Good Lifestyle

Given how sick Americans seem, you may think that the disease awaits you on each handle of handle, urinal, hand handle and hamburger - an inevitability of life. But in reality, many diseases can be prevented.Passed data showed up to 40% of the 900,000 deaths in America each year do not even need to occur.

While you can not controlallSome of the most common guilty of these health problems - including heart disease, cancer, low chronic respiratory diseases and brain vascular accidents can be stopped simply by making positive changes in your life.

To make sure you stay healthy for years to come, take advice from health experts who know the best. Doctors with registered dietitians, these are the best ways to fight the disease.Read on and to ensure your health and health of others, do not miss these 19 ways to ruin your body, say health experts.

Get additional tests made while you are at the doctor is not the most fun thing in the world. What it is, however, is wild.

"Get preventative tests, as well as tests that show you the imbalances you might have inside that you may not even know. These tests show that the information on the traditional medical laboratory does not, like the Nutrient balance, the rate of metabolism, detailed hormonal pathways, gastrointestinal health status of appropriate incidents and heavy metal toxicity, "saysMaggie Berghoff, FNP-C, a family practitioner nurse. "When you know this information, you can heal and rechild up the body to perform an optimal function, preventing any disease or symptoms of swimming. These tests are special functional medicine tests and include blood draws or collections at home. Stool, saliva or hair. You can contact a practitioner of functional medicine for orders and interpreted. "

There is no better moment that now add probiotics in your life. The "good" bacteria, which you can get fermented foods like Kimchi, yogurt, kombucha and sauerkraut or supplements - give your mouth health a boost, better help you digest food. TheCleveland Clinic Says they can also help prevent or treat certain diseases, including inflammatory intestinal diseases, such as Crohn.

When you were younger, you challenged your mind every day. In adulthood, when is the last time you did something that really had your brain? According toHARVARD MEDICAL SCHOOLSome evidence that cognitive stimulating activities can help prevent Alzheimer's disease. So catch this crossed head or a new book on a subject you have always been curious. It will make your mind well.

If you do not remember the last time you got your blood pressure, your BMI or cholesterol checked, it's time to go to the doctor and solve this problem.

"We often see such a complicated disease, but simply put, avoid 80% of all diseases by adhering to three objectives: having a blood pressure of less than 130, have a BMI of 25 or less, and keep your cholesterol less 200 years, "saysSteven Lamm, MD, Clinical Professor of Medicine and Director of the Tisch Center for Men's Health in Nyu Langone Health. "These three basic parameters will lead to a healthier global lifestyle for anyone."

Having people around you for love and support more than you feel good in the moment. It is also incredibly important for your health and well-being in the line. "Have a good work-life balance and a good support system is a way to increase your chances of staying healthy after 40 years," saysNavya Mysore, MD, primary care to a single doctor in New York. "Spend more time with loved ones, like family and friends." When you have all the positive people around you, you will better deal with stress and keep your mood up.

What you have put in your body, you can greatly affect your ability to fight the disease. By ensuring that your diet is healthy and rounded, you will prepare yourself for a long happy life.

"Our Western regime, containing a high percentage of processed foods, can be enrolled in people causing a pro-inflammatory environment in their body. Diets rich in sugars and fats and fruits and vegetables can increase inflammation in the body and in place one at risk of developing cardiovascular diseases, diabetes mellitus and even cancers, "says Adam Kreitenberg, MD, Rheumatologist certified by the Board with1MD. "Concentrate on rich schemes in fruits and vegetables, nuts, bays and fatty fish such as salmon, which contains high levels of omega-3 fatty acids. Foods to avoid are soft drinks Sweet, red meat, white flour and fried or fatty foods. "

We get it - it'sreally Attempting to park in this point right in front of the grocery store. But simply sharing a car park further - and rethink some of your other habits too! - You will prepare for a healthier future.

"Any form of increased activity is beneficial. Even parking at the end of the car park and walk in the store, the shopping center or whatever the destination," says Michael Fenster, MD, Certified Cardiologist of the Board of Directors with1MD. "A little every day really adds. Recent research suggests that 10 minutes a day of activity can generate substantial benefits."

