Preventing Illness and Disease
The most negative lifestyle behavior is smoking. Smoking contributes to the development of almost all diseases, notably cancer, heart disease, high blood pressure, high cholesterol, diabetes, and asthma. Smoking has the following negative health effects: lowers immunity, making you more likely to get bronchitis, colds, and other infections; interferes with breathing by causing wheezing and asthma; causes snoring and sleep apnea; impairs fine motor skills, leaving you shaky and unable to control your hands. Athletes who smoke have decreased endurance and are more likely to suffer from exercise-induced asthma.
If you quit smoking before the diseases becomes chronic, you can reverse most of the effects smoking has on the bodybreathing, snoring, immunity, and risk of cancer, heart disease, and high blood pressure all improves. Problems exist, however, if smoking has done permanent damage. Severe smoking-related diseases, including cancer, emphysema, and coronary artery disease, are permanent.
HEALTH TIP The best thing you can do for your body is exercise; the worst is smoke.
See Your Doctor
Because doctors and health professionals are trained to recognize, treat, and prevent illness, following their advice is recommended. Each person has different risks of diseases based on genetics and other health history; therefore health recommendations can be slightly different for each individual.
Still, following the basic recommendations outlined below will reduce your risk of severe diseases.
Recommended Medical Testing and Check-Ups
- Yearly check-up (every other year if no health risks)
- Yearly dental exam
- Monthly breast self-exams
- Yearly Pap smear/OBGYN visit after the age of 18 or when sexual activity begins
- Mammogram initially by age 40; high risk by age 35
- Colonoscopy initially by age 40; high risk by age 35
- EKG as recommended by your primary physician
The health benefits and risks of foods has been and will always be a source of excitement, controversy, and research. Although it might seem that dietary recommendations change frequently, the consistent findings are that getting adequate sources of vitamins, minerals, and antioxidants through foods are the best way to stay healthy. Eating a diet rich in fruits and vegetables, and moderate in everything else, has been consistently found to be most beneficial. A general rule is that the darker the color of the fruit or vegetable, the more nutritional value it has. Cancer-fighting chemical groups include phytochemicals and antioxidants. Some of the most beneficial foods, according to recent research include the following:
- TomatoesTomatoes and tomato products contain vitamin C and lycopenes, antioxidant cancer-fighting chemicals that reduce digestive tract (and for men, prostate) and other types of cancer.
- BroccoliBroccoli contains phytochemicals that are thought to make cancer cells less toxic (destructive). Also contains beta-carotene, vitamin C, calcium, and fiber.
- SpinachSpinach is rich in folate, fiber, and ironnutrients needed especially in women. Other similar beneficial vegetables include kale, Swiss chard, and collard greens.
- TeaTea contains phytochemicals, which are cancer-cell fighters. Green tea has been associated with a lower risk of stomach, esophageal, and liver cancers.
- NutsMonounsaturated and polyunsaturated fats in nuts improve levels of cholesterol by lowering triglycerides and LDL along with raising HDL, preventing heart disease and stroke. Nuts also contain fiber and Vitamin E, both of which prevent heart disease and cancer. Next: More super nutrients >>
More on: Children's General Health
From The Active Woman's Health and Fitness Handbook by Nadya Swedan. Copyright © 2003 by Nadya Swedan. Used by arrangement with Perigee, a member of Penguin Group (USA) Inc.
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