Non-communicable diseases are the main cause of mortality worldwide, yet they are linked to lifestyle factors such as obesity, physical activity, smoking and poor diet.
One recent large meta-analysis showed that individuals who adopted an unhealthy lifestyle, including smoking, tobacco use, excessive alcohol consumption, lack of exercise, and unhealthy diet, had higher risk of mortality than those who adopted at least four healthy behaviors.
Healthy diet involves eating a variety of foods but in the correct proportions and consuming a calorie intake that allows for the maintenance of healthy body weight.
The WHO recommends that all adults should take regular physical activity, at least thirty minutes of moderate aerobic activity daily. Being physically fit protects against diseases.
Maintaining healthy body weight is critical for overall health and protects against numerous diseases. Body mass index (BMI) is an estimation of body fat calculated using height and weight.
Being overweight or obese contributes to disease development by altering the hormonal and metabolic profile and placing an increased physical burden on various body organs.
Approximately 8 million people per year die from smoking-related diseases. It causes cancer in many other areas of the body, including the mouth, throat, pancreas, stomach, and liver. Smoking damages the heart tissue and circulation, increasing the risk of coronary heart disease, stroke, and myocardial infarction.
A moderate level of alcohol consumption translates to one and two drinks per day for men and one drink per day for women. Consuming alcohol above these levels increases the risk of poor health. Like, over-consumption can raise triglycerides in the blood, increasing the risk of heart attack and stroke. It can also lead to high blood pressure, and cardiac arrhythmia.
The role of liver is neutralizing toxic substances in the body, it is particularly vulnerable to alcohol. Alcohol-related diseases such as fatty liver develop in most individuals who regularly consume high levels of alcohol. In some cases, the cells of liver become inflamed and die. These are replaced with scar tissue, which eventually results in death if untreated.
Be physically active for 30 minutes in most days of the week. Break this up to three 10-minute sessions when pressed for time. Healthy movement may include walking, sports, dancing, or running.
Eat a well-balanced, low-fat diet with lots of fruits and vegetables. Choose a diet that is low in saturated fat and cholesterol, and moderate in sugar, salt and total fat.
Avoid injury by wearing seatbelts and bike helmets, using smoke and carbon monoxide detectors. If you own a gun, know the dangers of having a gun in your home. Use safety precautions at all times.
Don't smoke, and quit if you do. Ask your health care provider for suggestions. UCSF offers a smoking cessation program.
If you drink alcohol, drink in moderation. Never drink before or when driving.
Brush your teeth after meals with a soft or medium bristled brush. Also brush after drinking and before going to bed. Use dental floss daily.
A healthy lifestyle is not only concerned with the avoidance of illness and death. It is about improving aspects of social, mental and physical well-being in order to enjoy more aspects of life.
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