Healthy Living Lengthens Lifespan

Dr. Shyam P Lohani, 

A healthy lifestyle basically means doing things that make us happy and feel good. A healthy lifestyle is vital for everyone to maintain a healthy living. We feel better physically, socially, mentally, as well as spiritually living healthily. Healthy living not only helps in saving money but is also associated with fewer health problems. It means we are in control of our life. 

Healthy living is different for different people. It might be walking a mile five times a week and spending virtual or in-person with friends or loved ones frequently for someone and for others, a healthy lifestyle may be heavy workouts in a gym, following a vegan diet, and never smoking.

Essentials

A healthy lifestyle does not warrant drastic changes in our life. We may adapt to change better when it does not require us to overhaul our entire life. It is advised to begin with one thing and work on that every day, keeping the rest of our life and habits stay the same.

Healthy habits can reduce the risk of various diseases, including those that have traditionally been seen in the family. Those diseases include but are not limited to cardiovascular diseases, diabetes, and other non-communicable ones. 

Good health is not just the absence of disease or illness but is a state of complete physical, mental, spiritual, and social well-being. People, who are non-smokers, try to maintain a healthy weight, eat healthy foods with plenty of fruits, vegetables, and fiber, and, of course, exercise on a regular basis are considered healthy.

Healthy living helps us to manage stress, get good quality sleep each night, don't drink too much, don't sit too much, and basically, do everything in moderation all the time. Eating a balanced diet, getting regular exercise, avoiding tobacco and drugs, and getting plenty of rest are the key healthy living habits.

It is important to know that physical fitness is not the sole basis of being healthy. Being healthy means being mentally, emotionally, and socially fit. Remaining healthy should be part of our overall lifestyle.

There is evidence that maintaining a healthy lifestyle can help prevent chronic diseases and long-term illnesses. For our self-esteem and self-image, it is imperative to have good feelings about ourselves and take care of our overall health. Therefore, it is vital to maintain a healthy lifestyle by doing what is right for the body. As part of healthy living, exercise plays a crucial role. It is advised to exercise at least 20-30 minutes a day five times a week. It is noteworthy to monitor whether we have enough physical activity each day.

Even in normal circumstances, strong relationships and staying in tune with friends and loved ones can support mental health. Looking at the brighter side of life helps us maintain mental health. Even if we find ourselves in the worst situation, there is always an upside to it something good and positive, therefore focus on the better aspects rather.

It is neither difficult nor does it require a lot of work to maintain a healthy lifestyle. There are a few good habits such as consuming more vegetables and fruits, which are associated with a lower risk of heart disease, stroke, cancer, and premature death.

A balanced diet has several benefits such as a strong immune system to prevent and fight infections. It has been found that a balanced diet lowers the risk of certain types of cancers; lower blood pressure; a healthy weight; more energy; essential nutrients to support tissue growth.

There is strong evidence to avoid ultra-processed as well as convenience foods. In order to change the texture, taste, or color, ultra-processed foods utilize techniques to refine grains and add additives. Foods such as cheese puffs, packaged dessert cakes, chicken nuggets, and sweetened breakfast cereals are a few examples of ultra-processed foods.

Moreover, convenience food also has a negative impact on our health. Those foods include junk foods like crisps and chocolate, which are high in calories but low in nutritional value; fast food, such as hamburgers and fried chicken. They are usually prepared and served quickly but are high in fat; convenience food such as microwave-ready meals, often has too much salt and sugar added to it.

Scheduling time

Chronic stress is said to cause many diseases. It takes a toll on our immune system and makes us more susceptible to health problems, including heart disease, diabetes, digestive problems, depression, high blood pressure, anxiety, and difficulty sleeping. Exercise can help reduce stress. Physical activity can also help boost the release of mood-lifting hormones called endorphins. Mindfulness practices such as meditation, deep breathing, journaling, or spending time in nature can help to lower stress, and so does talking to friends.

The recent lockdown has added extra time for watching TV and working on computers. It is suggested to make a schedule of when to turn off the TV and computer. Once a week, turn off all screens and do something a little more physical with the family and friends.

Thus, let us give some time to play games, take a walk, and do almost anything that will be more active than sitting on the couch and watching even your favorite programs.

(Dr. Lohani is the clinical director at the Nepal Drug and Poison Information Centre. lohanis@gmail.com)