Change Lifestyle, enjoy extra 12 years!

  1. Why must we change our ‘lifestyle’ to live 12 years more?
  2. NHS says, prevent most deaths by 5 simple steps. [Time to read: 7 mins]

1. Why must we change our ‘lifestyle’ to live 12 years more?

human heart
heart & veins

Diseases of heart & blood vessels are biggest killers, causing 180,000 deaths a year in England & Wales [12] That’s 200 people every day. A Cambridge Uni study followed 14,500 people in England for 20 years, and found that exercise more during middle age reduces your risk of death. 150 mins. a week of good exercise, e.g. walking briskly, cuts your death risk by almost half [48].

A 30 years study in USA, of 120,000 men and women, found that 50 year-olds who kept to five good habits, of change diet to healthier eating, such as a prevent diabetes diet or a pr-ediabetes diet, drink less alcohol, no smoking, and keep weight down, cut their chances of dying from cancer by 2 out of every 3 people, And cut dying from heart disease by a whopping 4 out of every 5 persons. These habits added 14 extra years of life for women and 12 years for men [49].

2. The NHS says you could prevent most deaths by 5 simple steps.

Stop sign
Stop sign

Step 1: If you smoke, Stop, using a free NHS local stop smoking service. Public Health England says, “smoking one cigarette a day carries a risk of heart disease and stroke greater than expected: half that of people who smoke 20 a day. So quit instead of cutting down ! [45]. Within 4-5 years of quitting, your stroke risk is reduced to that of a non-smoker [WHO].

Step 2: Get to a more healthy weight with a pre-diabetes diet and NHS help.

Step 3: Eat a healthy, balanced diet with 8 easy NHS diet tips. A 2015 study found that the cost of bad diets in the UK was £19 billion a year, being almost 1 in 3 of people going into hospital and 1 in 3 people going into care homes.

Step 4: Stress causes changes in your body to help you take on threats or difficulties. Your heart may pound, your breathing quicken, your muscles tense, and you start to sweat. This is known as ‘a fight or flight response’. The NHS guides you on how to manage stress. And here are 12 extra ways to cut your blood pressure without drugs.

Step 5: Take more exercise

Runners feet
runners feet exercising

Check here – do you need more exercise if you are adult aged 19 to 64?  Or if aged over 65? “Exercise is the miracle cure”, says the UK NHS. Most is free & it stops or delays you getting dementia later [43].

Why sitting  for too long is unhealthy? even if you take plenty of exercise.

pointing finger

The 5 steps, above, will help you keep your weight down, keep blood pressure down and  cholesterol at healthy levels , improve your heart & blood health, and lower your risks of type 2 diabetes. So suggest you write the actions you decide into your personal health plan, while you remember them.

page updated 14 August 2020.  © 2020 by social enterprise Diabetes-cutmyrisks.co.uk.™ Ltd.