Healthy Living

Everyone wants to always be healthy and avoid various diseases. Because, with an always healthy body and mind, the well-being of life can increase. Maintaining health is not as difficult as imagined, one of which is to implement a healthy lifestyle every day.

A healthy lifestyle is a long-term commitment to maintain or do several things in order to support the functioning of the body, so that it has a good impact on health. Some efforts that can be made to implement a healthy lifestyle are maintaining healthy food intake with diet and nutrition, exercising, doing positive activities to avoid stress, and much more. By doing this, the quality of life can also improve and bring a positive influence to the environment.

How Important is Living a Healthy Life?

Implementing a healthy lifestyle is also the most important thing, because according to the World Health Organization (WHO), unhealthy diet and lack of physical activity are the main global health risk factors. Especially with the advancement of food technology, the production of processed food is increasing. Not only that, because of the ease of technology, unhealthy lifestyles make the body vulnerable to various types of health disorders, such as diabetes, heart disease, and cancer.

What Steps Can Be Taken As a Healthy Lifestyle?

Implementing a healthy lifestyle can not be careless. It needs to be adjusted to age, gender, level of physical activity, health conditions, even eating habits. Well, here are the steps that can be applied as an effort in living a healthy life:

Healthy Eating with Balanced Nutrition

A healthy way of life, but quite difficult to implement is to maintain the intake of nutrients that enter the body. This is very important, so that the body can grow, develop, and perform its functions to the maximum. Not only that, the way of food processing must also be considered, so as not to damage the nutrients in it, so that the food that is consussusated still provides benefits.

If you are still stuck in unhealthy eating habits, start by logging all the food consumed every day. This note serves as a reminder so you can limit or increase its consumption. Not only that, but you can also choose natural foods, or in the process of making them no chemicals enter them. The point is to avoid the negative effects that can be produced. To live a healthy life, at least you have to eat fruits and vegetables along with meat and other sources of carbohydrates.

Regular Exercise

This activity has unfortunately been increasingly missed by many people living in big cities. In fact, with the right exercise and in the right time can make blood circulation smooth, as well as strengthen muscles and bones. If your activities are dominated by simple activities, consider moving actively every day. Health experts recommend exercising with a minimum duration of 150 minutes each week. From jogging, swimming, to aerobic gymnastics, you can choose the type of exercise you like to get a healthy and fit body.

Managing Stress Well

There is no denying that stress is also one of the things that you should avoid to get a good health. It’s a heavy burden of life can be stressful, but you have to be smart about managing it. When stress strikes, then the physical symptoms that you can feel are headache, abdominal pain, increased high blood pressure, chest pain, and difficulty sleeping.

To overcome this, you can take the time to relax and do the things you love. Some things, such as yoga or meditation, can also be done to avoid stress. In addition, it is also important to be grateful to keep your mind and heart calm. Spiritual health will also affect your overall physical health, so you can’t ignore it.

Rest Enough

To get a healthy body and mind, you can also get it with enough rest. Make sure your bedtime is always fulfilled and get used to sleeping and waking up at the same time. If you find it difficult to sleep, you can try taking a warm bath, reading a book, or listening to music to make your body more relaxed and more easily asleep.

Those are some healthy lifestyles that you can implement every day. It is important to remember that it is better to prevent diseases by implementing a healthy lifestyle, rather than waiting for the body to get sick.

Diabetes: Chronic Diseases

Diabetes is a chronic or long-term disease characterized by elevated blood sugar (glucose) levels to above normal values. There are two main types of diabetes, namely type 1 and type 2 diabetes.

