Blog

Recommend ways to avoid chronic diseases by following simple rules.

In past years, those diseases were found mainly in developed countries. Rich people were the most victimized by obesity, diabetes, hypertension, cancer, respiratory diseases, and heart diseases due to their luxury lifestyle, but nowadays there is an increasing number of victims from developing countries; that is to say, even marginalized people are victims of chronic diseases.

Different platforms speak about the effects of chronic diseases, which threaten our health in communities. Varieties of death and abnormalities are caused by these diseases. And most deaths occur due to the high cost of medication once a member of the family undergoes certain chronic diseases; for example, liver diseases or heart-related diseases are very expensive to cure. So lead to losing our beloved ones.

Here are 5 simple ways that help individuals to avoid non-infectious diseases. No need to overthink about those chronic diseases with their effects on our bodies; take simple rules and enjoy your life. Firstly, we have to understand what these diseases are.

What are non-communicable diseases?

These are diseases that are not transmitted from one person to another. Are not caused by pathogens like viruses or bacteria. Develop at a time due to lifestyle factors, genetics, and environmental factors. Non-communicable diseases are categorized as follows:

• Cardiovascular-related diseases are diseases that are related to heart health problems and blood pressure health issues. Mainly caused by negligence of a balanced diet, addiction to smoking, and absence of regular exercise.
• Diabetes, This is the result of a high sugar level in the blood due to the failure of the body’s reaction to produce enough insulin or insulin failing to take sugar from the blood as glucose to the body’s cells to provide energy. The main sources of diabetes are obesity, eating habits, and lack of exercise.
• Respiratory-related diseases, These are diseases that occur in organs and tissues that are involved during the inhaling and exhaling process. An individual can undergo asthma, lung disease known as chronic obstructive pulmonary disease, pulmonary fibrosis, and pneumonia. The main causes of these diseases are too much smoking and alcohol consumption.
• Cancers are abnormalities in the growth of the body’s cells, and it is an uncontrolled process. Usually cells multiply during growth through the process of cell division. The main cause is genetic factors. It affects any organ and starts its duplication.
• And lastly, mental health issues like depression, anxiety, schizophrenia, bipolar disorder, and post-traumatic stress disorder. Most of these diseases originated from biological factors like genetic disorders, physiological factors, and also environmental factors.

According to the report of WHO, it is shown that 74% of world deaths are caused by non-communicable diseases. WHO shows the main causes of NCDs are high use of tobacco, lack of physical activity, unhealthy diet, and also air pollution in industrial areas. However, education is presented in different areas of the world, but still the problems exist.

This can be due to the negligence of the health education and unwillingness to take initiatives to prevent or to reduce the risk of getting diseases. In this view, it is encouraged to take the initiative to educate our relatives on the advantages of taking health education seriously, which is provided by health care providers. The following are some ways to avoid non-communicable diseases.

Firstly, you have to take serious consideration in a balanced diet. You have to monitor what you take in a day and know what to avoid to eat. In most cases, many people like to eat what is in front of them without knowing what to eat and what time to eat. In every meal, make sure you have a plate that has all the nutrients required by the body.

Avoid eating processed foods and drinks, which are likely to have high levels of sugar. Build a habit of selecting natural foods that come directly from the whole grains with adequate nutrients. Make sure you drink the recommended liters of water in a day and eat fruits that are available in your area; add vegetables to your meals. Financial hardship is not a block to prevent you from taking a balanced diet because nutrients are found in foods that can be afforded in every community. Keep in mind that a balanced diet is cheap.

Secondly, be physically active. Do not allow your body to be inactive during a day. Schedule your exercise routine at least 30 minutes a day; you can do it in the morning or evening according to your daily routine. This will help you to be physically active, which will benefit your body with essential energies, build your muscles, strengthen your heart, and also help you to remove stress and anxiety.

Engage in physical activities, like swimming, cycling, jogging, and walking; this will help you to be physically fit. Your health is an asset and should be preserved. Engage in physical activities, like swimming, cycling, jogging, and walking; this will help you to be physically fit. Your health is an asset and should be preserved.Try to have one day a week for training sessions like lifting weights and building strong muscles. Do exercise today to avoid unnecessary diseases.

