ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How To Cut Disease Risk With These 4 Healthy Habits

Updated on June 15, 2012

Is being disease free the prerogative of a few?

Longevity in some remote parts of the world is an accepted norm, and researchers love to find out what keeps them disease free as well. No known disease stalks those who live more than a 100 years and they seem to enjoy the benefits of a normal healthy lifestyle with ther children ,grandchildren and great grand children.Truly blessed, don't you think?

The Chinese drink tea, the Russians vodka, but it is important to note that they all have a positive outlook on life, being the cynosure of all and valued in their community, and very task minded,too. They have a role to play and they do so with elan-yes, even a man or woman who has crossed a century in years. They do their jobs in their households and think nothing of it. They make themselves useful, and that 's how they are getting their exercise.

Well, living to be a century or more is one thing, but being disease free? Yes, they are mostly healthy adults who hardly look their age or go about life complaining. So, how were they able to cut their risk of disease? Did they start when they were young?

Have you not heard of these before!

Get moving! Do some exercise!

What if I told you that the best things in life are for free! The sun, moon, stars,the beach,the nature, the wildlife,the children in your neighbourhood park,...! Enjoy them everyday,while walking or jogging, cycling, and don't forget to hear the birds in the trees and see the squirrels scurrying about. Forget the mp3 players at home,carry a camera or digicam instead, to shoot some of life's best moments,or the setting sun.

Cut out the junk foodz!

Avoid junk food like the plague! It is addictive because of all the additives, which are really,really bad for you. Maybe once in a while, you can taste it, but never overeat. It will show up in your waistline. And do not eat after 7 PM. Always make sure, you drink plenty of water and eat well-balanced meals, which supply you with proper energy and nutrition throughout your day. Wholesome meals include complex carbohydrates, low fat dairy , fish, berries, beans and plenty of vegetables and greens. Antioxidants present in vegetables and fruits are extremely important in keeping your immunity levels up.

Don't overeat! AND Slim down!

Fighting the battle of the bulge is common among men, women, teens and obese children. Maintaining a healthy height to weight ratio is never easy. And to keep your BMI (body mass index to 30 or less? Weight loss clinics make a killing the minute you step in and the results are usually temporary in addition to a hole in your wallet.

Do not smoke!

Smoking can kill you! And your family!(from inhaling secondary smoke) Cancers particularly, lung cancer is got from excessive and addictive smoking. Of course, the more you hear all this, you just refuse to be drawn into it.

Yes, of course, you and I have! Lots of times!

From the doctor, the spouse, the friend, the children, the neighbour,......It is what you hear all the time! It is now ,kind of second nature to know what to expect and give it the go by, as well!

Measure your distance & speed as you WALK!

The 4 Healthy Habits To Follow

Researchers analyzed the health,diet and lifestyles of men and women in the age group of 35 and 65 from the mid-1990s. And the findings show that those with the most healthy habits and lifestyles had the least or no disease. Yes, they were free from diseases such as diabetes, cancer, heart disease, hypertension, and what is more, they were less likely to suffer from these in the long run. Their risk of getting these diseases were nil, and these were directly dependent on the healthy habits or the lack of it. The analysis by the researchers included a detailed look at their bodies, height-weight, disease background, food frequency, and of course how well they followed the 4 healthy habits over the 10 year period of study.

So what were the 4 Healthy Habits?

  1. Do not smoke
  2. Maintain a healthy BMI of less than 30(more than 30 indicates being overweight and obese)
  3. Exercise regularly for atleast 30 minutes a day or 3 1/2 hours every week
  4. Eat whole foods, reduce intake of red meats, and eat plenty of vegetables and fruits.

All the 4 habits were to be followed for the disease risk to be cut completely. The study showed that those who diligently kept up all the 4 healthy habits had

93% lower risk of type 2 diabetes
81% lower risk of heart attack
50% lower risk of stroke
36% lower risk of cancer

Researchers also suggest that these 4 Healthy Habits listed in order of largest to smallest impact on disease risk , may help you lower your risk of developing chronic diseases.

  1. Maintain a healthy body weight with a BMI of 30 or lower.
  2. Never smoke. But if you already do, quit smoking.
  3. Exercise for atleast 3 and a 1/2 hours per week.
  4. Follow a healthy diet.

Do You Want To Be Healthy?

See results

Comments

    0 of 8192 characters used
    Post Comment

    • Kris Heeter profile image

      Kris Heeter 

      6 years ago from Indiana

      All of these are excellent tips. I think for most, getting exercise in regularly each day is the toughest. I teach fitness classes and "finding the time" seems to be the most common complaint. And then of course staying away from junk food comes next! Looking forward going through your list reading more of your hubs!

    • gajanis786 profile image

      gajanis786 

      6 years ago

      Very useful hub.....no doubt by following your advises one can live a better risk free life and achieve longevity, it is a known fact that in older days when people used to live on organic foods and live without social temptations and stress, they were having longer life spans.....so it is possible now even provided we learn to live sensibly. Thanks.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)