5 Ways to Start a Healthy Lifestyle
A healthy lifestyle is not just a trend, but is a long-term investment for our health and well-being, but it is often not easy to do because of the various problems and obstacles we face, such as time hours on the way to the office, the food we consume, lack of exercise, lack of picnics, lack of hours of sleep, working hours and workload faced. These problems and obstacles become risk factors for metabolic disease.
Metabolic Syndrome According to the American Heart Association as follows:
Increased waist circumference or belly fat
High triglycerides
High blood pressure
High blood sugar
Low HDL (good cholesterol)
Every year, millions of people die from various diseases. Health Research Data (RISKESDAS) 2018 Indonesia experienced an increase in the prevalence of non-communicable diseases and became the highest cause of death among Indonesians. The following are five types of diseases that require special attention in Indonesia, namely hypertension, diabetes mellitus, stroke, kidney failure and cancer.
The strategy to prevent complications from metabolic syndrome is lifestyle changes. To change our lifestyle we need a 4 pillar + 1 strategy, namely diet, physical activity, sleep hours, stress management and stopping smoking.
1. Diet
A healthy diet is the main key in preventing metabolic syndrome. Here are some tips that you can apply:
Consume Fruits and Vegetables which are rich in fiber, vitamins and minerals which are important for maintaining a healthy body.
Choose Complex Carbohydrates like brown rice, oatmeal, and whole wheat bread.
Limit Sugar and Salt
Avoid Trans Fats and Saturated Fats, choose healthy fats such as those found in olive oil, nuts and fatty fish.
2. Regular physical activity
Physical activity can help control weight, lower blood pressure, and improve insulin sensitivity. Here are some tips to get you started:
Do Aerobic Exercise: Activities such as brisk walking, running, swimming, or cycling for at least 30 minutes a day, five times a week.
Strength Training: Add strength training such as weights or yoga twice a week to increase muscle mass and metabolism.
Daily Activity: Increase daily physical activity in simple ways such as taking the stairs instead of the elevator, walking to work, or doing housework.
3. Sleep Hours
Get enough rest every night, ideally between 7-8 hours of sleep every night to restore energy and improve body function.
4. Stress Management
Prolonged stress can negatively impact health and contribute to metabolic syndrome. Some ways to manage stress include:
Relaxation: Practice relaxation techniques such as meditation, deep breathing, or yoga.
Enjoyable Activities: Do activities you enjoy such as hobbies, hanging out with friends, or listening to music.
5. Stop smoking
Smoking can increase blood pressure and bad cholesterol levels in the body.
By implementing these lifestyle changes, you can reduce your risk of developing metabolic syndrome and improve your overall quality of life. Start with small steps and build up gradually to achieve a healthier, more balanced lifestyle.
If a friend of Hermina experiences metabolic syndrome, immediately consult a specialist in internal medicine at Hermina Hospital, Bekasi.
Download Halo Hermina to make an appointment with specialist doctors at Hermina Bekasi Hospital