Thirdly, limit alcohol and tobacco consumption. It is true that alcohol consumption is bad for our bodies since it affects the main organ to fail to perform its duties as required. Taking small alcoholic beverages can be a little safe, but if you care about your health, stop taking alcohol any more. Imagine someone who takes alcohol on occasion can result in faster effects like nausea, vomiting, and hangover and assumes when you take it for a long period, what happens to your liver. The same applies to smokers who affect their lungs due to their smoking habits.

Prevent non-communicable diseases by stopping consumption of alcohol and tobacco by avoiding environments that expose you to smoking and drinking. Follow drinking limits: two drinks for men per day and one drink per day for women. Stay away from alcohol and tobacco if you need to live longer; you will avoid cancer of all types, high blood pressure, and respiratory diseases.

Fourthly, learn how to manage stress. Mental health is very important for the wellness of the body. It is true that stress is avoidable since an individual always encounters challenges in daily life; try to keep things easy, stop overthinking on things that you cannot manage, be loyal, be humble, and say sorry if you make mistakes; involve people who have passion like you in order to feel connected. Diseases like stroke and high blood pressure are caused by stress. Strong people always have the power to handle stress, and weak people cannot. Choose to be strong to avoid chronic diseases.

And lastly, make a habit of regular check-ups and screaming your health status. Many people they have no attendance to check their health status until they feel unhealthy which is not okay, phyisician recommend to check our health status atleast 2 to 3 times a year. This depends on your age, medical history, risk factors, and your lifestyle. Important things to check are blood pressure, cholesterol, cancer screening, diabetes, eye status, and dental health.

And special attention to the victims who have already experienced some of these diseases to check frequently, but also pregnant women should check their health status as directed by physicians. Regular check-ups and screenings help to know early the root of the problem before it becomes serious, and they will allow you to take preventive measures against the disease. Don’t wait until you have completely developed symptoms of the disease to go for check-ups.

Generally, even though no one likes to have diseases at any age of our growth, let us take some of these initiatives to see changes in life; everything is possible when you become serious.

The nutritional guides for children, and adolescents.

Age matter a lot in selecting what kind of food you need to take in. As this guide will help you to understand what kind of food you should prefer more and which kind of food you need to avoid. It is likely to have the same timetable to take meals, but the amount and the kind of food to eat are different between children, youth, and adults. This article explains and specifies precisely what you should eat according to your age; however, some factors can interfere with exactly what you need the most. Those factors can be your health condition, allergies, and also geographical locations.

For children, who are between 1 and 12 years old, are considered as healthy builders foundation.

We all know that children are not able to choose types of food for themselves; it is a responsibility of the parents or guardians or healthcare providers to take care of them. During this period, children’s growth is more rapid and faster than at other ages; they require adequate minerals, vitamins, calories, and protein to facilitate the growth of children. It is important to understand that what you provide to your children will affect their future health. So it’s encouraged to establish proper diet habits in this foundational age.

Number of meals as recommended by doctors

Make sure your kid does not miss three main meals, that is, breakfast, lunch, and dinner, and two snacks at mid-morning and mid-afternoon. This will leave your children with potential energy as well as required nutrients.

What are the nutritional guides for children?

Protein is the main nutrient to provide your children since it is a source for tissue growth and body repair and also supports muscle development and ensures immune systems work properly. In various places in the world, it’s easy to find sources of foods that provide protein. Starting with animal-based protein, like beef, chicken, lamb, and turkey, as well as eggs. But also in fish and seafood like salmon, tuna, shrimp, and mackerel, they are very rich in protein. Dairy products such as milk and cheese also provide protein. Also, vegetables like spinach and broccoli have protein, however found in low levels.

And the most abundant source of protein is found in plant-based protein, like nuts and seeds such as walnuts and chia seeds; also, whole grains like barley, oats, and brown rice all provide protein. Apart from that, also snacks with a high level of protein can be used for providing amino acids. Use to provide your child adequate protein for child growth in order to have good health. It is encouraged to use all sources of protein so as to benefit from all protein sources.

Fats are good for your child’s health since they help brain development, support cell growth, and help to protect organs, and it is important to use unsaturated fats, which are good for health because they improve heart health and reduce bad cholesterol. These fats are found in olive oil, avocados, nuts, and seeds, and are also found as omega-3 in fish like salmon.

