Heart disease and strokes are serious health concerns around the world, however, 80% of premature attacks are preventable. While risk factors like genetics and age cannot be controlled, it is possible to modify one’s lifestyle to reduce the likelihood of developing heart conditions. It is important to start developing these habits as early as possible to lead a longer and healthier life. Here are eight things one can do to prevent ailments of the heart: Eat healthier Adding foods like vegetables, fruits, legumes, whole grains, nuts, plant-based proteins, lean proteins, and fish to one’s meals can significantly reduce the risk of heart disease. Further, limiting the intake of refined carbohydrates, refined meats, and processed foods can help maintain optimal heart health. Exercise regularly Adults must aim for at least 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of high-intensity vigorous activity per week to stay healthy and prevent diseases. Keep cholesterol in check High levels of cholesterol can clog the arteries and increase the risk of coronary artery disease and heart attack. Lifestyle changes and treatment plans as advised by the doctor can help lower cholesterol levels and stay healthy. Manage diabetes Having diabetes doubles the risk of having diabetic heart disease because high blood sugar can damage blood vessels and nerves around the heart. It is important to get tested for diabetes and to keep it in check. Get enough sleep Not getting a healthy amount of sleep (7–9 hours for adults) also increases the risk for high blood pressure and diabetes, which can result in heart disease. One should consult their doctor in case they face issues with getting adequate sleep. Manage stress High blood pressure and stress have been linked to heart health. It is important to find ways to manage stress, which may include healthy coping mechanisms such as exercise, listening to music, treatment options, and other relaxation techniques.

Chronic obstructive pulmonary disease, or COPD, is an inflammatory lung condition characterized by obstruction of air passage to the lungs. The term COPD entails a wide range of progressive lung diseases, including emphysema and chronic bronchitis. According to estimates, nearly 30 million people nationwide grapple with COPD, and over half of these cases are undiagnosed. Besides consulting a pulmonologist and following the prescribed treatment course, avoiding negative lifestyle habits can facilitate healing from COPD. Following a meal plan high in carbohydrates Increased intake of carbohydrates raises carbon dioxide production, which can worsen COPD symptoms. It has been found that a meal plan low in carbs and high in healthy fats can help individuals with COPD manage their symptoms better. While the body requires carbohydrates to produce energy, it is best to limit one’s carb intake, having healthy complex carbs like whole grains, potatoes cooked with the skin on, peas, and lentils in limited quantities and incorporating healthy fat sources, such as nuts, nut butters, and clarified butter, into one’s meals. Binging on processed and fast foods Processed and fast foods contain large quantities of empty calories, sugar, and saturated fats, directly causing increased calorie intake and culminating in lifestyle diseases like cholesterol and heart problems. Such health issues can trigger or aggravate breathing problems and COPD symptoms. Thus, patients with COPD must avoid fast foods like burgers, fries, and pizza, replacing them with healthy, nutrient-rich meals prepared at home. Not staying physically active A study has found that regular exercise entails long-term health benefits for patients with COPD. Exercise is essential to improve blood circulation and enable the body to utilize oxygen better, contributing to better health among individuals grappling with COPD. Aerobics, jogging, walking, cycling, swimming, and resistance training can help patients cope better with COPD. Having an erratic sleep schedule Having a good night’s sleep is essential while healing from COPD; unfortunately, sleep issues are highly prevalent among patients with this condition.

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Vitiligo is a skin condition that causes loss of skin pigmentation in patches. Although vitiligo can affect any body part, it typically occurs on one’s face, hands, neck, and skin folds. Sometimes, it may also affect the eyes, mouth, wrists, fingers, and genitals. It has been estimated that about 2.8 million people nationwide develop this condition, which is believed to result from a combination of genetic and environmental causes. Here’s everything to know about vitiligo: Vitiligo signs and symptoms that should not be ignored Loss of skin color in patches Persons with vitiligo experience gradual loss of skin pigmentation, which takes place in patches. It usually shows up in skin creases and certain areas of the body, eventually spreading to other parts. Graying or whitening of one’s hair Early whitening or graying of one’s hair on the eyebrows and eyelashes, scalp, and beard is a common symptom of vitiligo. Affected mucous membranes Sometimes, vitiligo spots may develop only on the mucosal parts of one’s body, such as the inner nose, lips, and genitals. This condition is called mucosal vitiligo. Causes and triggers Vitiligo is thought to be caused by a deficiency of melanin, which is responsible for one’s skin color. Here are some factors that may trigger or aggravate this condition: Genetic factors Studies have shown that mutations to the genes NLRP1 and PTPN22 are associated with increased susceptibility to vitiligo. Malfunctioning of these genes causes the immune system to attack itself, leading to tissue damage and inflammation and triggering vitiligo symptoms. Cuts or sunburns Individuals already predisposed to vitiligo may be highly sensitive to any external factors that can cause harm to the skin. For example, a cut or sunburn can cause one to develop vitiligo even in areas that were previously free of these symptoms. Exposure to certain chemicals Exposure to certain types of chemicals can also cause the onset or spread of vitiligo.