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BMI and Its Relation to Chronic Diseases: How to Lower Your Risk
Having an unhealthy body mass index (BMI) can increase your risk for a number of chronic diseases, such as type 2 diabetes, heart disease, stroke, and various types of cancer. The good news is, you can lower your risk for these chronic illnesses by making healthy lifestyle choices and taking preventive measures. Here’s how.
1. Maintaining a Healthy Weight for Your Age & Height
The first step to lowering your chronic disease risk is to maintain a healthy weight for your age and height. Monitoring BMI levels is one way to make sure you’re within a healthy weight range. If your BMI falls outside of the “normal” range, you may need to speak with your doctor to establish a healthy weight goal. To calculate your BMI, you will need to know your current weight (in kilograms) and your height (in meters).
2. Eating a Nutritious Diet
Maintaining a healthy diet is essential for keeping your body healthy, preventing diseases and optimizing your BMI. Eating a balanced diet rich in vegetables, fruits, lean proteins, fiber, and healthy fats can help you reach your health goals and reduce your risk for chronic diseases. In addition, limiting foods and drinks with added sugars and salt is recommended, as these can increase your risk for chronic illnesses.
3. Prioritizing Physical Activity
Making physical activity a daily priority can help you reach a healthy weight and lower your risk for chronic diseases. Finding activities you enjoy and can stick with, such as biking, swimming, or walking can make it easier to stay active. Aim for 30 minutes of physical activity on most days of the week and try adding in activities like strength training and stretching.
4. Practicing Stress Management
Finding ways to manage everyday stress can also help you maintain your health and reduce your risk for chronic illnesses. Healthy habits such as meditation, yoga, deep breathing and journaling can help reduce stress, as can regular physical activity. Additionally, take time for yourself, prioritize quality sleep and create a plan for how to handle stressful situations.
Conclusion
Making healthy lifestyle choices and taking preventive measures, such as maintaining a healthy BMI, eating a nutritious diet, prioritizing physical activity and practicing stress management can all help lower your risk for chronic diseases. Doing so can also lead to a longer and healthier life.