Minerals and vitamins are essential for overall health and well-being. Minerals like calcium and vitamin D are crucial for bone health and iron helps proper blood circulation, while vitamins C and A are helpful for the body’s immune system.

Understand Meal Plans for Children

At breakfast, you should give your kid whole grain bread, or you can use banana slices with skim milk. You can add one boiled egg so as to add protein to a meal. Incorporating fruit and vegetables, you can make it more attractive to kids as smoothies. Remember to avoid high sugar when you prepare meals by replacing sugary drinks with milk and water. At midmorning, ensure a slice of fruit like apple or cucumber and one spoon of peanut butter or yogurt with berries. Simply ensure to provide children with adequate protein and fats and avoid sugary foods and drinks.

At lunch, you can use a turkey and cheese sandwich or use chicken with salad instead and save yogurt for providing calcium to the body. Alternatively, you can use hummus and veggie plates, which are mixed with carrots, cucumbers, and cherry tomatoes, or you can use black bean salad or egg salad sandwiches, or you can make chicken soup with avocados.

Wherever you prepare lunch for your kid, ensure you include protein, whole grains, and unsaturated fats, which are healthy, and fruits and vegetables. This will help for child growth physically as well as mentally. And afternoon snacks ensure to give any slices of fruits like apples or papayas or grapes, which is attractive for them to love to eat, but also you can prepare Greek yogurt, which you can mix with honey, which will give more energy to kids until dinner time.

At dinner, Mashed sweet potatoes or grilled chicken, can be used as a dinner to a kid but also you can add steamed broccoli. Yogurt should be included instead of sugary drinks. In dinner there is no need to give children a lot of food since its time to bed.

Things to note: At this stage is where kids develop their food and fruit preferences, so it’s encouraged to provide all food varieties so that they can be exposed to all tastes and avoid processed foods and sophisticated drinks, which have a lot of sugar levels, because exposing your kid to high-sugar foods will lead to obesity and health problems in the future.

What to eat at youth age or adolescent age, from 13 to 18 years old.

This age is where the body undergoes hormonal changes and body growth activities take place, but also at this time youth engage in physical activities and studies, which require energy. So this group requires food types that facilitate high energy levels, muscle mass building, physical and mental growth.

What are the nutritional guides for adolescents?

Calories are required more at this stage to support growth spurts and physical activities. These calories are found in carbohydrates, protein, and fats. It is encouraged to take 2,000 to 3,000 calories for boys per day and 1,700 to 2,500 calories for a girl per day.

High protein intake is crucial for growth and body repair, so youth are encouraged to eat more lean meats, eggs, nuts, and seeds. For boys are recommended to take 55g per day and 45g per day for girls. Adolescents should prefer whole grains, fruits, vegetables, and legumes as a source of carbohydrates. But it should not exceed 65% of calories per day. Fats are essential for hormonal growth at this age, so adolescents should prefer healthy fats from avocados, fish, nuts, and seeds.

Apart from that, micronutrients, such as calcium, zinc, folate, iron, and vitamin D, are helpful in cell growth, bone health, immune functioning, wound healing, facilitating safe menstruation for girls, and also increasing blood volume and muscle growth. Those micronutrients found in our common foods like red meat, beans, egg yolks, leafy greens, dairy products, and even sunlight exposure are good for health.

Meal plan for Youth

At this age, important things to consider are taking a balanced diet in every meal you take from breakfast to dinner. At breakfast, you can make boiled eggs with low-fat milk that provide adequate calcium and protein to the body. In the afternoon, one should ensure a balanced diet dish that contains carbohydrates, protein, and fats as well as fruits and vegetables.

At dinner, make sure you take your dinner as early as possible before going to bed; this will ease digestion and make you active in the morning. For girls, they need to have foods with more iron, like spinach, red meat, and poultry, which helps proper menstruation to prevent anemia. A balanced diet should be in the mind of any youth.

Important things to consider are to take enough water during a day, about 3.5 liters from beverages and foods including fruits, and limit added sugar in drinks and food to avoid obesity and also dental problems. Physical exercise is key to having good health; arrange your exercise routine for a day.