Do you know that bright yellow powder sitting on your spice holder? You may want to start integrating in addition to your meals. Curcuma has been used for centuries for its natural anti-inflammatory properties and theMAYO Clinic Says it could have a positive effect on many different diseases, including inflammatory intestinal disease, type 2 diabetes and cancer. If you start keeping your inflammation at the bay now, you will stay healthier in the future.

Weight lifting is still primarily considered as a man. Fortunately, this stereotype changes, and it's a good thing: according to the cardiologistBarbara Roberts, MD, it's not only great for men, but also one of the best things that women can do to stay healthy as they get older.

"After the age of 40, the average woman loses about half an inch of decade due mainly to osteoporosis. After 70 years, loss of height is even faster. That's why it's important that Women can lift the weight of 40 years, "she says. "Weight formation has been shown to increase bone density by putting stress on bones. A recent study published in theJournal of Sports Medicine and Physical Fitness has shown that even light weights - about 20% of the maximum they could lift - were effective in increasing bone density in women, as long as they were at least 100 repetitions of the year in one hour. "

Has your pants been a little tighter lately? Take this as a sign to start putting better concentration about your health.

"Amassive study the impact of health habits on life expectancy, which included more than 120,000 participants, 34 years of women's data and 28 years of data for men showed us how our diet, physical activity, our body weight, smoking and our alcohol consumption can be, "saysMonique Tello, MD, MPH, internal medicine doctor at the Massachusetts General Hospital, Harvard Medical School instructor and author ofHealthy habits for your heart. "Healthy body weight, as defined as a normal body mass index (BMI) is between 18.5 and 24.9."

We were told to eat your vegetables since you were a child, and now it's really time to listen to this life-saving board.

"Vegetables and fruits are loaded with antioxidants who fight free radicals in our bodies that contribute to diseases and diseases. Doubly, or even triple, on your legal contribution of Veggie will seriously help your longevity, as well as boost your energy and your mental cognition, says Brigitte Zeitlin, RD, owner ofNutrition bz At New York. "Fruits and vegetables are also high in fiber, which will help reduce cholesterol, to improve the health of the intestines, to maintain a healthy weight, to prevent diabetes and fight against inflammation. Aim 1 cup of berries. At breakfast with oats or Greek yogurt, a lunch salad loaded with a variety of colorful vegetables and a mix of vegetables for dinner. "

Instead of loading a turmoil, clean your pantry and fill your refrigerator with products. "By eating a diet that focuses on vegetables, healthy sources of protein and whole grains rather than whole grains that processed sugars, you can prevent many health problems," says Nate Favini, MD, head of chief medicineCheeky. This includes heart disease, diabetes and different types of cancer.

For many people, anti-inflammatory health coachJenny Carr, author ofPeace of cake: the secret of an anti-inflammatory regimeSaid having an increase in fatigue, hormonal imbalance, weight gain, brain fog or subtle digestive disorders, among other symptoms, are due to a culprit: the accumulation of inflammation in your body. Unfortunately, do not solve these problems could lead to something aggravating the line. Chronic inflammation hasbeen bound to many problems threatening life.

"Over time, these subtle low lies symptoms can turn into major diseases alterant life, such as cancer, diabetes, heart disease, dementia, etc.," says Carr. "The key to free life disease after 40 years, or of any age on this subject, is to melt inflammation. By doing so, you can start reversing the symptoms of your body that you impact the life of your dream of your dream. "Heal your intestine, prevent the disease and slow aging with a book likeThe 14-day anti-inflammatory system.

Of course, eating healthy diet is important in the fight against the disease. One thing that most people do not realize are just as important, however, reduce things that do not bring you joy and focus on your happiness.

"Find ways to reduce stress in life. Delete things that cause tension and stress and increase these things that bring happiness," says Brian Greenberg, MD, Certified Allergologist / Immunistical Officer of the Board of Directors with1MD. "Go as much as possible to do what you like and you are with the people you love. Keep your big live dreams and prosecutively continue. Stay vital and useful."

As delicious as white flour, white bread, pastries and white pasta are, it's time to reduce refined carbohydrates once and for all. "It is increasingly clear that refined carbohydrates and sugars result in many chronic diseases. They gave us weight, which leads to altitudes of blood pressure, diabetes and heart disease," says M . Favini. When you replace refined waste with vegetables, fruits and other healthy options, you will feel better and be healthier.