Diabetes Risk Factors

Risk factors for type 1 diabetes include:

  • Family history or hereditary factors, namely when a person will be more at risk of developing type 1 diabetes if there are family members who have the same disease, because it is related to certain genes.
  • Geographical factors, people living in areas far from the equator, such as in Finland and Sardinia, are at risk of developing type 1 diabetes. This is due to the lack of vitamin D that can be obtained from sunlight, thus eventually triggering autoimmune diseases.
  • Age factor. The disease is most widely detected in children aged 4-7 years, then in children aged 10-14 years.
  • Other triggering factors, such as consuming cow’s milk at an too early age, water containing sodium nitrate, cereals and gluten before the age of 4 months or after 7 months, having a mother with a history of preeclampsia, as well as suffering from diseases of the rye at birth.

Risk factors for type 2 diabetes include:

  • Overweight or obese.
  • High distribution of abdominal fat.
  • Lifestyle is inactive and rarely activities or exercise.
  • History of type 2 diabetes in the family.
  • Blacks, Hispanics, Native Americans, and Asian-Americans, have higher rates than whites.
  • Over the age of 45, although it does not close the possibility can occur before the age of 45 years.
  • The condition prediabetes, which is when blood sugar levels are higher than normal, but not high enough to be classified as diabetes.
  • History of diabetes while pregnant.
  • Women with polycystic ovary syndrome, which is characterized by irregular menstruation, excessive hair growth, and obesity.

Causes of Diabetes

Diabetes is caused by disorders in the body, so the body is not able to use blood glucose into cells, so glucose accumulates in the blood. In type 1 diabetes, the disorder is caused because the pancreas cannot produce certain hormones. While in type 2 diabetes, this disorder occurs because the body is not effective in using certain hormones or lacks certain hormones relative to blood glucose levels. These high glucose levels can damage small blood vessels in the kidneys, heart, eyes, and nervous system, resulting in a wide range of complications.

Symptoms of Diabetes

Some of the symptoms of type 1 and type 2 diabetes include:

  • Often thirsty.
  • The frequency of urination increases, especially at night.
  • Constant hunger.
  • Weight loss for no apparent reason.
  • Limp and tired.
  • Blurred vision.
  • The old wound healed.
  • Frequent infections of the skin, urinary tract, gums, or vagina.

Diagnosis Diabetes

The doctor will diagnose diabetes in a person by conducting medical interviews, physical examinations, as well as supporting examinations such as blood and urine examinations.

Diabetes Complications

Both type 1 and 2 diabetes can cause complications such as retinal eye damage, nerve damage, stroke and coronary heart disease, kidney damage, sexual dysfunction, miscarriage, or stillborn babies from mothers with diabetes.

Diabetes Treatment

Treatment of type 1 diabetes, among others:

  • Certain hormones to control blood glucose. Administration of this hormone by injecting it in the layer under the skin about 3-4 times a day according to the dose recommended by the doctor.
  • A healthy diet and regular exercise to help control blood glucose levels.
  • Take care of the feet and check the eyes periodically to prevent further complications.

Treatment of type 2 diabetes, among others:
Changes in healthy lifestyle, among others:

  • Avoid high glucose or high-fat foods.
  • Improves foods high in fiber.
  • Exercise regularly, at least 3 hours each week.
  • Losing and keeping weight is ideal.
  • Avoid or quit smoking.
  • Avoid or stop consuming alcoholic beverages.
  • Maintain the health of the legs and prevent injured legs.
  • Check your eye health regularly.
  • Administration of diabetes drugs under the supervision of a doctor.

Diabetes Prevention

In type 1 diabetes, among others:

  • Undergoing intensive treatment if there are family members who have type 1 diabetes.
  • Undergo DNA testing to determine the presence of carrier genes or type 1 diabetes.

In type 2 diabetes, among others:

  • Maintain an ideal weight by consuming low-fat foods.
  • Eat foods high in fiber such as fruits and vegetables.
  • Reduce consumption of sugary foods and beverages.
  • Exercise regularly and do a lot of physical activity.
  • Reduces sitting still too long, such as when watching television.
  • Avoid or quit smoking.

When to see a doctor?

Contact your doctor immediately for the best solution if you experience any of the above symptoms.