Conclusively, a balanced diet is needed in any age group. Prepare your mind to learn what to eat the most according to your age, and be selective about the food you need to take in, or you need to give your children; this will facilitate good health. Probably you can not afford a certain kind of food due to financial problems, but you should use an alternative source of food with the same nutrition.

Word of the day

“Struggle to take a balanced diet before struggling with noncommunicable diseases in the future.“

We all know that sugar is the most often consumed substance in the world. Most people believe that sugar can only be found in sweet foods and drinks, such as chocolate bars, soda and energy drinks, ice cream, dried fruits like dates, jam and jellies, and pastries and baked goods. However, sugar is contained in the majority of the foods we consume on a daily basis, including natural fruits and carbohydrates, which serve as a source of energy for our bodies. This page will look at each form of sugar and their effects on our bodies.

What is sugar

Sugar is simply the source of energy in the form of carbohydrates in our body system. It can be naturally found in natural food, whether in fruits, vegetables, or whole grains, named fructose, and that from dairy milk is named lactose. These natural sugars come naturally from the original source and contain fibers, vitamins, and minerals, unlike added sugars, which are linked with processed foods. Most of this kind of sugar is found in foods and beverages and is put in during preparation or processing.

The advantage of sugar to our body

Sugar has a crucial advantage for our bodies since it provides energy, which helps us to do our daily activities; also, it boosts mood to some points when it is taken in; moreover, sugar helps dehydration. Nowadays, sugar is used in industry to preserve foods to stay for a long time and helps to add flavor to foods and drinks. Remember that sugar is very important to our health despite having a negative impact if used in excess. And the main issue is to choose a wise kind of sugar we take, and you can use honey as a substitute for sugar because honey has a lower GI value than sugar, which means that honey raises blood sugar lower than sugar.

What are the common forms of added sugar

Added sugars come in a variety of forms and names, as indicated below.

• Table sugar, commonly known as sucrose, is a type of sugar composed of tiny sugar molecules, namely glucose and fructose. This type of added sugar can be found naturally in sugarcane and various fruits and vegetables, but it is converted into white and brown sugar. Commonly used in baking and cooking, as well as in sodas and candles, but it can also be used to preserve foods.
• Syrups, should be understood that there is natural syrup and processed syrups, generally syrups are thick and sweet liquid that made by dissolving sugar in water or sometimes extracted from plans, good example is honey which is processed by bees, all are considered as added sugars however natural syrups is good for our health, also High-fructose corn syrup found in soft drinks are not good for our health, apart from that there is also medical syrups which used by doctors to treat low blood sugar level.
• Artificial sweeteners. These are added sweeteners to drinks without the excess calories of normal sugar, usually used in diet sodas and sugar-free gum. This type of sugar is recommended by physicians for people to use. But if you need to use artificial sweeteners, use natural sweeteners like stevia. Remember that anything, if you take too much, will be harmful.

The body requires sugar as an essential source to generate energy and support brain function and metabolic processes and physical activities because it functions as immediate energy. The key to better health requires moderation since excessive sugar intake results in serious health issues.

What are the side effects of excessive sugar intake?

1. Weight gain, which leads to obesity, high consumption of sugar, especially high use of soft drinks like sodas, which provide the body with high calories and are stored as fat, in the modern world obesity has become a wide problem because of the spread of processed foods and drinks with low cost.
2. It causes type 2 diabetes due to the high intake of sugar leading to the failure of the pancreas to produce insulin to regulate blood sugar levels. Hence, high sugar levels in the blood can cause type 2 diabetes.
3. It leads to high blood pressure and heart disease, and excess sugar affects the smooth flow of blood by increasing insulin levels and creating insulin resistance. Also, a high intake of sugar causes blood vessel inflammation and damage.
4. The rise of fatty liver disease, due to the added sugar in our diet, leads to the existence of fructose, which is converted into fat, and when there is too much accumulation of fat, it may cause fatty liver disease.
5. Facilitates the immune system to work under its function; white blood cells are directly affected by sugar and lead to the body’s failure to fight diseases and recover from wounds.
6. High use of added sugar leads to dental diseases. Sugar facilitates the growth of bacteria in the mouth, which is harmful to teeth and gums, and also, a high intake of sugar leads to the decay of our teeth.
7. Moreover, a high intake of sugar leads to mental illnesses, because it increases depression and anxiety which lead to poor performance of the brain.
8. But also sugar cane stimulates the rise of some types of cancer, like colon cancer and breast cancer, because of insulin resistance and inflammation in our body’s organs.
9. Another effect of high sugar intake can lead to damage to our skin; this is due to the rise of glycation, which facilitates skin aging.

