Prevent diabetes, heart disease, hypertension with these daily healthy habits

Prevent diabetes, heart disease: A balanced, healthy diet is the first line of defence against diabetes, heart disease, and high blood pressure. (Image: Pexels)

Diabetes, heart diseases, high blood pressure and many other lifestyle diseases have deteriorated the quality of life of millions all over the world. These diseases appear with zero or very mild symptoms in the beginning, and by the time severe damage has been done, it is too late to do anything.

Says Dr Rohan Malhotra, a leading Mumbai-based cardiometabolic expert, “I have seen patients in my long years of practice who fought so hard for their families, their careers, but paid little attention to their health — very soon, these patients are gone. The real win is to keep​ your body disease-free from things that can be avoided.”

The good news? Lifestyle diseases are not inevitable. A few healthy habits can, over time, significantly reduce risk of many of these lifestyle diseases.

Also read | Diabetes control: 5 early symptoms of diabetes in men and women

Balance Your Nutrition to Feed Your Body

A balanced, healthy diet is the first line of defense against diabetes, heart disease, and high blood pressure. Eat whole foods — vegetables, fruits, whole grains, lean proteins, and healthy fats. Reduce processed food, sugar beverages, and too salt. Dr Malhotra says a good guideline to aim for is the “half-plate” rule — half your plate should be filled with vegetables at every meal. This guarantees fibre and nutrient consumption.

Stay Physically Active Every Day

The risk factor common to all three is a sedentary lifestyle. It is important to engage in 30 plus minutes of moderate activity like walking, cycling or swimming five days a week. Lifting weights twice a week is key to protecting your metabolism and keeping heart healthy. Every step counts over weeks or months — take the stairs, walk while on the phone.

Also read | Type 2 diabetes: These 8 foods raise blood sugar level, make you gain weight

Manage stress

Chronic stress triggers hormones that make our blood sugar and blood pressure rise, and overload the heart. Include relaxation practices such as deep breathing, meditation, yoga, or any other activity you enjoy. “Stress management is not just a nice to have practice. It is a must-have for health in the long term," says Dr Malhotra.

Prioritise Restorative Sleep

Most adults require 7–9 hours of quality sleep per night. The risk of developing insulin resistance tends to be increased with poor sleep, blood pressure goes up, and so too does the risk of cardiovascular disease. Establish a sleep routine — dim lights, ditch screens at least an hour before going to bed, and wake up at the same time every day.

Also read | Type 2 diabetes mellitus and heart disease: The dangerous connection you need to know, tips to lower risk

Quit addictions

Tobacco, alcohol and high intake of caffeine are also the main causes of lifestyle diseases. Quttig smoking reduces the risk of heart attack within hours, and moderation in alcohol can protect the liver as well as the cardiovascular system. If you have a heavy smoking, drinking, or drug problem, set small targets to give up or cut down on such habits and go to a doctor if necessary, suggests Dr. Malhotra.

Maintain a Healthy Weight

Excess weight causes diabetes and wear and tear of the heart. Regular check-ups — measuring blood sugar, cholesterol and blood pressure —  can help identify issues at an early stage.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.