Cooking with oil is a data. How can you not when it makes all the taste better? When using it, make sure you choose the right guy. While the trans fats and oils in saturated fats like coconut, palm core and cotton oil are no-gos, theCleveland ClinicSays the use of herbal oils containing monounsaturated and polyunsaturated fats in an extra-virgin moderation olive oil, a lawyer oil, a flax oil and a walnut oil - can help reduce the heart disease.

How often do you eat a meal without looking at your favorite TV show? The next time you go dinner, fosse the sofa and remote control and sit at the table. It's a small change, but it can make a big difference in your well-being.

"More and more, we learn thatHow? 'Or' What We eat affect our health, not just what we eat, "said Mr. Fanster." Another recent study showed that people perceive food as a bigger tasting and reduce their inflammatory markers - when they take a moment. To appreciate their food with all that is necessary or ritual they prefer. "

Most of the time, the things you need to do to prevent the disease from involving a lot of work. But sleeping does wonders for your body and does not barely require any effort.

"Sleep affects our health in so many ways," says Zititlin. "There are two main ways that it helps to fight diseases. First, that's how our body naturally combats stress and anxiety by reducing our cortisol levels (stress hormone), which Contributes to inflammation. Second, enough sleep helps you maintain a healthy weight. Overweight or obese people have added stress on their bodies, which puts them on risk of heart disease and diabetes. Aim at least 7 hours of sleep One night to strengthen your long-term health. "

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One thing to keep in mind is that it is easier to take the steps to stay healthy and without a disease that it is trying to improve once you are already sick. To stay feeling your best, Dr. Lamm says to prioritize your well-being earlier than later.

"Well-being is not the lack of illness. You should actively manage your well-being, not just reacting to the disease," he says. "The keys to well-being are sleep, management stress, exercise and nutrition. By managing them, you will get the basic parameters of health. "

Your teeth do not seem to have a lot to do with your overall health, but they do. According toHARVARD MEDICAL SCHOOLPeople with gum disease have two to three times the risk of having heart problems, whether it's a heart attack, a stroke or another event threatening by life. Thinking is that gum disease increases inflammation in the body, leading to other health problems. Although new research has yet to be done, it will only enjoy long-term to brush and pass the dental silk every day.

Although it is important to enter the recommended amount of exercise weekly, Dr. Kreitenberg says it does not always need to go to the gym. Your 150 minutes of moderate intensity exercise can also be things that you do not usually think like exercise.

"An active way of life is essential to maintaining good health and well-being," he says. "Examples of moderate intensity exercises include lightweight bike, gardening and fast walking. Even a light aerobic activity, such as casual walking - it's better than a sedentary lifestyle. PHYSICAL EXERCISE It is important to maintain not only cardiovascular health, but also a joint health. Important, however, to increase the intensity of your exercise over time to avoid injury. "

This is certainly a recommendation approved by the doctor to acclaim. If you do not currently drink alcohol, Fenster says not to start now for health reasons. "But if you now soak, 1 to 2 glasses a day seems to confer a wide range of health benefits," he notes. Red wine antioxidants could even help prevent coronary artery disease.

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Water is not just important to fuel your body and help you stay energized throughout your day. It is also essential to eliminate the inflammation may cause many different health problems.

"The elimination of inflammation may seem a simple solution, but knowing what steps to take to help your cells to regenerate as aging instead of the old-one of the advantages of the anti-inflammatory life - can be confusing, "said Carr. "Start with water Drink loads of its gallon per day for adults -. As the fastest methodpush the inflammation in your body. "

A glass of wine here and there one thing. But if you are buzzed on the regular, it's time to put the liquor and reach a glass of water.

"Stick to moderate alcohol consumption, which inprevious research-Was measured between 5 and 15 grams per day for women and 5 to 30 grams per day for men, "says Tello. Generally,a glass contains about 14 grams of pure alcohol. It's 12 ounces of regular beer, 5 ounces of wine or 1.5 ounces of distilled spirits. "

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Stress comes from all different sources and none of is good on your body. Taking a little extra time each day to focus on the fight, you will notice a change in how you feel. Especially as leaving the buildinghas been bound any heart disease and cancer to depression and anxiety.