We all believe that prevention is better than cure; the wise man should take precautions on how to select types of sugar recommended by physicians and avoid added sugar, which seems to have negative effects on our health. It is true that leaving sugar is impossible, but we have to take it in moderation.

How can a person addicted to sugar

High sugar intake is an addiction like drug addiction, such as nicotine and cocaine, because when a body experiences a high level of sugar, it facilitates the brain to release dopamine; this dopamine acts as a transmitter to pleasure. Thus, most affected people usually like sugary foods. So it’s a time for us to prioritize the use of natural foods with low sugar amounts. Doctors tell us that three apples keep the doctor away, that if you feel like eating cake or drinking soda, just eat a fruit instead; it will help you to maintain sugar intake.

Conclusively

Moderation is a key to attaining good health; however, some studies suggest that men should consume at least 35 grams, which provides 150 calories, estimated to be like 8 to 9 teaspoons per day, while women can take 24 grams, which provides around 100 calories, estimated to be like 5 to 6 teaspoons per day. So ask yourself, if you take in a fruit juice with added sugar, what amount have you taken after enjoying your juice? Try to reduce sugar and see how different it will be in your body.

Feel free to ask for additional information about our article today, and don’t forget to follow our page for more health education.

You should prepare your mind and body, as well as gym requirements such as clothes and equipment; this will help you in your gym journey.  This page explains important information before joining the gym, including goal setting, gym selection, learning fundamental methods of the gym, and rest comprehension.

1.Understand Your Purpose: Set Your Clear Goals:
Knowing what your gym goals are is the first step to success. You’re going to the gym, but why? What health goals do you have, such as maintaining your general wellness or losing weight, gaining muscle, or improving your strength? Fitness goal sets are essential since vague targets drive both researchers and amateurs to become distracted.
Individuals who plan to lose weight will spend their time at the gym practicing cardio workouts together with high-intensity interval training. People who want to build their muscle mass commit themselves to greater time to weightlifting, like lifting heavy equipment for exercises. The following are organized strength and beneficial training plans.

• Set your goals. SMART: Specific: You must explicitly state your desired goals and outcomes, such as losing ten pounds. Track your progress using quantitative indicators such as weight, repetitions, or body measurements. Achievable: Your fitness level dictates the degree of achievable goals you must set, and you must create goals that are within your reach. Relevant: Your life priorities should guide the course of your aims. Time-bound: Setting time constraints for your goals provides clarity and a sense of urgency. To stay motivated on your fitness quest, set short-term and long-term goals. Your short-term push-up goal should be ten continuous repetitions, while your long-term goal could be to participate in a 5K run.

2. Evaluate your current fitness level.

A clear grasp of your fitness level is crucial before beginning any gym session. Your current fitness level determines which routines will best match your ability level, whether you start as a beginner, moderate, or experienced expert. Proper commitment assessment reduces the risk of overtraining or performing workouts that can cause injury. You can evaluate your fitness by performing the following tests. Before assessing your physical status, test your cardiovascular endurance by jogging or cycling on exercise machines for ten minutes. To assess strength, attempt maximum repetitions of push-ups, squats, and planks. Basic stretching can help you determine the flexibility of your body’s actions. Most fitness centers will assess your physical readiness.

3. Research and Choose the Right Gym.

It is critical to look for an outstanding gym because each fitness center has unique characteristics. To maintain consistency, select a gym that matches your aims and targets while still being within your budget and schedule. The gym’s strategic location is important because it should be easily accessible from your home and workplace. When you choose a gym that is close to your home, it will be easier to keep to your training routine. However, the cost of a gym membership should be within your available budget. Selected gyms provide lower membership prices to customers who commit to long-term involvement, as well as lower rates for training during non-active hours. You should confirm that the gym has equipment that meets your needs.

