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6 Key Behaviors That Prevent Chronic Disease

Everyone is looking for health advice. There are many varieties of methods available to gain optimal health. 

Health advice can be complicated, but I’ve found that the road to health and wellness is not as complicated as it seems. I have identified 6 health behaviors that can dramatically reduce the risk of chronic diseases.

Unfortunately, Black Americans are generally at higher risk for heart diseases, stroke, cancer, asthma, influenza and pneumonia, diabetes, and HIV/AIDS, according to the Office of Minority Health, part of the Department for Health and Human Services.

Too many of us are too focused on helping others and not focused enough on our own care. You can’t do much for others if you’re not taking good care of yourself. Make yourself a priority, and you’ll be more useful to those in your life.

First, you’re probably wondering what these 6 super habits are. Here’s the list:

  • Exercising
  • Eat Clean Foods
  • Sleeping well
  • Limiting alcohol
  • Not smoking.
  • Stress Management

Currently more than 98% of Americans engage in at least one of these behaviors, but only 6.3% are fully compliant. It’s a big deal because about half of all adults have at least one chronic condition, and many have two or more.

If you’re serious about your health, take a look at how to join the ranks of the fittest American adults. Small lifestyle changes can add up to a big difference.

Exercise Regularly 

Enjoy yourself. It’s much easier to stick with a workout program if you enjoy what you’re doing. Pick a variety of activities that will hold your interest. It’s good to exercise at least 30 minutes a day. 

Exercise in the morning. Performing your exercise routines before you do anything tells your body to go into efficient mode. Therefore, your metabolism is higher all day.

Train for strength and endurance. Increasing your muscles and stamina pays off. Your body will burn more calories even when you’re at rest.

Do more cardio. 

Cardiovascular exercise is one of the most effective ways to burn calories! Try to include cardio in your fitness routine as often as possible for the best results. If you only have time for either a cardio workout or weight training, choose cardio if you want to lose weight.

Avoid injuries. If you want to intensify your workouts, do it gradually. That way you’ll be less likely to suffer accidents that could interfere with your plans.

Eat Clean Foods

Change to a plant based eating lifestyle. Want to eat more food and weigh less? Make vegetables and fruits the majority of your daily diet. Try to eat at least 5 servings a day.

Focus on whole foods. When you’re grocery shopping, start with the outer aisles of the store. The perimeter is where you’ll usually find foods in their more natural state. Cutting back on chips, cookies, and most frozen foods will help you avoid excess fat, sugar, salt, and additives.

By eating clean foods over time you will gain these health benefits:

A lower risk of cardiovascular disease. Those that eat a plant-based diet are less likely to suffer from heart attacks and strokes. You could potentially be healthier and live longer by eating more plant foods and less meat.

Lower body weight. Meat is a calorie-dense food. Reducing the amount of meat in your diet can lower your body weight. This is great for your appearance and your health. Obesity is associated with numerous health issues.

You’ll eat fewer hormones. Most of the meat available in the store contains hormones that were fed to the animal. These allow the animal to grow faster, which makes it cheaper to raise. Some of these hormones can be unhealthy. Your body would prefer to manage its own hormones without outside interference.

You’ll be less likely to suffer from type II diabetes. Diabetes is incredibly hard on your organs and blood vessels. Eliminating high-calorie foods like meat can help to prevent developing this dangerous disease.

You’re likely to lower your cholesterol and blood pressure. Meat and obesity can raise your cholesterol and blood pressure. Both are bad for your blood vessels and can lead to heart attack and stroke.

Adequate Sleep

Be consistent. Go to bed and rise at about the same time each day. Try to keep on schedule during weekends, holidays, and travel.

Redo your bedroom. Your environment plays a big role in determining the quality of your sleep. Block out car alarms and stereos with a fan or pink noise machine. Upgrade your mattress and pillows if you’re tossing and turning because your back aches.

Adjust the light. Darkness helps your brain to become drowsy. Shut off those bright screens on your phone and computer at least an hour before retiring. Turn your alarm clock toward the wall if it has a lighted display.

Quitting Smoking and Limiting Alcohol

Try again. It often takes more than one attempt to give up smoking or change your drinking behavior. Even if you’ve had a hard time in the past, give yourself another chance. Your next attempt could be the one that succeeds.

Create substitutes. Figure out your personal triggers, the events and situations that make you reach for a cigarette or a cocktail. Create new habits that will satisfy you without breaking your resolutions.

Seek support. Let your family and friends know how they can help you make positive changes. They may want to join you. Talk with your doctor about medication and therapies that could reduce your discomfort and help you succeed.

Reduce your risk of stroke, cancer, heart disease, diabetes and other conditions by focusing on just 5 behaviors. You’ll enhance your quality of life, and may even live longer.

For men under the age of 40, smoking is the most significant cause of erectile dysfunctions— and studies show that men who smoke more than 10 cigarettes daily are at an increased risk for Erectile dysfunction.

Relieve your stress and regain your focus:

We still do not recognize how stress can result in sickness and distress in our bodies. Being in a constant state of trauma can weaken the immune system that can later cause chronic diseases.

Many times our body respond to long term stress of trauma with simple signs like aches,pains and swelling of joints. 

The route you take to healing can help you gain valuable benefits from your challenging experiences. Here are a few steps you can take to relieve yourself from stress as trauma. 

Meditate. It’s not necessary to be an experienced yogi to use meditation as a tool in your life. Anyone can learn to meditate. It’s just a specialized way of paying attention.

Be mindful. There’s nothing mystical about being mindful. It’s simply paying attention to what you’re doing. Whether you’re driving your car or typing on your computer, keep your mind on the topic at hand. You’ll do a better job and relieve much of your stress.

Hugging, kissing, and sex are also effective stress relievers. This might not be a viable option in the workplace, but it might be just the ticket at home. Interestingly, just talking about sex has been shown to reduce stress.

Are You Performing These Important key behaviors to reduce chronic diseases?

By focusing on these key behaviors you will be on the road to health and wellness. It will also show the that you care about yourself. More importantly, they show you that you care about yourself.

It’s important to take care of yourself. No one is more interested in your health and wellness than you are.

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