How to live without disease.
Living Without Sickness
How can we live a healthy life without disease?
What are the ways to stay healthy?
How can healthy people avoid illness and infectious diseases?
What are the steps or tips to prevent illness?
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| Freshness lives without illness |
We all want to live a long and happy life, and we can make it happen by kicking off some bad habits and embracing a few healthy habits. Diet, exercise, and more sleep are all fantastic places to start, but there's still so much more we can do.
"The secret to longevity is to minimize inflammation
and create resiliency," says Dr. Saloni Sharma, MD, Medical Director, of Orthopaedic Integrative Health Center. This entails eating more plant-based
meals, controlling stress, getting more exercise, sleeping better, and being
surrounded by supportive people.
Nutritionists spoke with a number of specialists who provided useful
advice on how to keep healthy well into our golden years. For tips on how to
ensure your safety, read the article below.
1- Find a new hobby
Dr. Patrick Fratellone MD RH FIM FACC, Integrative Cardiology/Herbalist, thinks that being active after 60 is critical to maintaining a healthy lifestyle. "As we age, we need to be among more people rather than isolating older folks with the highest levels of loneliness and isolation have a six-year death rate doubled." We must continually engage in activities that excite our brains.
I encourage you to engage in a
creative interest for 30 to 45 minutes twice a week. This hobby can help to
increase self-esteem, which might deteriorate as we age. Painting and coloring,
bird watching, and gardening are examples of creative hobbies. People who do
not receive the brain stimulation that interpersonal interaction provides are,
on average, depressed.
2- Put an end to your addictions
Most of us are guilty of devoting too much time to bad habits, and Dr. Fratellone explains why this is so harmful. "We must avoid some of these addictions, which I refer to as energy thieves because we live in an addicted environment." Sugar, caffeine, nicotine, and alcohol are examples of common addictions.
I tell my patients that their jobs, phones, computers,
and even their families can drain their vitality. Perfectionism is a major
drainer of energy. I tell my patients that it's preferable to declare, "I
am imperfectly perfect." Negative thinking has been demonstrated to
accelerate the aging process. I would prefer that they meditate at least twice
a week. If meditation is beneficial ,Allow
yourself to let go of your anger.
According to Dr. Fratellone, "Anger and resentment have been
linked to the acceleration of aging and the development of major diseases such
as cancer, diabetes, and heart disease. If we could 'let go of some of our
stress, life would be a lot easier. It's easier said than done, but start small
and work your way up.
3- Make Your Diet More Interesting
"Adding herbs and spices to your favorite foods decreases inflammation, a major contributor to aging," says Dr. Melina Jampolis MD, an internist and physician nutrition specialist. They also help to maintain the brain and heart-healthy, as well as lowering the risk of a variety of malignancies.
Spices are one of
the most powerful foods for maintaining good health. In fact, herbs and spices
make up 13 of the top 50 foods with the highest antioxidant content. Most of us
have some degree of chronic inflammation by the time we reach a certain age,
therefore reducing our body's inflammation through lifestyle modifications is
arguably the most essential thing we can do for our health. And eating is a
significant part of that.
4- How to Exercise Properly
Working out is important for longevity, but Jess Rose McDowell, certified fitness trainer and founder of KINETIC SWEAT®, explains how to do it properly. "It's 80% how you fuel your body and 20% how you exercise your body," says the author. It's critical that you stick to a consistent regimen that includes healthy meals and snacks, as well as 30 to 40 minutes of exercise four to five days a week, with at least 10 minutes of stretching each day.
It is critical to maintaining a balance between aerobic and strength training
as we age and lose muscle mass and bone density in order to keep our bodies healthy and strong. Perform low-impact, medium-to-high-intensity exercises like
cycling, swimming, and rowing to avoid injury.
5- Maintaining Social Connections and Staying Social
According to Dr. Jampolis, seeing friends and family is not just a
method to keep engaged with loved ones, but also a strategy for living longer.
According to a study from the 'blue zones,' where people live the longest, having/maintaining strong social links with friends, and family, and even volunteering to have a purpose can significantly assist.