4. Learning proper techniques and how to use gym equipment correctly.

This will help you to have knowledge on how to use gym equipment. You should know that skilled achievement originated from beginner status. The foundation of regular workout techniques such as squats and jumps, along with lunges and bench press, requires initial study. Emergency stop functions exist on many machines to prevent injuries and achieve optimal outcomes, so proper techniques must be followed. Obtain help by taking advantage of free gym orientation opportunities, which provide employees to show proper machine usage. A personal trainer appointment of a few sessions is beneficial if your budget permits because such sessions help establish proper form and create individual training plans. Hundreds of tutorial videos about correct exercise procedures exist on YouTube and similar websites. You should perform your training execution properly.

5. Create a Structured Workout PLAN

Knowledge on how to operate gym machine is not enough you follow a workout plan that matches your objectives, it leads to equal development and continuous advancement together with operational effectiveness. A balanced routine might include: Muscle group exercises should follow a specific routine that involves doing arms on Mondays and legs on Wednesdays. You should include running as well as swimming or cycling to boost your heart health and reach fat loss objectives. Flexibility includes adding stretching combined with yoga to maintain your body’s mobility and stop stiffness from occurring. Newcomers should aim for three workout days a week before they enhance their fitness levels to increase their workout frequency. The use of fitness tracker apps will help you establish workout routines to follow.

6. Your Body Requires Proper Energy from Nutrition

Exercise alone will not get you to the fitness level you desire, thus nutrition should be considered. Your body, like a machine without gasoline, cannot work normally. There are several crucial nutrition advice to consider before joining a gym. First, consider nutritious pre-workouts: Eat a light snack high in carbohydrates, such as crackers, popcorn, bananas, or a slice of whole-grain bread. After your workout, eat more protein and carbohydrates to help with muscle repair and glycogen restoration. Also, drink more water to preserve performance quality and aid in recovery from exercise. Drinking water should begin before exercise, continue throughout, and terminate after your training session. You should speak with your healthcare practitioner to provide you with the nutrients that matches your objectives.

7. Invest in Quality Gear Your gym

experience will dramatically improve when you use suitable clothing that makes you feel comfortable during your sessions. This will also prevent you from having injuries. You should ensure quality clothes, shoes, and quality equipment. Other gear to consider is to wear gloves for hand protection throughout weightlifting activities. However, fitness trackers such as the Fitbit Charge 5 track heart rate, but also affordable smartwatches that track workouts help to monitor your workouts in every session that will allow you to adjust with your targeted goal.

8. Understand gym formalities

Knowledge of gym etiquette is very important before you start training sessions. Have in mind that good manners should be maintained everywhere, including in gym clubs, with clean towels, proper dress, time management, good communication, the arrangement of equipment after use, respect for your team members, and another issue to consider is to be smart. This will help you to be more consistent.

9. Prepare your mentality to fight with challenges.

There will be days when you feel tired or you will be too busy to go for gym sessions. You should know that this is a challenge; you need to overcome it by choosing a gym club near your home that will be easy to go to, but also create your schedule for your gym journey so that you cannot miss it, and also find friends with the same goal for motivation when you feel sore. Celebrating your small victories along with your fitness journey. And remember that successful people are always focused on their consistency to achieve their goals.

10. Safety and Recovery should be taken in consideration.

While you focus on building your strengths, whether fitness or gaining muscle mass, you should take safety precautions by selecting a good health training program. Apart from that, warming up before starting your workout is more important to prepare your muscles in order to avoid injuries. Select some days for rest to allow your body to repair and recover.

11. Do monitoring for your fitness journey.

Monitor your progress every step you complete in your sessions; adjust exercises if there is a need to do it. Also, you can change equipment if there is a need or you can change your workout plan if it does not suit your specific goal. This will help you to stay motivated and focus on your target.

Stay Connected

It is everyone’s dream to stay healthy and enjoy life, so it is time to plan your fitness journey today. Being active in our daily lives will allow you to fulfill your responsibilities effectively. It is quite fun! In our prayers to God, we ask for longevity. Ask yourself if you will remain somewhat active in old age, like in your 80s or 90s?

Please feel free to leave a comment or add anything else people should know more about before joining the gym.