How To Prevent Healthy Life Style

 Health management for the 100-year life. Have you started yet?

However, not everyone can live long and healthy. As of 2016, the "healthy life expectancy", which indicates how long you can live independently without being bedridden or receiving long-term care, is 72 years for men and 74 years for women. How to reduce the difference between average life expectancy and healthy life expectancy is likely to be an issue for us living in the age of 100 years.

So what can we do now to keep our long lives healthy and happy?

I would like to solve that question by considering together the effects of lifestyle-related diseases, which are the biggest threat to our health, and the tips of good health management that can prevent them.The secret to extending healthy life expectancy lies in "diet," "exercise," and "sleep / rest."

The key to building a healthy body and keeping it for a long time is to know about lifestyle-related diseases and how to prevent them. According to the Ministry of Health, Labor and Welfare, lifestyle-related diseases are "a group of diseases in which lifestyle-related habits such as eating habits, exercise habits, rest, smoking, and drinking are involved in their origin and progression." It is increasing rapidly against the background of aging, and it is now clear that it accounts for 60% of the causes of death for people aged 65 and over and is also involved in dementia.How to prevent lifestyle-related diseases by managing "diet," "exercise," and "sleep / rest" well? To find out the secret, let's first deepen your understanding of lifestyle-related diseases.Lifestyle-related diseases progress unknowingly and become more serious with complicationsLifestyle-related diseases include diabetes, heart disease, hyperlipidemia, hypertension, cerebrovascular disease, gout, respiratory disease, gastroduodenal ulcer, hepatic dysfunction, osteoporosis, and cancer. It also includes obesity and periodontal disease. In other words, lifestyle-related diseases are diseases that can affect anyone regardless of age or gender.While remarkable advances in medicine have led to the development of treatments and new drugs for diseases that were once considered incurable, there is currently no silver bullet for lifestyle-related diseases. To improve or prevent it, it is essential to review lifestyle-related lifestyles that are hotbeds for illness, but for many people it is not an easy task. The following causes can be considered as specific examples of lifestyle habits that can be improved, but are there any that apply?

・ Excessive self-confidence and indifference to one's health

・ I don't want to limit my favorite items such as alcohol and cigarettes

・ It takes time to realize the effect, so it is not possible to maintain motivation.

・ I am busy with my life and cannot secure time for sleep and exercise.

・ I have no choice but to drink because of my work relationship

If you slip, the disease progresses before you can change your lifestyle, and when you notice it, it becomes more serious with complications. What can we do to avoid such a situation? Let's take a look at the tips for health management that you can start without difficulty.

What you can do now for future lifestyle-related diseases

The best way to improve your lifestyle is not to make big changes suddenly, but to work on what you can do little by little. Here are some "small steps" that you can start right now.

Eating habits

Daily food is the foundation of good health. Overeating can lead to obesity, and overdose of salt and fat increases the risk of cardiovascular and cerebrovascular disease. On the other hand, even if you are too thin, you are worried about bone loss and weakness. Eat an appropriate amount of nutritionally balanced meals three times a day to maintain a proper weight.Let's add one "small bowl of side dish" at the set meal shop and "yogurt, egg, salad" at the convenience storeIf you use only rice bowls, noodles, and bread at convenience stores, the nutritional balance tends to be unbalanced even if you are full. Add one item such as vegetables and dairy products to supplement nutrients such as vitamins, minerals and dietary fiber.

Start your day at the cafe in the morning. Get in the habit of eating breakfast

Skipping breakfast increases your risk of high blood pressure, diabetes, and high cholesterol. So why not take advantage of the morning at your favorite cafe or coffee shop? In addition to preventing "doka eating" at lunch, it makes your body easier to consume energy and helps prevent obesity.

Exercise

Exercise consumes energy, reduces visceral fat, strengthens blood vessels and the heart, and reduces the risk of high blood pressure, diabetes, obesity, and colon cancer. Ideally, you should exercise as gently as walking for 30 to 60 minutes a day, at least three times a week. First, let's move more for 10 minutes a day.According to the Ministry of Health, Labor and Welfare, the average number of steps per day is 9,000 for adult men and 8,500 for adult women. First of all, aim for 1,000 steps (walking for about 10 minutes / about 26 to 32 kcal), and earn steps by walking to nearby areas or using stairs instead of elevators. This is equivalent to the calories of one mandarin orange, but small stacks are important. If you increase your stride length and make your legs faster, the effect will be even better!

Let's do "while exercising"

Even a short and simple "while exercising" has a sufficient exercise effect. For example, while making a copy in the office, try "keeping your calf muscles in mind and slowly raising and lowering your heels", or while brushing your teeth, "turn your upper body slightly forward and put your heels on your buttocks, alternating between your feet. Bend your knees quickly. "