The adage ‘Health is wealth’ is more significant today than ever. From lifestyle diseases to viral infections, illnesses seem to be looming around every corner. The only way to keep them at bay? By building your health. In today’s times, where fast food, sedentary habits, and stressful environments are a normal part of our daily lives, how do you stay healthy? Dr. Anshul Sadhale, a medical doctor and health coach based in Goa, says that staying healthy isn’t that complicated. Simple everyday habits that are done consistently can be the key to good physical and mental health. Here are some simple lifestyle changes you can make to lead a healthier life. Take a look.
Consume adequate protein and fiber
Protein is the building block of muscles, bones, skin, and other tissues. They serve as structural support, biochemical catalysts, hormones, enzymes, building blocks, and initiators of cellular death. Consuming adequate protein is crucial for health. Similarly, fiber plays a vital role in your gut health. It supports digestion, helps manage weight, and lowers the risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers. Dr. Sadhale suggests consuming 100 g of protein and 30 g of fiber every day. For those who cannot get adequate protein from dietary sources, supplementation could be beneficial. “Whey protein is safe for you,” the doctor says. “Creatine is safe for healthy individuals,” he added. “Eating a high-protein diet is a must.”
Belly fat is a red flag
Exercise too is a great way to boost dopamine
If you have a protruding belly, it’s high time to take matters into your hands. The doctor has explained the dangers of excess belly fat, calling it a ‘massive red flag’. This excess belly fat, specifically from visceral fat, significantly increases the risk of heart disease, stroke, type 2 diabetes, high blood pressure, fatty liver disease, certain cancers, sleep apnea, and even early death. Adopt lifestyle changes that help reduce belly fat.
Quit alcohol and smoking
2.6 million people died due to alcohol consumption globally in 2019, according to the World Health Organization (WHO). Alcohol consumption is linked to an increased risk of about 200 diseases, injuries, and even cancer. “Even 1 drop of alcohol is harmful,” Dr. Sadhale said in a post shared on X. The risk starts from the first drop. So, it’s best to quit drinking alcohol. So is smoking. “Smoking and alcohol will kill you,” the doctor said.
Regular exercise
Exercise can bring down blood pressure for good
“Hitting the gym is your responsibility,” says Dr. Sadhale, as he stresses the importance of regular exercise. He also stressed the importance of building muscles instead of losing weight. Regular exercise is linked to significant improvements in both physical and mental health, reducing the risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers, and also decreasing symptoms of depression and anxiety. Disclaimer:The information provided in this article is for general educational and informational purposes only. It is not intended as medical advice and should not replace consultation with a qualified healthcare professional. Readers should seek the guidance of a doctor or other licensed healthcare provider before making any changes to their diet, exercise, or lifestyle routines. Individual results may vary.
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