"People can manage their stress tend to be happier and healthier," said Kreitenberg. "Stress affects not only mood but also can have profound health implications. Stress can lead to poor sleep, weight gain, heart disease and immune system faculcier. The steps we could take to reduce and manage stress include: regular exercise, meditation, adequate sleep and maintain a positive outlook on life.

With technology these days, you probably talk to your friends through text messaging more than you do in person. Make your goal to start being a little more extroverted and take these conversations in real life.

"Talk to people," says Fenster. "The Harvard study Happiness confirms that the most important the most important variable in determining the length of our lives and the quality of our health is the quality of our relationships with each other. Many instagram tastes do not replace a real human relationship. the A loving relationships remain the best health investments. "

Sugar is not always the enemy fruits have a lot, but it is a healthy source. The white stuff you buy on shelves in stores, on the other hand, are not the least.

"Eating too much sugar has been linked to almost every disease that your diet can play a role in, so keep it in check is crucial for a healthy life," said Zitenslin. "Be aware of the frequency of the frequency of these cookies, cakes, cupcakes, muffins and other baked goods, as well as pasta, bagels, cold cereal and candy. And ditch those sugars as sneaky fruit juices, sodas, bottled dressings, and fat-free foods that are high in sugar to offset the taste. "

There is no reason to pass up chocolate as a dessert. You just need to choose the right type. If you ditches chocolate packaged milk sugar and then go to dark chocolate with at least 70% cocoa, you will get heart with antioxidants in every bite. A 11-year study of nearly 21 000 people published in the newspaperHeart I found that those who ate the most dark chocolate had lower rates of dying from cardiovascular disease than those who do not eat at all.

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If you do not currently hit the gym or class of exercises, start adding sessions in your schedule. And do not be afraid to change things. According to Favini, a combination of aerobic exercises, high intensity interval training and an aerobic exercise is a great way to fight the disease.

"Getting your exercise makes a huge difference. Regular exercise in your 40s continues to have benefits in your golden years, even if you do not always exert when you reach 70 years," he says. "Try to get 150 minutes per week of aerobic exercise or high-intensity interval training and spending at least a day of effort on something that improves your strength, your balance and your flexibility, such as the Yoga or Pilates. "

If you have trouble eating healthily, there is one main thing to keep in mind: stick to most plants and everything will be fine.

"Research shows that a high diet in fruits and vegetables, whole grains and healthy proteins and refined grains, added sugars, as well as red and transformed meats are associated with a lower risk of the disease Cardiac and Cancer, "Tello declares. "The American Cancer SocietyNutritional guidelines for cancer prevention and the American Heart Association'sNutritional Guidelines for Cardiac Disease Prevention are essentially the same. Eat mainly plants (meaning of fruits and vegetables), targets vegetable proteins (such as beans, lentils, nuts and seeds) and eat whole grains (such as brown rice, quinoa and corn) at Place of refined grains. "

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If there is a way to stay without a disease that each expert will never agree, is to avoid smoking. And if you already smoke, leave immediately. No nicotine rush is worth risking your life.

"The individuals who make the smoke are dying almost10 years earlier Non-smoking with nearly 7 million people around the world that die each year each year, "Kreitenberg said." Smoking increases its risk of cardiovascular diseases, such as cardiac diseases and chronic pulmonary diseases, such as emphysema and bronchitis chronic. It is also a significant health risk for many types of cancer, including lung, bladder and mouth and throat, among others. With regard to steam, in my expert opinion, it is also not recommended, we are unclear about its long-term risks. We are lucky to have many interventions to help with cessation of smoking, such as nicotine patches, medicines and support groups. "

In your 40-year-old forty and beyond, it is becoming more and more important to know your family history and provide your doctor with all the information you can. According toCenters for Disaster Control and Prevention (CDC), having a history of chronic diseases in your family could increase your risk of developing it as well, be it cancer, diabetes, osteoporosis or heart disease. If your doctor knows, they can not only pay attention to all signs and symptoms, but you also give the tools you need to stay healthy and prevent them from your best.

