Start the meals with vegetables
Starting meals with vegetables is an incredibly simple way to reduce the risk of chronic diseases. Vegetables are packed with vitamins, minerals, fibre, and antioxidants—elements that are known to help maintain healthy body functions. Eating vegetables first helps us feel full faster, which can reduce overeating and keep the weight in check. Maintaining a healthy weight is important for preventing diseases like type 2 diabetes, heart disease, and certain cancers.
A 2024 study shows that adopting a diet high in lean meats, whole grains, fruits, vegetables, and healthy fats. A varied gut microbiota is supported by a varied diet. Aim for a variety of colourful vegetables like spinach, broccoli, bell peppers, and carrots, as different colours mean different nutrients. The more variety, the better!
Drink lemon water for better digestion
Drinking lemon water, especially first thing in the morning, can do wonders for your digestion. The natural acidity of lemons can help balance your stomach’s pH levels, promoting better digestion throughout the day. A healthy digestive system is key in reducing the risk of chronic diseases like irritable bowel syndrome (IBS), heart disease, and even some cancers.
Add cinnamon to tea or coffee
Cinnamon is a delicious spice that does more than just enhance the flavor of your tea or coffee. It has powerful antioxidant properties and can help lower blood sugar levels, which is crucial in preventing type 2 diabetes. Cinnamon also has anti-inflammatory effects, making it beneficial for people at risk of heart disease or joint-related issues.
According to a 2024 study, Cinnamon might be useful for preventing and reducing cognitive function impairment. sprinkling a little cinnamon in the morning cup of coffee or tea, you’re not only improving the taste but also giving your body a protective boost.
Consume dark chocolate
Yes, you read that right! Dark chocolate, when consumed in moderation, can be good for your health. The antioxidants found in dark chocolate—especially flavonoids—have been shown to improve heart health by increasing blood flow and reducing blood pressure. These effects can help reduce the risk of cardiovascular diseases, which are one of the leading causes of death worldwide.
Pieces of a decadent dark chocolate bar rest on a warm background.
A study done in the year 2022, due to its many health advantages, dark chocolate has been popular for many years. It has a number of health-promoting elements (bioactive components, such as procyanidins, theobromines, flavonoids, and polyphenols), as well as vitamins and minerals, that have a good effect on human immunological function.
Sleeping right and in a consistent pattern
Sleep is an overlooked aspect of health, but it plays a significant role in preventing chronic diseases. Lack of sleep has been linked to increased risks of obesity, heart disease, diabetes, and even cancer. During sleep, your body works to repair itself, regulate hormones, and strengthen the immune system.
(Pic courtesy: iStock)
Regular exercise into the routine
Exercise is one of the most effective ways to reduce the risk of chronic diseases. Regular physical activity helps maintain a healthy weight, improves heart health, strengthens bones, and boosts mental well-being. Even something as simple as a daily walk can make a big difference.
WHO recommends at least 150-300 minutes of moderate exercise, such as brisk walking, swimming, or cycling, on most days of the week. This helps lower the risk of conditions like type 2 diabetes, stroke, and hypertension. Not only will your body thank you, but your mind will benefit from the stress-relieving effects of exercise as well.
Keep your body hydrated
This is a very simple health tip to lower the risk of chronic diseases is to stay hydrated, which is crucial for general health. High blood pressure, migraines, kidney stones, and even cognitive decline can result from dehydration. Maintaining skin suppleness, promoting digestion, and helping in the removal of toxins are all made possible by drinking adequate water.
