Disease prevention: 5 important things you need to know

Health is a precious gift for everyone, and caring for your health means caring about disease prevention. The more you know about diseases, the more you can reduce the risk of getting sick, not only for yourself but also for those around you. Here are 5 important things that Soumaki has compiled and hopes can help you become healthier and happier.

Point 1: Make a list of chronic diseases need to prevent

To effectively engage in disease prevention, it is crucial to clearly identify the specific conditions you are striving to prevent.

You may not be aware, but non-communicable diseases are the primary cause of high mortality rates in many countries. Statistics from the Vietnamese Ministry of Health also indicate that the proportions of morbidity and mortality due to non-communicable diseases increased from 43% and 45% in 1976 to 61% and 59% respectively in 2003.

The chronic disease groups to be mindful of include:

1. Cardiovascular diseases:

This includes conditions such as angina, chest pain, stroke, and coronary artery disease. Prevention involves maintaining a healthy lifestyle, following a balanced diet, engaging in regular exercise, managing weight, avoiding smoking, and reducing stress.

2. Diabetes

Characterized by high blood sugar levels that cannot be properly regulated. Prevention involves maintaining a healthy diet, regular physical activity, weight management, avoiding risk factors such as obesity and genetics, and regular monitoring of blood sugar levels.

3. Chronic respiratory diseases

This includes chronic bronchitis and chronic obstructive pulmonary disease (COPD). Prevention involves avoiding smoking and exposure to secondhand smoke, protecting the respiratory system from harmful substances, avoiding air pollution, and improving lung health through light physical activities.

4. Cancer

Various types of cancer such as lung cancer, breast cancer, colorectal cancer, skin cancer, etc. Prevention involves avoiding smoking, limiting exposure to cancer-causing substances like tobacco and UV radiation from the sun, maintaining a healthy lifestyle, and regularly screening for early detection and treatment of cancer.

5. Chronic kidney disease

Chronic kidney disease progresses slowly and causes permanent damage to kidney function. Prevention involves controlling blood pressure, maintaining blood sugar levels within normal limits, avoiding uncontrolled medication use, staying hydrated, and following a balanced diet.

6. Bone and joint diseases

This includes arthritis, osteoporosis, and gout. Prevention involves maintaining a healthy lifestyle, including a diet rich in calcium and vitamin D, regular exercise, avoiding smoking, and reducing stress.

Point 2: Maintain a healthy lifestyle

With just a few small changes in your life, you can have a healthy lifestyle that can prevent diseases

1. Healthy eating

Nutrition plays a crucial role in disease prevention. A healthy and balanced diet can enhance the immune system, provide essential nutrients for the body, and reduce the risk of various diseases.

Include a variety of foods in your diet that provide vitamins, minerals, proteins, carbohydrates, and essential fats for your daily meals. Did you know that 80% of coronary heart diseases, 90% of type 2 diabetes, and one-third of cancers can be prevented through a healthy diet, increased physical activity, and quitting smoking?

2. Regular exercise

Plan and engage in regular physical activities such as workouts, walking, running, swimming, yoga, or any activity you enjoy. The goal is to perform at least 150 minutes of moderate-intensity activity each week.

3. Sufficient sleep

Ensure you have adequate and quality sleep every night. Sufficient sleep helps the body recover, boosts the immune system, and enhances mental well-being. Pay attention to sleep cycles to achieve deep and restful sleep.

Avoid stimulants, alcohol

To maintain good health and prevent diseases, avoid using stimulants like tobacco, caffeine, and other stimulating substances. Also, limit alcohol consumption.

See more: What is healthy lifestyle? Discover the secrets to happiness and energy

Point 3: Personal hygiene for disease prevention

Here is a list of hygiene tips that you should keep in mind

1. Hand hygiene

Hand hygiene is an important habit to prevent the spread of bacteria, viruses, and other disease-causing agents. It is a simple yet effective method to protect your health and prevent illness. Key moments to practice proper hand hygiene include:

• Before eating and thoroughly washing hands with soap and water

• After handling garbage to avoid the buildup of dirt on hands

• Covering your mouth when sneezing or coughing

• Anytime after playing with animals

• After changing diapers for a baby

• Before cleaning and treating wounds

2. Nail hygiene

In addition to cleaning hands, it's also important to pay attention to nail hygiene. Maintaining long nails on both hands and feet can create an ideal environment for bacteria and fungi to thrive due to the accumulation of dirt.

3. Oral hygiene

Proper and regular oral hygiene not only gives you a bright smile and healthy teeth but also plays a significant role in overall body health. To ensure effective oral hygiene, you should brush your teeth at least twice a day for a minimum of 2 minutes each time. The best times to perform oral hygiene are before going to bed and after waking up in the morning. Additionally, you can use mouthwash containing antimicrobial agents and dental floss to assist in removing food debris and plaque, preventing tooth decay.

4. Bed hygiene

Maintaining cleanliness of your mattress is crucial for maintaining daily health and quality sleep. A clean and fresh bed not only provides comfort but also helps you have a better and deeper sleep. Furthermore, keeping your bed clean reduces the risk of respiratory and skin issues caused by dust and bacteria.

See more: Sustainable lifestyle - A beautiful commitment for future generations

Point 4: Regular health check-ups and vaccinations

Following this step:

1. Regular health check-ups

To maintain good health, it is crucial for you to undergo regular health check-ups at least every 6 months. Many cases have been detected early through routine screenings, especially for cancer and pre-cancerous conditions.

For example, men aged 50 and above should undergo regular colonoscopy to detect early signs of colorectal cancer. Additionally, prostate-specific antigen (PSA) testing should be done every 3 years to detect early prostate cancer.

For women aged 50 and above, monthly breast self-examination and mammography every 1-2 years for those at high risk should be performed.

       2. Vaccinations

Additionally, it is important to pay attention to vaccinations, as they help reduce or eliminate the risk of many infectious and life-threatening diseases.

Some vaccines should be administered early, such as the HPV vaccine (which protects against the virus that can cause cervical cancer) and the hepatitis B vaccine. It is especially important to seek immediate vaccination if bitten or scratched by a dog or cat to prevent rabies.

Point 5: Avoid unnecessary stress

The research conducted by scientists indicates that suppressing emotions can increase the risk of premature death by 30% and the risk of developing cancer by 70%. Prolonged suppression of negative emotions such as anger, sadness, and others can have a severe impact on cardiovascular health and blood pressure.

Acknowledging our own emotions is extremely important, and we need to learn how to deal with them and take control of our reactions and actions. Additionally, we should prioritize self-care. Meditation is one example of a practice that can help in this regard.

Conclusion