Little Changes In Lifestyle Can Make A Big Difference

[Linda]

When thinking about risky behaviours for health and life, there quickly come to mind obviously harmful behaviours such as abusing illegal drugs or alcohol or driving imprudently or without due care and attention. Undoubtedly these are behaviours that pose significant risk to life.

However, there are certain less dramatic behaviours and lifestyle habits that are likewise dangerous for health, at least in the long run. Smoking, unhealthy eating and physical inactivity are indeed leading causes of death worldwide. Although the long-term consequences of these habits are often not perceptible, it is well known that all the major causes of illness and death, such as heart disease, stroke, cancer, chronic lower respiratory disease and type 2 diabetes, can be prevented (or risk of getting them can be lowered) by changing these lifestyle factors and diet.

It is therefore paramount that people become aware that certain lifestyle choices, such as quitting smoking, eating a correct diet and getting enough exercise, can help stay healthy and prevent disease.

It is well known that smoking is the leading cause of lung cancer. However quitting smoking or never starting to smoke can also help prevent other common diseases, such as emphysema, mouth and throat cancer and heart disease.

Having a healthy diet is paramount to reducing one's risk of chronic diseases, such as obesity, type 2 diabetes, heart disease and certain types of cancer. Eating a healthy diet means eating a complete and well-balanced diet, that provides all the nutrients the body needs. It is important to avoid or limit trans fats and saturated fats, that raise LDL cholesterol (the so-called “bad” cholesterol), as well as to increase the intake of fiber and antioxidants, that help the body detoxify itself more effectively. That's why red meat and whole-milk dairy products (the main food sources of bad fats) should be limited, while the intake of fruit and vegetables (that are important sources of minerals, vitamins and fiber) should be increased.

Last, exercise can help prevent many lifestyle-related diseases, such as obesity, heart disease, hypertension, diabetes, as well as depression. In fact regular exercise is beneficial not only for weight reduction and body health, but also for mood.

Although people are often aware of the consequences of their unhealthy habits, it may be very hard for them to take action and change their lifestyle. Habits can be changed gradually and successfully only by setting goals. Short-term and long-term goals help stay motivated and achieve permanent healthier lifestyle changes. In fact achieving a healthy lifestyle is a long- term multi-step process, that cannot be done overnight. That's why it is important to have patience, stay motivated and persevere.

Even by doing a little at a time, it is possible to improve health and reduce the risk of developing life-threatening diseases. For example, you can start your lifestyle changing plan by becoming more physically active. Then, once you have reached this goal, you can move to a healthy diet and finally you can try to quit smoking. And as you start to feel the benefits of these lifestyle changes, you will naturally feel more motivated to reach your long-term goals.