Prevent Lifestyle Diseases With These Tips
Non-communicable diseases such as obesity, diabetes and heart disease is on the rise, especially in India. And today, India is the third most obese country in the world. So keeping a check on obesity, which is an independent risk factor for other diseases and illnesses, will ensure the prevention of lifestyle diseases. All you have to do is follow these dietary and lifestyle practices.
Consume Complex Carbohydrates
The consumption of whole grains and millets such as jowar, bajra, ragi, amaranth, and oats as a part of main meals, will ensure a gradual rise in blood sugar levels and thus prevent most sugars from converting to fat.
Include Proteins In Your Diet
Eggs, meat, dairy, soy products, daIs, lentils and pulses are important sources of protein. Try and incorporate some protein source at every meal, to increase your metabolic rate and maintain body composition
Know That Not All Fats Are Bad
Omega 3 fatty acids present in oily fish, nuts and oilseeds, are important to fight with everyday stress and keep body inflammation at bay.
Have Adequate Fruits And Vegetables
These foods are not only rich in vitamins and minerals but also provide satiety, as they are water dense in nature.
Eat Less But More Often
This will ensure your tummy is constantly active which in turn will help increase metabolism and keep obesity at bay.
Avoid Alcohol And Smoking
Your weight may be normal, but smoking can lead to high blood pressure and therefore act as a risk factor to heart diseases.
Avoid Sugar And Trans Fats
Eating sugar-dense foods keep spiking blood sugar and hence insulin levels make way for more fat to be stored. Trans fats found in hydrogenated oils or repeated frying, can damage blood vessel linings and increase risk to heart diseases.
Get The Sleep You Need
Six-eight hours of sleep per night, is essential for adequate repair and recovery of cells and tissues.
By doing some form of activity, especially endurance for three times a week and strengthening exercises for at least two times a week, will ensure better functioning of all major organs.