The National Center for Chronic Disease Prevention and Health Promotion (NCCDPHP) says they have the TOP 4 TIPS on Preventing Chronic Disease.
Tip number 1 says “Don’t Smoke”. They say quitting lowers your risk of heart disease, lung disease, cancer, and other smoking-related illnesses. They stress making a plan can help you manage any stress from quitting, talking to your Doc about some quit-smoking medicines, and also you can call 1-800-QUIT-NOW, and talk with a highly trained coach. They explain for you to not give up, even if you have in the past, the reality of quitting for good is still possible.
The second top tip is to Eat Healthy. The NCCDPHP states good nutrition is essential for staying healthy at any age. People with healthy eating patterns live longer, and have less risk of obesity, heart disease, type 2 diabetes, and certain cancers. They say healthy eating patterns for adults include a variety of fruits, vegetables,whole grains,lean protein,low-fat dairy, limited all sugar, saturated fats, and salts.
The tips they give to succeed is to choose water over sugary drinks, focus on whole fruits, eating variety of vegetables including adding as much to casseroles, sandwiches, and wraps. Choose the whole grain versions of common breads, pastas, and tortillas as well as eating a variety of protein foods like beans, soy, seafood, lean meats, poultry, unsalted nuts and seeds and finally, choose low-fat or fat free dairy.
Tip number 3 is to get some exercise. Physical activity is one of the best ways to improve health now and in the future. Adults need two types of physical activity. The first they state is aerobic physical activity such as walking, biking, dancing, or yard work and the other type described is muscle-strengthening. They state physical activity that works all major muscle groups such as lifting weights, working with resistance bands, push-ups, and squats.
And Lastly, they say to limit excessive drinking. Binge drinking is defined as consuming 4-5 or more drinks on an occasion can lead to high blood pressure, heart disease, stroke, liver disease, and various cancers. They say if you do not drink now don’t start, and if you do drink to do so in moderation: no more that 1-2 drinks per day.
The tip for success in all these areas states for planning, moderation, or illumination and as always in any health lifestyle change, they explain to visit with your health professional for advice.