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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?

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    • Kris Heeter profile image

      Kris Heeter 

      8 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


      8 years ago from Pakistan

      Very useful 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 it is possible now even provided we learn to live sensibly. Thanks.


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