Good Lifestyle

Given the way the Americans seem sick, you might think that the disease awaits you on each doorknob, urinal, hand handle and hamburger one of the fatalities of life. But in reality, many diseases can be avoided.Previous data showed up to 40 percent of the 900,000 deaths in America each year does not even need to occur.

While you can not controlall, Some of the most common guilty behind these issues, including the health of heart disease, cancer, chronic respiratory diseases at the bottom, and the race can be stopped simply by making some positive changes in your life.

To make sure you stay healthy for the coming years, take some advice from health specialists who know the best. From doctors with registered dieticians, 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 extra tests made while you are the doctor is not the most fun thing in the world. What he is, however, is to save lives.

"Get prevention tests, as well as tests that you show what the imbalances you could have internally that you may not even know. These tests show traditional medical laboratory information is not, such as the balance of nutrients, the rate of metabolism, detailed hormonal routes, gastrointestinal state for good intestinal health and the toxicity of heavy metals ", saysMaggie Berghoff, FNP-C, a family practitioner nurse. "When you know this information, you can heal and restigate the body to perform optimal operation, which prevents any disease or throbbing symptoms. These tests are testing of functional specialty medicine and understand the blood attracts or at home collections of stool, saliva or hair. You can reach a practitioner from functional medicine to order and interpret ".

There is no better time than now to add probiotics in your life. The "good" bacteria that you can get fermented foods like Kimchi, yogurt, kombucha, and sauerkraut or supplements give your intestinal health a boost, better help you digest food. TheCleveland Clinic says they can also help prevent or treat certain diseases, including inflammatory bowel diseases, such as Crohn's disease.

When you were younger, you challenged your mind every day. As an adult, when the last time you did something that really had your brain work? According toHARVARD MEDICAL SCHOOLThere is evidence to do cognitively stimulating activities can help prevent Alzheimer's disease. So take this crossword puzzle or a new book on a topic that you have always been curious to know. He will do your good spirit.

If you can not remember the last time you have your blood pressure, BMI, or cholesterol, it's time to the doctor's head and fix.

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

Have people around you for love and support is more than making you feel good in the moment. It is also extremely important for your health and well-being at the bottom of 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 medicine in New York. "Spend more time with loved ones, like family and friends. When you have all these positive people around you go, you better deal with stress and keep your mood up.

What your put in your body can greatly affect your ability to combat the disease. By ensuring that your diet is healthy and well balanced, you will be set up a long and happy life.

"Our Western diet, containing a high percentage of processed foods, can unbeknownst to people cause a pro-inflammatory environment in their body. Diets rich in sugars and fats and poor fruit and vegetables can increase inflammation in the body and place of at-risk for the development of cardiovascular disease, sweet diabetes and even cancers, "says Adam Kreitenberg, MD, certified rheumatologist 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 power your body and help you stay energized throughout your day. It is also essential to eliminate inflammation that can cause multiple different health problems.

"The elimination of inflammation may seem like a simple solution, but knowing what steps to take to help your cells regenerate as an aging instead of the old-one of the advantages of anti-inflammatory life - may be confusing, "says Carr. "Start with water. Drink loads of sound gallon a day for adults - like the fastest method forpush the inflammation of your body. "

A glass of wine here and there is one thing. But if you find yourself buzzing on the regular, it's time to put the alcoholic beverage and reach a glass of water.

"Stick to a moderate alcohol consumption, which inPrevious research-Was measured between 5 and 15 grams a day for women and 5 to 30 grams a 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 nothing is good on your body. By taking a little extra time every day to focus on the fight, you will notice a change in the way you feel. Especially as leaving him buildhas been bound All of heart disease and cancer at depression and anxiety.

"People who can handle their stress tend to be happier and healthier," said Kreitenberg. "Stress not only affects mood, but may also have profound health ramifications. Stress can lead to poor sleep, weight gain, heart disease and an immune system with faculti. The steps ON Could take to reduce and better manage their stress includes: Regular exercise, meditation, suitable sleep and maintain a positive perspective on life.

With technology, these days, you are probably talking to your friends by the text or messaging more than you do it in person. Make your goal to start being a little more extrovert and take these conversations in real life.

"Talk to people," says Fenster. "The Harvard Happiness study confirms that the most important variable the most important for 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 substitute for a True human relationship. A loving relationship remain the best health investments. "

The sugar is not always the enemy: the fruits have a lot, but it is a healthy source. The white tips you buy on in-store shelves, on the other hand, are not at the slightest.

"Eating too much sugar has been linked to almost all the diseases that your diet can play a role in, so it keeps in failure for a healthy life," says Zeitlin. "Be aware of the frequency that you deliver in cookies, donuts, cupcakes, muffins and other bakery products, as well as pasta, bagels, cold cereals, and candy. And gaping these sneaky sugars like juice, soft drinks, bottle sauces, and fatty foods that are rich in sugar to compensate for the flavor ".

There is no reason to let eating chocolate as dessert. Simply choose the right guy. If you dancing chocolate with packed milk sugar and rather go for dark chocolate with at least 70 percent of cocoa, you will get antioxidants helping the heart at each bite. An 11-year study of nearly 21,000 people published in the journalHeart Found those who ate the most dark chocolate had lower rates from dying of cardiovascular disease than those who do not eat at all.

