame for a lot of chronic diseases. You will lower the risk of developing a chronic illness and increase your quality of life by making healthier choices. Patients must also make healthier lifestyle changes and improvements to their everyday lives in order to prevent and manage chronic disease.

DISCLAIMER

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