Before discussing a healthy lifestyle, it is essential to know precisely what health is. The World Health Organisation (WHO) defines health as a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. It is important to mention here that a healthy lifestyle is not limited to physical well-being. It includes adopting habits and practices that improve mental health and help cope with adversity. With the vast amount of conflicting information available on the internet, we discuss scientifically proven ways of a healthy lifestyle.
Exercise, a regular physical activity, has numerous benefits, it reduces your risk of a heart attack, manages your weight better, maintains blood cholesterol level, and some recent studies have shown that exercise also improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function. WHO recommends that adults aged 18–64 years should do at least 150–300 minutes of moderate-intensity aerobic physical activity, or at least 75–150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity throughout the week.
Choosing a diet that provides all the essential nutrients in sufficient quantity and the correct proportions is imperative for a healthy life. Adequate and appropriate nutrition is required for all cells to function optimally, including the cells in the immune system. Therefore, without a balanced diet, the body is prone to infections. In addition, diet plays a vital role in the pathogenesis of obesity which is not just a cosmetic concern but a serious medical problem that increases the risk of other diseases and health problems, such as heart disease, diabetes, high blood pressure, and stroke. Some research studies have demonstrated that weight gain and obesity are linked with a higher risk of getting cancer and account for approximately 20% of all cancer cases. According to the Center for Disease Control, the prevalence of obesity in the United States was 30.5% in 1999. This increased to 42.4% by 2017. Varundeep Rakhra and his colleagues find out that the western diet is considered to be a significant contributor to the growing rate of obesity in the United States. Western diet mainly contains Calorie-Rich and processed foods that are detrimental to health and often lead to obesity and overweight. For this reason, the use of veggies and fruits is strongly recommended as it is associated with a lower risk of heart disease, stroke, cancer, and premature death.
Sleep is an important and often overlooked marker of health. Lack of sleep is linked to several unfavourable health consequences, including heart disease, type 2 diabetes, and depression. In addition, some psychiatric conditions can cause sleep problems, and sleep disturbances can also exacerbate the symptoms of many mental conditions, including depression, anxiety, and bipolar disorder.
Smoking or using drugs are excessively injurious to health. It is known to cause heart disease, stroke, lung diseases, diabetes, and chronic obstructive pulmonary disease (COPD). In addition, cigarette smoke releases over 5000 chemicals, and many of these are harmful – we know at least 70 can cause cancer. According to the Centers for Disease Control and Prevention (CDC), forty percent of cancers diagnosed in the U.S. may have a link to tobacco use. Some people believe that vaping is less harmful than smoking. While it is true that e-cigarette aerosol does not include all the contaminants in tobacco smoke, it still is not safe. Some E-cigarettes deliver even more nicotine than the traditional cigarette.
Furthermore, e-cigarette vapor includes potentially harmful substances such as diacetyl (a chemical linked to serious lung disease), cancer-causing chemicals, volatile organic compounds (VOCs), and heavy metals such as nickel, tin, and lead. Although it is a common practice to use E-cigarettes for smoking cessation, the outcome is controversial. Some recent research studies in this regard concluded that using e-cigarettes for cessation did not improve successful quitting or prevent relapse. Quitting smoking is one of the most important actions people who smoke can take to adopt a healthy lifestyle and reduce their risk for cardiovascular disease. According to the American Heart Association (AHA), the risk of coronary heart disease is reduced by 50 percent after one year of quitting smoking. Similarly, After 10 years, people who successfully quit smoking are half as likely to die from lung cancer. Nevertheless, smoking has serious health consequences, some of which are not reversible even after quitting.
The use of dietary supplements for optimal health is exceedingly popular these days. As a result, the dietary and health supplement manufacturing industries are among the fastest-Growing Industries. Despite flourishing business and increased demand, there is very little scientific evidence that these supplements are beneficial for health. A study done at Johns Hopkins University found out that the Vast majority of dietary supplements do not improve heart health or put off death. However, some supplements have scientifically proven benefits, such as Fish oil, Vit D and Calcium. A relatively new supplement with scientifically proven benefits is NMN supplements. NMN is a molecule found in all life forms and is a pivotal component to increase the levels of NAD+, an essential element found in every life form and helps our cells function. Adequate levels of NAD+ in the body help to slow down, stop, or even reverse ageing.
The aforementioned are the scientifically proven, evidence-based tips that can significantly impact our overall health. Besides decreasing the risk of some diseases, adopting a healthy lifestyle can lengthen lifespan, save money, and benefit the environment. In conclusion, before making any health-related decision, it is prudent to talk to your doctor or healthcare professional about the most appropriate next step.
