Eating healthy, doing sports, reducing stress, quitting alcohol and tobacco, sleeping at least eight hours, among other things; These are st...
Eating healthy, doing sports, reducing stress, quitting alcohol and tobacco, sleeping at least eight hours, among other things; These are statements that we have heard throughout life to keep our health in optimal condition and thus ensure we live for many years.
However, lifestyle, customs, culture, and bad habits have caused some people to ignore these recommendations; hence, the mortality rate is increasing day by day.
These tips should be taken seriously, as it concerns our longevity and health; otherwise, we are most likely to have a poor quality of life. This translates into feeling bad most of the time, making it impossible for us to perform at our best with our responsibilities and obligations. We even know that any health complication will generate unforeseen expenses that put our own stability and that of our loved ones at risk.
Causes of premature death
The experts from Harvard conducted several studies to determine the most common causes of premature death, with the primary objective to alert and teach people healthy practices that must change in their lifestyles, and thus reduce the risk factors and mortality.
1 Drink sugary drinks
Many families usually accompany their meals with soft drinks, fruit, sports, or energy drinks; however, most of these beverages contain too much sugar, leading to weight gain, increasing the likelihood of diabetes or heart disease, and of course premature death.
The risk increases when people drink more than one drink per month, so it is advisable to completely eliminate the consumption of these and change them for natural drinks such as water or fruits.
2 High blood pressure
This disease is common and the number one cause of premature death in many countries. It happens when the blood flows with greater force against the arterial walls, causing the amount of blood that the heart pumps to have problems when passing through the arteries, exerting more pressure than normal.
Therefore, it can lead to heart attacks or strokes. To avoid risks, more exercise is recommended; this will help strengthen the heart, allowing the blood that pumps the heart to be better.
Also reducing the intake of refined carbohydrates will lower blood pressure, such as canned fruits and vegetables, white bread, cookies, cakes, sweets, among others.
Another thing that lowers blood pressure is drinking less alcohol, eating more calcium and potassium, losing weight, reducing caffeine, and managing stress.
3 Consumption of trans fats
They are unsaturated fatty acids that are formed industrially by converting liquid oil into solid fat. The problem is that the body is not able to sinter most of these fats, which causes cardiovascular disease, obesity, and increased cholesterol in the arteries.
Despite the health risks, many industries have not completely eliminated them, as they preserve the taste of food. We can find transgenic fats in frozen foods, fried or breaded products, French fries, cookies, margarine, butter, fast food, cakes among others.
What we can do is read food labels, preferably choose those with hydrogenated fats, use better oils, such as canola, olive, or vegetable, avoid consuming fried, baked, or frozen foods.
4 Salt intake
Despite being necessary for the proper functioning of the body and being essential to improve the taste of food, consuming it in excess is one of the main causes of premature death.
There are many diseases related to salt consumption, for example, cardiovascular ones, such as high blood pressure, cerebrovascular accidents, heart failure, difficulty in the functioning of the kidneys, fluid retention, obesity, among others.
It is a bit complex to know how much salt we can consume since many foods contain it naturally. However, it is advisable to read food labels, find salt alternatives (such as herbs, spices), eat fresh foods, rinse canned foods, and avoid preparing too salty food.
Death cannot be generalized
Let's remember that the causes of early death vary from country to country since it depends a lot on people's lifestyle, the optimal place in which they live, the health services they have, the economy, and of course bad habits.
Not only diseases or poor health care puts people's lives at risk, but we can also mention a common cause such as car accidents, due to excessive consumption of alcohol or drugs, violence (homicides), pollution, or sedentary lifestyle.
Therefore, to take care of our health and live many more years having a good quality of life, it is of the utmost importance to take into account the above recommendations. Remember that health is not a game, no one has his life insured; what we can do is take care of ourselves and be more aware of the risks.