You know that sugar is bad for you, but that does not mean you can not still have sweet stuff here and there. The key is to make healthier swaps, especially when it comes to some of the upper inflammatory foods that can wreak havoc on your body. Sugar included.

"Start exchanging some of the best inflammatory foods for similar options but do not inflame," says Carr. "For example, by exchanging sugar processed for raw honey, unrefined coconut sugar, pure maple syrup or raw agave are food swaps that not only have a great taste, but allow you to remove the most inflammatory food of your diet: converted sugar. "Make the right choice of food every time, visitEat this, not that!

Meditation is not a trend or hippie Hoo-Haa. It has been shown and many times to be a simple way to expand your life by fighting against the disease in the future, not to mention you feel like your best me now.

"Meditation has been scientifically linked to a reduction in stress and higher levels of mental performance and happiness," says Favini. "Staying healthy in the 40s and beyond, we should generally balance the work and life at home, family, friends and financial stress. Have a regular meditation or a real consciousness practice can be invaluable on the right track with your health and can even help you make more sense your daily life. "

Yes, you read it properly. Spend more time in the bedroom has been shown that your health is good. Ato study ofAmerican Journal of Cardiology Found active sex life could help reduce your risk of cardiovascular disease. This is all the more right to make sure you spend the time alone with your partner as often as possible.

There is a good chance that you know about sodium, which could seriously harm your health. TheAmerican Heart Association Recommend adults stick to a maximum of 2,300 mg sodium a day, but most Americans eat more than 3,400 mg a day. Not only using salt-shaker - also all sodium found in packaged foods and in restaurant dishes. In fact, a2014 study published in theNew England Journal of Medicine I found that the reduction of sodium consumption at the recommended levels could prevent 10% of deaths caused by cardiovascular disease.

You get a lot of vitamins and nutrients with the booming body when you eat yourself, but when you meet friends, you also get wellness hormones fighting the disease and enjoy your mental health.

"Eat with friends. The community and connection are essential to maintaining a long healthy life," says Zitlin. "Time with the people who make us laugh and who feel good spells feel good hormones like serotonin, who is crucial to fight against inflammation by removing cortisol. So spend time with people who make you laugh and you feel good about one (vegetable packaging) meals! "

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There are many health problems that you can avoid ditch of butter and fat meat for good diabetes with heart disease. Especially when it comes to preventing dementia, whereStudies show Your diet and your life choices make all the difference.

"Dementia is a gradual and heartbreaking deterioration of the brain function associated with aging. Although different causes, the most common-Alzheimer and vascular dementia - are now considered closely related to and strongly affected by diet factors and Lifestyle, "says Tello. "The World Health Organization recommends avoiding toxic and inflammatory foods such as processed grains (white flour, white rice), adding sugar, sodium and saturated fats such as butter and fat meat" , said Tello. "Instead, eating a plant-based plan is crucial. There isProof of substantial research Showing that eating a high diet in fruits, vegetables, whole grains, healthy greases and seafood is associated with a significantly lower risk of cognitive and dementia decline. This approach to eat is often called Mediterranean style diet, but it can be adapted to any cultivation or kitchen. "

If you feel healthy, you may not think there is a reason to go to your annual physique. But after 40 years, it is particularly important to follow these appointments.

"The care facility with a general practitioner or primary care doctor is an integral part of maintaining the disease," Kreitenberg says. "A general practitioner is the so-called quarterback or coordinator of your overall medical health. Routine health maintenance vaccines, such as laboratory tests, the guidelines on nutrition, physical activity and screening for the Cancer - they are trained in non-emergency care and helps prevent a small issue of progressing to something more serious. I recommend all my patients, at the very least, have each year with their general practitioner. "

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Unfortunately, it does not just smoke yourself that you can put yourself in trouble - it's also second-hand smoke. According toAmerican Pulmonary AssociationSecond-hand smoke causes more than 41,000 deaths each year - some of the lung cancer, and others from heart disease. That's why it's crucial to ensure that you can best, because even in the short-term exposure could increase your risk of having a heart attack.And pass through the healthiest life,Do not take this supplement, which can increase your risk of cancer.