The adage “Health is wealth” underscores a profound truth regarding the significance of health in our lives.
But what constitutes disease prevention, and how can one effectively mitigate the risk of diseases? Dr. Irina Todorov, an integrative medicine physician, provides nine strategies for disease prevention and self-care to facilitate a healthier and more fulfilling life.
- Make Healthy Food Choices
Dr. Todorov emphasizes the importance of avoiding ultra-processed foods and opting for homemade meals prepared with basic ingredients. A study published in 2019 indicated that consuming more than four servings of ultra-processed food was associated with a 62% increased risk of all-cause mortality. Each additional serving corresponded to an 18% increase in mortality risk. These foods can lead to chronic inflammation, a dysregulated bodily process that may contribute to heart disease, diabetes, and certain cancers.
Examples of ultra-processed foods include:
- Chips
- White bread
- Donuts
- Cookies
- Granola or protein bars
- Breakfast cereals
- Instant oatmeal
- Coffee creamers
- Soda
- Milkshakes
Dr. Todorov advises careful scrutiny of food labels, noting that many packaged foods contain more than five ingredients or include components that are difficult to pronounce. Foods marketed as “diet,” “healthy,” “sugar-free,” or “fat-free” may not necessarily be beneficial.
Healthy diets typically include a variety of fruits and vegetables, beans, lentils, whole grains such as quinoa, brown rice, and steel-cut oats, nuts, seeds, and healthy oils like extra-virgin olive oil. Dr. Todorov cites the Mediterranean diet as an exemplary healthy eating pattern and encourages consultation with a healthcare provider or dietitian to develop a personalized meal plan.
- Monitor Cholesterol Levels
Regular cholesterol assessments are essential, as they provide critical information regarding your cholesterol levels in milligrams per deciliter. Maintaining healthy cholesterol levels is vital for reducing the risk of heart disease and stroke. - Manage Blood Pressure
High blood pressure, or hypertension, affects approximately 45% of adults in the United States, as reported by the Centers for Disease Control and Prevention (CDC). Normal blood pressure is defined as less than 120/80 mmHg. Hypertension significantly increases the risk of heart disease and stroke, which are leading causes of mortality in the country. Even modest weight loss can aid in managing or preventing high blood pressure, according to the American Heart Association. Dr. Todorov recommends starting with enjoyable physical activities to positively impact both blood pressure and overall health. - Engage in Regular Physical Activity
It is important to dispel the notion that exercise must occur in a gym or structured environment. The frequency, intensity, and duration of physical activity are the most critical factors. Dr. Todorov advises beginning at your current fitness level and gradually increasing activity. A common goal of 10,000 steps per day has been shown to reduce the risk of chronic illnesses such as diabetes and heart disease. Exercise can be accumulated throughout the day in shorter increments, and various resources, including free gym trials, online videos, and local classes, can facilitate engagement in physical activity. - Maintain a Healthy Body Mass
Dr. Todorov encourages individuals to strive for a healthy weight, as obesity rates in the United States are higher than in other developed nations. Calculating your body mass index (BMI) can help determine if you are at a healthy weight for your height. The BMI categories are as follows:
- Under 18.5: Underweight
- 18-24.9: Normal weight
- 25-29.9: Overweight
- 30 and above: Obesity
Individuals classified as overweight or obese face an increased risk of serious health issues, including heart disease, hypertension, type 2 diabetes, and certain cancers. Consultation with a healthcare provider or nutritionist can assist in achieving a healthy body mass.
- Regulate Blood Sugar Levels
To promote preventive health, it is advisable to limit the intake of sugary beverages, candies, and desserts, which can lead to elevated blood sugar levels. For individuals with diabetes, uncontrolled blood sugar can result in long-term damage to vital organs. The American Heart Association recommends strategies such as healthy eating, weight management, smoking cessation, and increased physical activity to help regulate blood sugar levels. Dr. Todorov notes that maintaining normal blood pressure, blood sugar, and cholesterol levels can significantly reduce the risk of heart disease and cancer. - Cease Smoking
Quitting smoking is arguably the most impactful decision one can make for their health. The CDC reports that smokers are at a higher risk of developing heart disease, various cancers, and stroke. Furthermore, smoking can reduce life expectancy by at least ten years compared to non-smokers. Those who quit by age 40 can reduce their risk of smoking-related mortality by 90%. - Prioritize Restful Sleep
Adequate sleep is essential for overall well-being. Establishing a consistent sleep routine, which includes going to bed and waking up at the same time daily, can enhance sleep quality. It is advisable to avoid heavy meals and alcohol before bedtime and to limit screen time from electronic devices at least two hours prior to sleep. Dr. Todorov suggests calming activities such as listening to soothing music, practicing mindfulness, reflecting on positive experiences, reading, enjoying chamomile tea, or engaging in gentle yoga to promote relaxation before sleep. Regular physical activity has also been shown to improve sleep quality. - Stay Current with Health Screenings and Vaccinations
Health screenings are crucial for early detection of cancers and other serious health issues, significantly improving treatment outcomes. Dr. Todorov emphasizes the importance of adhering to screening recommendations tailored to individual health profiles and family histories. It is advisable to consult with a healthcare provider regarding the latest screening guidelines.
While it may not be feasible to implement all healthy lifestyle changes immediately, taking incremental steps to prioritize your health can lead to significant improvements in overall well-being.