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If you are not currently hitting the gym or exercise class on a regular basis, start adding sessions in your schedule. And do not be afraid to change things. According to Favine, getting a aerobic exercise mixture, high-intensity interval formation, and anaerobic exercise is a great way to fight the disease.

"Getting your exercise makes a huge difference. Regular exercise in your 40s continues to have advantages in your golden years, even if you are not yet trained when you hit 70, "he says. "Try to get 150 minutes per week of aerobic exercise or workout at high intensity intervals and spend at least one day effort on something that improves your strength, balance and flexibility, such as yoga or Pilates. »

If you are struggling with a healthy diet, there is one main thing to keep in mind: most stick plants and you will be fine.

"The search shows that a diet rich in fruits and vegetables, whole grains and healthy and low proteins in refined grains, added sugars, and red and treated meats is associated with a lower risk of two heart disease and cancer , Says Tello. "The American Cancer Society isNutrition guidelines for cancer prevention and the American Heart AssociationNutritional Recommendations for Prevention of Cardiac Diseases are essentially the same. Eat most plants (which means fruits and vegetables), target vegetable proteins (like beans, lentils, nuts and seeds), and eating whole grains (such as brown rice, quinoa and corn) instead of refined grains ".

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If there is a way to stay ever that all experts without illness will agree, it is to avoid smoking. And if you already do it the smoke, leave immediately. No precipitation Nicotine is worth risking your life for.

"People who smoke almost die10 years earlier Non-smokers with nearly 7 million people die worldwide tobacco-related deaths each year, "Kreitenberg says. Smoking increases a risk of cardiovascular diseases such as heart attacks and strokes, as well as chronic pulmonary diseases, such as emphysema and chronic bronchitis. It is also an important risk to the health of many types of cancer, including lung, bladder and mouth and throat, among others. As far as Vaping is concerned, in my opinion of experts, it is also recommended - we are not clear on long-term risks. Today we are the chance to have many interventions to help atbacco, such as nicotine stamps, drugs and support groups. "

In your 40s and beyond, it becomes more and more important to know the story of your family and provide your doctor with all the information you can. According toCenters for Disaster Control and Prevention (CDC), having a history of chronic illness in your family could increase the risk of developing too, be it cancer, diabetes, osteoporosis or heart disease. If your doctor knows, they can only look for all signs and symptoms, but also give you the tools you need to stay healthy and prevent them as best as you can.

You know the sugar is bad for you, but that does not mean that you can not have some sweet stuff here and there. The key is to make safer swaps, especially with regard to some of the upper inflammatory foods that can cause ravages about your body. Includes sugar.

"Start exchanging some of the best inflammatory foods for the options as the similar taste, but do not fill," says Carr. "For example, by exchanging the sugar transformed for crude honey, unrefined coconut sugar, pure maple syrup, or raw agaves are food swaps that not only taste good, but you can delete the number one food the food More inflammatory of your diet: converted sugar. "To make the choice of good food every time, visitEat this, not that!

Meditation is not a trend, or hospice Hoo-Haa. It has been repeatedly proven to be a simple way to increase your life by fighting against the disease in the future, not to mention you feel like your best I right now.

"Meditation has been scientifically linked to lower stress levels and higher levels of mental performance and happiness," says-Favini. "Stay healthy in your 40s and beyond usually requires the balance between work and family life, family, friends and financial stress. Having a regular meditation or convenience can be very valuable to stay on the right track with your health and can even help you make more sense in your day-to-day life ".

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

There is a good chance that you are too much on the sodium, and that could seriously harm your health. TheAmerican Heart Association Recommends adults with a maximum of 2,300 mg sodium a day, but most Americans eat more than 3,400 mg per day. Not only to use the shaker salt also all the sodium found in packaged foods and in restaurant dishes. In fact, a2014 study published in theNew England Journal of Medicine Found Reducing sodium consumption at the recommended levels could prevent 10 percent of deaths caused by cardiovascular disease.

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

"Eat with friends. Community and connection are essential for maintaining a long healthy life, "says Zeitlin. "Time with people who make us laugh and feel well-being well-being hormones like serotonin, which is crucial in the fight against inflammation by removing cortisol. So, spending time with people who make you laugh and feel good about one (packed vegetables) meals! "

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There are many health problems that you can avoid the digging of ditches by butter and fat for good diabetes with cardiac disease. Especially when it comes to preventing dementia, whereStudies show Your diet and lifestyle choices make all the difference.

"Dementia is a gradual deterioration, heartbreaking of the brain function associated with aging. Although there are different causes, the most dementia are de-Alzheimer of common and vascular now thought to be closely linked, and strongly impacted by the factors of food and lifestyle, "Tello says. "The World Health Organization recommends avoiding toxic, inflammatory foods such as processed grains (white flour, white rice), sugar, sodium, and saturated fats like butter and fat," Tello says. "Instead, a herbal diet is crucial. He issubstantial search dataShowing that eating a diet rich in fruits, vegetables, whole grains, fats and seafood is associated with a significantly lower risk of cognitive decline and dementia. This approach to diet is often called the Mediterranean type regime, but it can be adapted to a culture or cooking ".

If you feel healthy, you could not think there is a reason at the head of 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 cardiac 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.