5 Benifits of Better Health
Dr. Naresh Trehan's column: Five requests to the youth of India for better health
Youth constitute 27% of India's population, with one in five adolescents and one in three adults being young. The second and third decades of life are often considered the 'healthy phase'. But this period also presents unique health challenges, such as the double burden of nutrition (anaemia and overweight/obesity), substance use, mental health problems, trauma and reproductive problems.
This is also the time when our lifestyle changes drastically as we move from a disciplined life at home to a life of freedom and the rigours of professional demands. Studies show that adolescent behaviour can be linked to more than 33% of diseases in adults and about 60% of premature deaths. India's youth are showing signs of health problems such as diabetes, hypertension, obesity, cancer and heart disease.
These changes indicate that by the time India's youth are able to pay off their education loans, they may face more financial needs, such as medical bills. The good news is that early intervention can reverse this trend. Here are my 5 requests to the youth at the start of the new year
1. Exercise: Exercise to feel good, not to look good. WHO data shows that about 75% of Indians do not do the required exercise of 150-300 minutes a week. Daily physical activity can reduce the risk of heart disease by 80%, type 2 diabetes by 90% and cancer by 33%. Playing outdoor sports also improves brain health and learning ability, improves sleep, increases the release of happy chemicals and reduces depression and anxiety.
2. Learn to form habits in today's hectic world that seeks instant rewards
It's easy to get discouraged. From fast food to 10-minute delivery, the 'everything right now' option has increased. We have lost patience, without which it is impossible to make changes in life. But one of the biggest reasons we fail to form new healthy habits is that we set too big goals or get fixated on making everything perfect. Accept your flaws. Identify potential obstacles and plan for them. Try 'healthy stacking', building a routine from small habits of good health.
3. Many people call sugar, refined flour, white rice and potatoes as 'white poison'.
Because their glycemic index (the ability of a food to increase blood sugar after eating it) is high and they cause rapid changes in blood sugar and blood pressure. This does not mean that you should completely avoid them. Pay attention to how much and in what form you are eating them. About 50%-60% of diseases in India are related to diet.
4. Learn to manage stress Stress is hard to avoid, so learning to cope with it is as important as learning new skills. Prolonged exposure to stress and its hormones disrupts bodily processes. This can lead to damage to blood vessels, blockages and heart attacks. It is probably the leading cause of sudden deaths in young people. Thankfully, there are ways to overcome stress, such as healthy eating, sleep, exercise and mental peace.
5. Practice yoga: It uniquely combines physical activity, breathing and meditation to improve insulin sensitivity, lower blood pressure and relax the nervous system. It provides a circuit breaker to the chaos in the mind. Pursuing hobbies and spending time with loved ones has a similar effect. Pay attention to sleep. It is the way your body heals itself. Sometimes it may be necessary to sacrifice sleep during youth, but staying up all night should not become a habit. Lack of sleep, i.e. less than 8 hours of sleep every day, can lead to serious diseases later on.
Good health is not a destination, but a continuous journey that supports your body and mind. Don't wait for inspiration, do something. The energy you get from this will eventually become your inspiration.