Two insights gleaned
from these regions' centenarians may help you better handle stress: they
prioritize their family and are extremely social. According to studies,
high-quality social support can help us counteract the detrimental consequences
of stress, including trauma. So, in addition to eating better and doing more
exercise, surround yourself with people you care about and who share your
interests (extra points if those interests are active).
6- Act as if you're in the Blue Zone
There are a few localities called Blue Zones, such as Icaria in Greece, Okinawa in Japan, and Ogliastra in Italy, where people live longer and have lower rates of chronic disease than everywhere else. "Those who live in the Blue Zones, where people live the longest in the globe, all have three characteristics in common," says Erin Martin, gerontologist, and owner of Conscious Aging Solutions. 2. regular exercise; and 3. a strong sense of community.
Food that is not grown locally is not nutrient-dense. It begins to
lose nutrients as soon as it is transported. Purchase from a local farmer's
market. Move around a lot. And have a good time. These are the secrets of
longevity that have been overlooked for far too long because people are looking
for a quick fix. Aging is a lovely process that begins with mental, bodily, and
spiritual well-being.
7- Breathe
"The body converts the oxygen you breathe into energy," says Juli Kramer, a qualified qigong instructor, and Chinese medicine nutritional therapist. This step is just as crucial as eating.
That is why exercise, particularly walking
and other activities that allow you to take deep breaths, is beneficial to your
health. Breathing has such a significant effect that people with mobility
issues can improve their health by breathing deeply for 15 minutes every day.
Breathing also removes more than 70% of the poisons in the body. People who do
not breathe deeply every day increase their toxic load, which leads to illness
and disease.
Deep breathing is supported by exercises like qigong and yoga,
allowing people to tap into the fountain of youth.
8- Your Body Should Be Tested
Pete McCall, a CSCS fitness specialist, and author says it's
critical to keep challenging yourself physically even at 60. "At least 2
or 3 times a week, perform bodyweight exercises that push the body to move in
all directions to develop mobility and coordination. Resistance training is
beneficial for muscle development, but it's also vital to move the body in a
variety of directions to strengthen the connective connections that connect
muscle fibers.
Exercise programs such as yoga, tai chi, or TRX training focus on
using only the body and challenging it to move in multiple directions, which
can help strengthen muscle and connective tissues. If there is no specific
exercise for the connective tissues, they may become more brittle, increasing
the risk of injury.
9- Maintain A Healthy Diet
We hear all the time that eating a healthy diet is vital, but what precisely should we be eating? "If people eat a wide variety of healthy foods, primarily whole grains, beans, and vegetables," adds Dr. Kramer, "they contribute to the food component of the equation." When adults reach the age of 50, they should be able to cook all of the items.
More
nutrients are available for the body to use as a result. People's bodies may be
starving if they exclusively eat meat, fruit smoothies, fresh salads, and
processed foods like pizza, cookies, and so on.
When the body perceives a lack of nutrition, it reacts in bizarre
ways, such as storing fat, forming cancer cells, and breaking down at the
molecular level.
"Our dietary
improvements should include less refined carbs and more complex carbohydrates
like quinoa, sweet potatoes, and brown rice," Dr. Fratellone says.
Remember to eat leafy greens and low-glycemic fruits like berries. I recommend
drinking water throughout the day, with less after 7 p.m. The amount of water
you drink is determined by your weight.
18 health tips for preventing illness in 2023
. 1- Eat a healthy diet
. 2- Consume less salt and sugar
. 3- Reduce intake of harmful fats
. 4-Avoid harmful use of alcohol
. 5- Don’t smoke
. 6- Be active
. 7- Check your blood pressure regularly
. 8- Get vaccinated
. 9- Cover your mouth when coughing or sneezing
. 10- Prevent mosquito bites
. 11- Follow traffic laws
. 12- Drink only safe water
. 13- Breastfeed babies from 0 to 2 years and
beyond
. 14- Talk to someone you trust if you're
feeling down
. 15- Take antibiotics only as prescribed
. 16- Clean your hands properly
. 17- Prepare your food correctly
. 18- Have regular check-ups