Staying healthy is priceless. Being healthy means you feel normal physically, mentally, and socially. The absence of illness does not necessarily mean that you are healthy, so please read on to learn valuable information that will help you protect yourself.
Common Causes of Disabilities
- Heart disease
- Dementia
- Unintentional injuries
- Cancer
- Kidney disease
- Stroke
- Lung diseases
Common Causes of Death
- Heart disease
- Dementia
- Unintentional injuries
- Cancer
- Kidney disease
- Stroke
- Lung diseases
- Liver disease
- Diabetes mellitus
Comparing Both Lists
A comparison of both lists reveals that only a handful of illnesses cause most disabilities and death. Most of these illnesses can be prevented or improved by determination, discipline and changing habits.
In this article, I will describe and/or discuss illnesses common in both lists, which are preventable or reversible.
- Heart Disease. Practice healthy eating, eliminating ultra-processed foods, and exercise regularly (walking, stretching, mild aerobic activity like jogging, etc.).
- Dementia. Practice healthy eating, eliminating ultra-processed foods, exercise, and remain mentally engaged by learning new things that interest you.
- Unintentional Injuries. These often occur because of car accidents, road injuries, falls, burns, firearms, drowning, animal bites, sports, poisoning, and substance abuse (including alcohol). Unintentional injuries have increased significantly over the last 15 years. Anticipate events, know your limits, consider the risk of injury versus benefits. If you are not sure, do not do it. Safety first, always. Do not act stupid. TLC drivers are more prone to unintentional injuries due to their exposure and circumstances.
- Obesity, overweight. Food modifications and mindful eating, minimizing ultra-processed foods, less eating out and junk foods. Consider using a lunch box.
- Kidney disease (CKD). The most common cause of kidney disease is uncontrolled blood pressure. Monitor your blood pressure regularly (cost of self-inflating BP unit is approx. $50, a one-time expense). Weight control, exercise, and lower salt intake. See your doctor for advice if blood pressure remains uncontrolled for 4-6 weeks.
- Liver Disease. Nonalcoholic fatty liver disease (NAFLD) is one of the most common liver diseases. Weight control, dietary modifications, blood pressure control, limit salt intake.
- Mental Illnesses (anxiety, depression, stress, hotheadedness, etc.). Lifestyle changes, mindfulness and meditation/yoga are helpful. Eliminate or limit the intake of addictive substances. You may need help from family and/or friends.
- Chronic illnesses. Most illnesses will benefit from lifestyle changes like exercise, nutritional changes, and taking medications as prescribed. Chronic illnesses will likely improve. Medications may be decreased, and you will feel better.
- Cancer. Screening for different cancers at different ages is essential and vital. Your doctor can guide you in this respect. Helpful information is also available at FDA.gov, WebMD.com. No additional cost (Most health insurance programs pay for this service).
- Stroke. Reasonable blood pressure control, exercise, limit salt intake.
- Lung diseases. Quit smoking and vaping. Avoid secondhand smoke. Improve immunity through nutrition and exercise.
We have discussed various common causes of disabilities and death. Risk factors can be decreased or eliminated with no additional cost.
Short and sweet action plan.
- Lifestyle changes. Quit smoking and vaping. Limit or eliminate alcohol and recreational substance use. Limit digital screen time and purposeless social media surfing. Use time wisely.
- Nutrition and dietary changes. Protein 50%, carbohydrates 25%, fats 25%. This can be accomplished with lentils, vegetables, meats, fish, and grains. Organic food is not necessary. Fresh frozen vegetables and fruits are okay. Limit restaurant, processed, and ultra-processed foods. Avoid purposeless eating.
- Exercise regularly. Start and gradually increase as your body tolerates it. Walking, stretching and yoga are excellent and easy to start and continue.
- Manage your weight and obesity. Keep your weight below a BMI of 24, or as close to it as possible.
- Manage existing illnesses. Take your medications as prescribed. Discuss with your doctor if all the medications are needed or if some can be discontinued or replaced for fewer side effects and lower costs.
- Socialize and meditate. Socialize and stay connected with friends and family. This reduces isolation. Practice mindfulness and meditation. No digital screens or talking during meditation.
- Manage stress. Stay calm. Do not make people angry (you may need them someday!). Watch your pennies, dollars will care for themselves (spend wisely). Manage your time. A checklist for the day would make it easier. Challenge negative thoughts. Avoid hanging out with toxic people. Replace unhealthy habits, like binge TV watching. Limit caffeine and alcohol intake. Join a support group (search Google or Microsoft Bing for free support groups for stress and meditation in NYC).
Concluding thoughts.
There is also a cost to not being able to work or being unable to work full-time. Many illnesses have multiple symptoms and may make you miserable and depressed. You do not have to spend money to stay healthy.
Next month, we will discuss The Cost of Being Sick.
