The chances of dying from one of these "Prime Time” diseases can be minimised with a few simple and disciplined lifestyle changes, conveniently remembered by the acronym SNAP –
- S for smoking
- N for nutrition
- A for alcohol
- P for physical exercise.
Smoking
Probably the greatest preventable single cause of ill-health in the world today, cigarette smoking is responsible for not only lung cancer but also for high blood pressure, heart attacks, strokes, bladder cancer and impotence (Erectile Dysfunction). Toxic chemicals in cigarette smoke enter the blood stream from the lungs and narrow the arteries. With blood unable to flow freely through these narrowed vessels, the organs to which they carry blood suffer damage. Although quitting smoking isn’t easy, various techniques - nicotine patches, chewing gum, hypnotherapy and even tablets that suppress the desire to smoke - are now available. Putting an end to smoking is probably the single most important step a person can take to improve health and live longer.
Nutrition
The simple fact is that thin people live longer than fat people, who are at greater risk of diabetes, high blood pressure and heart disease. The Body Mass Index (BMI) – a ratio obtained by dividing Weight in kilograms by the square of Height in metres, is a good measure of “fatness”. BMI should ideally be between 20 and 25. Waist circumference is another good objective measure – optimally being between 69 and 89 cm for men and 59 and 79 cm for women. By losing weight, diabetics can reduce their need for medication while those suffering from high blood pressure can bring this down to normal more levels.
Having three or four small meals, rather than nibbling all day and then having a huge evening meal, is best. Eating adequate fruits, vegetables and dairy products as well as minimising the intake of sugary and fried snacks is also important.
Alcohol
For those who enjoy a drink, a good rule to follow is to have “No more than Four”. A word of caution - the number Four here refers to Units of Alcohol per day, not bottles of beer!
One Unit of alcohol equals a 350 ml can of beer, 120 ml glass of wine or a single 30 ml shot of spirits. A recent research study in Britain concluded that those who consumed between two to three Units of alcohol per day had the lowest risk of premature death. However, the risk of a heart attack increased dramatically once a person drank more than three units of alcohol per day.
Exercise
Regular exercise not only prevents heart disease - increasing the amount of regular exercise reduces the risks of getting diabetes, arthritis and fractures in later life. For those with diabetes or high blood pressure, daily aerobic exercise burns up sugar and keeps glucose levels down – and helps reduce blood pressure. While aerobic exercise such as swimming and cycling are fine for fitness and heart health, weight bearing exercises like gym work and walking are helpful to prevent osteoporosis (weakening of the bones).
Prevention is certainly better than Cure. It is much better to avoid a breakdown of your body rather than go looking for doctors to fix you up once the damage has been done.
