Some effortless lifestyle changes.....to stay healthy

We have all heard that prevention is better than cure. Prevention is best solution for life style diseases like cancer, diabetes, heat diseases etc. we can save our self from the attack of this disease by making some effortless lifestyle changes. Prevent epidemics of life style diseases by making these  few changes .

1. check your weight:
Obesity is a frequent contributor to life style diseases -related deaths. If you are overweight, you have increased risk of, heart diseases, diabetes, PCOD, hormone disturbances, breast, kidney, oesophagus and colon cancer. So keep check on your body weight.

Advice :  Moderate exercise four times a week or 30 mint walk on daily bases along with a balanced diet is a very easy way to maintain healthy body weight.

2. Avoid smoking and  alcohol:
Alcohol adds on extra calories which may cause weight gain. Where as Cigarettes put you at a risk of lung, kidney, bladder and cervical cancer. Giving up tobacco is perhaps one of the biggest steps you can take to reduce your cancer risk.

Advice:  Adopt healthy habit of walk and meditation; it will help you to reduce smoking and drink. If you are chain smoker, try a nicotine patch, or pop some nicotine gum each time you feel the urge.

3. Good Fiber intake:
A healthy diet is crucial in reducing your chances of getting any disease; more fiber in your diet not only keeps your digestive system healthy, but also keeps your weight in check. Studies say people who consume a high amount of fiber are at 40 percent lower risk of stomach, pancreatic, colon and breast cancer.

Advice: Apart from whole grain cereals at breakfast, opt for high fiber vegetables and fruits in your daily meals.

4. Water intake: 
Water helps keep the body well hydrated, which is essential because almost every cell in the body needs water to function properly. In a clinical trial, scientists found that drinking two glasses of water prior to meals can help suppress appetite and hence support your weight loss efforts. Water also improves the functioning of the gastrointestinal tract. This helps in digestion and prevents constipation. Water is an excellent detoxifier as it helps flush out toxins from your body and get rid of waste mainly through sweat and urine.

Advice: drink 9-12 glass of clean water per day.

5. Get screened regularly: Getting regular health checkups reduces your chances of discovering any life threatening diseases when it has progressed to a later stage.

6. Adequate sleep: 

Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more. Research indicates that people who get less sleep - six or fewer hours a night- have higher blood levels of inflammatory proteins (Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging)  than those who get more. Sleep helps to loss weight and those who are on diet felt hungrier when they got less sleep.


Advice: Take proper sleep of 8-10 hr and if you have any long term problem in sleep do meditation and seek help from experts.