Dr R G Wiseman Pinto
With the control of infectious diseases, lifestyle diseases are on the rise. These include cardiovascular diseases such as heart attack, stroke, and hypertension, type 2 diabetes mellitus, obesity, cancer, non-alcoholic fatty liver disease, respiratory diseases, dementia, Alzheimer's disease, and depression. Alcoholism, narcotics abuse and road accidents also contribute to ill health and premature deaths.
Hence, for good and ideal health, following healthy lifestyle practices is of paramount importance.
A nutritious diet should consist of green leafy vegetables, fruits, seeds, nuts, legumes, eggs, fish, berries, chicken, curd, avocado, broccoli, guava, lemon, watermelon, papaya, oranges, sardines, salmon, mackerel, olive oil, millets, walnuts, bananas, apples, spinach, garlic, turmeric, ginger and sweet potato. Excess red meat, fast foods, refined foods and sugary drinks should be avoided. Whole foods are preferred. Salt and sodium intake should be reduced, while salted foods, pickles and papads should be restricted. Superfoods include methi seeds, cinnamon and chia seeds.
Water is essential. It is said, "Hydrate, hydrate, hydrate." Plenty of water should be consumed.
Physical activity is very important. Walking, running, cycling, and swimming are beneficial. Sitting for too long is harmful and has been called "the second smoking". Every hour, one should walk for a few minutes, go in the sun to manufacture Vitamin D, and drink water.
Adequate sleep of seven hours per day is important. A nap in the afternoon is also good. Going to sleep by 7 pm and waking up early in the morning is recommended.
Social communication and interaction with family, friends, well-wishers and neighbours are of immense value in leading a happy life. Toxic and negative people should be avoided. Loneliness is another risk factor.
The mind must be kept calm, cool and engaged through solving puzzles, learning a new language or skill, meditation, yoga and prayer. One should remain alert, attentive, and mindful in the present. Stress must be controlled because stress releases more cortisol.
The Japanese "80% rule" recommends eating until one is 80% full and then stopping.
For happiness, one should visit nature's green areas, parks, rivers, seas, beaches, and forests. Screen time must be restricted, as excessive screen viewing has harmful effects.
Oral hygiene is important. Brushing the teeth after every meal is good. Flossing is also recommended, and toothbrushes should be changed when they are worn out. Poor oral hygiene is a risk factor for head and neck cancers.
Morning sunlight exposure is important for the body to manufacture Vitamin D. Vitamin D can prevent colorectal cancers. Sex also helps in relaxation and the release of happy hormones.
Substance abuse, including alcohol, smoking, tobacco, paan, vaping, and narcotics, must be stopped.
Routine health screening by a doctor is important. Blood pressure, sugar, ECG, blood tests, and body weight should be monitored. For women, breast self-examination once a month, mammography, sonography, Pap smear, HPV testing, and HPV vaccination at a young age are important. Women in their 40s must undergo pelvic ultrasound and CA-125 testing. Men above 50 must undergo PSA testing. Older men and women should take care of calcium and phosphate levels and check bone density for osteoporosis.
In India, lifestyle and non-communicable diseases account for two-thirds of deaths.
The human gut is home to trillions of microorganisms called the gut microbiome. It influences digestion, immunity, metabolism and the health of organs such as the brain, liver, heart and kidneys. Stool examination can now help analyse the gut microbiome. This will help in precision and preventive medicine. Personalised nutrition and clinical nutrition may identify health risks earlier. Plenty of research is also being conducted on the gut-brain axis.
Healthy lifestyles can lead to a fit, happy and healthy society. The Government, NGOs, clubs, panchayats, municipalities, schools, colleges, families, industries and the media all have an important role to play.
(The author is a Professor of Pathology, former Head of Department at Goa Medical College, former Dean of Goa University, and the current President of the Asian Society of Cytopathology)
