Improve your lifestyle and live longer

For the last three decades, there has been a marked increased in mortality caused by non-communicable diseases. Non-communicable diseases are also known as behavior or lifestyle diseases. The risk factors for such diseases are associated or related to how one live or does on a daily basis. Currently, the four leading major lifestyle-related non-communicable diseases are cardiovascular diseases, diabetes mellitus and chronic obstructive pulmonary diseases. In 2003, a study by the Department of Science and Technology noted that 90 percent of Filipinos have one or more of the risk factors involved in non-communicable diseases. The risk factors are smoking, obesity, hypertension, high blood sugar and abnormal blood cholesterol levels. A lifestyle that contributes to the risk factors of non-communicable diseases may consist of tobacco use, unhealthy diet, physical inactivity, increased alcohol consumption, stressful lifestyle and even malnutrition.

To prevent morbidity from non-communicable diseases, a lifestyle change is in order to include a healthy diet, regular physical activity, stress management and avoidance of tobacco use and excessive alcohol intake. By adopting a healthy lifestyle, it is estimated that 80% of premature heart disease, stroke, and type 2 diabetes, and 40% of cancer, can be avoided. A study by Darnton-Hill 2003 stated that proper nutrition plays a major role in the prevention, control and management of lifestyle-related non-communicable diseases.

Majority of Filipinos are malnourished. Babies and adolescents are usually underweight with young adults suffering from chronic energy deficiency. The number of overweight children remains low but this number is increasing through the years. Adults with 40 to 59 years of age are reported to be either overweight or obese.

The dietary intake of the average Filipino nowadays mainly consists of animal protein. Filipinos are now eating more fish, meat, poultry and eggs and less fruits, vegetables and complex carbohydrates. There is also an increased consumption of sugars, syrups, fats and oils. A study by Pedro, Benavides and Barba in 2006 revealed that these dietary changes can be attributed to increased urbanization, adoption of westernized diet, less consumption of fruits and vegetables, frequent dining outside the home, the use of computer and the influence of mass media.

As stipulated by the World Health Organization in 2004, an unhealthy diet is composed of foods which are energy-dense and nutrient-poor foods - high in saturated fat, trans-fat, refined carbohydrates and salt. An unhealthy diet is also low in consumption of fruits and vegetables or low in fiber.

For healthy living, here are the following suggestions:

Eat healthy food each meal time. Strive to eat a balance meal with fresh fruits and vegetables. Proper nutrition provides the body with the necessary nutrients not only to nourish but also to protect from many lifestyle diseases. Avoid fatty foods and those that are high in saturated fats. These can raise the bad cholesterol content in the blood and may eventually plug the arteries.

Do away with salt at the dining table. Even if one is generally healthy, it is better to lessen the intake of salt or food with high sodium content. Salty foods can contribute to high blood pressure and this increases the risk of having a stroke. Processed food is most likely to contain a lot of sodium.

Quit smoking for your sake and your loved ones. Smoking can cause high blood pressure thus adding the risk of having cardiac arrests and strokes. This habit deprive blood vessels the needed oxygen for the proper function of practically every part of the body. Second-hand smoke endangers and puts people around you at risks, too.

Move your body by choosing a physical activity. A healthy regimen is never without an exercise program. Aim to raise one's heart by brisk walking, jogging or simply dancing for at least 30 minutes a day. These aerobic activities will do wonders in keeping the body and mind in good condition. Doing strength-training is a major plus.

Manage stress and live longer. Stress is a fact of life but should never be overwhelmed by it. Try to reduce stress by relaxing at least an hour each day. Laugh with friends, see a movie or sing your favorite tune to bring stress levels down.

Slow down and get some sleep. After a full day of work with three full meals, the body naturally craves for a full rest. The body needs five to eight hours of sleep on the average. A full rest decreases the risk of developing cardiovascular diseases and high blood pressure. Set a regular schedule for sleeping and keep this routine.

Know your numbers in relation to health. Watch the weight and keep tabs on one's blood pressure level. As one's weight increases so does the risk for lifestyle diseases. Lose the extra weight by being active and eat sensibly.

Set an annual medical check-up, specially if your family has a history of cardiovascular diseases and other medical condition. Keeping a personal medical history can help you and your doctor detect early signs or symptoms of illnesses.

Source: Talking Points, National Nutrition Council, 2009