Five tips to start a healthy lifestyle

Healthy lifestyles are associated with an increase in life expectancy of between 7.4 and 17.9 years, as demonstrated by numerous international studies.

Approximately 60% of premature deaths can be attributed to unhealthy lifestyles, with cardiovascular diseases being the main cause of morbidity and mortality in adults.

Among the risk factors that cause cardiovascular diseases are:

1. Tobacco
2. Obesity
3. Poor diet
4. Sedentary lifestyle
5. High cholesterol
6. High blood pressure
7. Sugar

"These are modifiable risk factors; this means that if I make a change in my habits, it can have an effect on these diseases and, therefore, on my quality of life," explainedDr. Yúrika Dorado, a specialist in Internal Medicine at the Clínica Bíblica.

Obesity has repercussions on all the body's organs, and also increases the risk of suffering migraines, dementia, strokes, asthma and sleep apnea. Also, fatty liver, diabetes and infertility, among others.

For this reason, starting with small changes in a staggered manner could be the first step to regain good health. To achieve this we detail five specific tips.

Healthy eating:

1. Prefer chicken, fish or beans instead of red meat or cheese.
2. Avoid sausages
3. Limit the use of salt
4. Choose smaller portions and eat more slowly.
5. Choosing healthy foods for you and your children when eating out at a restaurant

Physical activity:

1. Engage in moderate-intensity physical exercise for 150 minutes per week; that is 30 minutes, five times per week (can be measured by 7,000 to 10,000 steps per day)
2. Park the car farther away, and take the stairs instead of the elevator.
3. Taking pets for a walk
4. Gardening

Avoid smoking:

1. Cigarettes are the leading preventable cause of premature death in the world
2. Cigarette smoking increases the risk of disease.
3. Cancer risks are related to the length of time smoked

Alcohol consumption:

1. Consumption of liquor above recommendations increases the risk of disease and death
2. Special caution in pregnancy, personal or family history of alcohol abuse, liver disease, pancreas, gastritis, or esophagitis.
3. Do not exceed in liquor two drinks in casual day in men and one drink per day in women.

Sleep:

1. It is important to establish routines and go to bed and wake up at the same time every day.
2. Drink caffeine-containing beverages only in the morning.
3. Avoid smoking and consuming alcohol before bedtime.
4. Keep the room dark, cool, quiet, and free of stressful work reminders.
5. Try to solve problems before going to bed.
6. Exercise several days a week, but not before going to bed.
7. Avoid watching bright screens before going to bed.
8. Avoid prolonged naps, especially if you have trouble sleeping at night.
9. Sleep between 7-8 hours.

Final recommendations

Dr. Yúrika Delgado advises you to start applying all the information provided gradually, through a previously traced route. Likewise, it is important to create reminders and establish the change of routine for a period longer than 21 days to create the habit.

And as a last recommendation, the specialist considers it valuable to attend regular medical check-up appointments, in order to maintain control of chronic diseases, and to take the medications prescribed by the doctor.

To learn more about this topic, we invite you to watch the webinar organized by the Clínica Bíblica, in the following video: