1A3 Staying Healthy

Hey hey hey!

Well i'm back again for my fourth blog- still don't think i have a reader but what the hell i will press on.

This blog is entitled staying healthy. I define healthy as being free from disease. Fitness, or well-being, will be addressed in the next blog. Again we will presume that our subject is going to live for 100 years. So the object of the blog is to prescribe a lifestyle which will prevent those diseases which most frequently finish off human life.

So what are the biggest killers in the western world?

1. Coronary Heart Disease (17% of all people in the western world die from this) -

Caused by smoking, stress, high blood pressure, excessive drinking, sedentary lifestyle and a poor red-meat rich, transfat rich, cholesterol rich, high salt diet (often leading to obesity)

2. Stroke (10%) -

All the same causes as heart disease (smoking, diet, obesity, lack of physical activity and alcohol abuse) plus subtance abuse (such as ice or meth). So say not to drugs (well to be more precise drug dealers - the drugs won't understand what you're saying).

3. Lung cancer (6%) -

90% of lung cancer is caused by smoking. The likelihood of developing most cancers can be reduced by cutting out smoking (again) eating a good diet (cut out red meat and animal fats) minimising alcohol intake, exercising and regular screening (especially if you have a family history).

4. Lower respiratory infections (5%) -

Lots of types and causes, but big picture: don't smoke

5. Obstructive pulmonary disease (4%) -

I.e chronic bronchitis and emphysimia- caused by smoking (but people who live in cities with bad air pollution may be affected with this. Again choose a good place to live.)

6. Colon cancer (3%)

All the usual stuff plus eat a high-fiber diet. (All bran)

7. Accidents (4%)

Not a disease but be careful don't take stupid risks.

8. Dementias (3%)

Major causes are smoking, stress, obesity, poor quality sleep and lack of mental stimulation.

Weight training combined with aerobic training seems to help.

A mediterranean diet helps (think fish). Eat small meals throughout the day to keep insulin level consistent. Avoid refined sugar and white flour products which spike insulin levels leading to brain inflammation. Drink tea (esp green) very often and coffee occasionally.

Learning keeps your brain active- always be reading a book, studying something, finding something new- do crosswords and sudokus. Practise memorizing. Do things differently to avoid brain-rotting routine.

Create a sleep routine though- go to bed and get up at the same time everyday if possible- aim for 8 hours in bed.

Control stress by giving up stressful jobs, leaving stressful relationships. Do daily relaxation activities (yoga, walking in nature, petting animals, tai chi). Take time to know thyself and think about your life, write it down like I am doing now.

Again smoking and heavy drinking (the two arch enemies of human health) will shit up your brain. But head trauma will too (so wear a helmet if you're going to do something where your head might get hit). The juries still out on mobile phones.... they could be the 21st century's answer to smoking....

9. Diabetes (3%) Can lead to Alzheimers. Type 1 (10% of cases) is non preventable but type 2 is.

Big contributors are lack of exercise and obesity. Follow all the above tips. (Think diet - esp cut out those simple sugars and cut down on white carbs- and exercise, there is a trend developing). 30 mins a day.

10. Breast Cancer (3%) See general advice on preventing cancer.

11. Stomach Cancer (2%) A tricky one - the causes are not clear but the general advice holds. Green tea seems to be good and aspirin too.

other leading causes of death-

Septicemia - Appropriate treatment of localized infections can prevent septicemia.

Medical errors - well if you follow my advice you shouldn't be needing to go into hospital too much.

Flu/Pneumonia - Booster the immune system with vit c and a good diet. good sleep and low stress can help prevent this. And practise good hygiene. Plus all the usual stuff about smoking, exercise, diet. Get immunized against flu if you want. (esp if you are old).

Liver Disease - Get vaccinated for Hep A and B. Cut down on Alcohol. Practise good hygiene, don't drink tap-water in dodgy coutnries.

HIV/Aids - very simply, rubber up. Always.

Road Traffic Accidents - see my last blog.

Childbirth - Go with a doctor you trust.

Hypertensive heart disease - ie from high blood pressure. Again no smoking, cut down on drinking, chill out (don't stress), watch your diet (esp high salt, high fat) and exercise. Cut down on cholesterol.

Skin cancer - Use sun block, hats and cover up. Don't be fooled by the media- a suntan does look sexy yes but you will look a crocodile skin handbag by the time you are forty.

So the good news is most of these diseases have similar causes and can be avoided by a healthy lifestyle: eating a healthy diet (based on fruit, wholewheat bread and pasta, brown rice, grains, low fat dairy, poultry and fish -rather than red meats- and vegetables), drinking lots of water, not smoking, reducing the intake of trans fats, simple sugars, refined foods and salt and drinking alcohol in moderation. Regular exercise lowers the risk of being a statistic as do the careful usage of nutritional supplements. A positive outlook and attitude also seems to improve health ( for reasons as yet unclear).

GOAL 1A3: I am committed to eat well, exercise regularly, not smoke, drink moderately, sleep well, learn, do new things and maintain a positive outlook to remain healthy for the duration of my 100 years.

So is it possible to die of old age or naturally? The answer is no- injury or disease: one of these bastards is going to take us at some stage- but this commtiment (goal 1A3) will prevent it for as long as possible and let us enjoy the life that comes between the birthing and the dieing.

Join me for the next blog- which will be on the subject of Getting and Staying Fit.

Well thats all for me, best of luck with your driving test,

Huffbert x x x