Prevent The Spread Of Disease
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Prevent The Spread Of Disease
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March 23, 2022 / Diet, Food & Fitness
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Health is wealth. This common saying holds a lot of weight because it has truth behind it.
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But what exactly is disease prevention and how can you prevent diseases from happening? Integrative medicine physician Irina Todorov, MD , offers nine ways to prevent diseases and how to take care of yourself so you can live your healthiest, best life.
“For good health and disease prevention, avoid ultra-processed foods and eat homemade meals prepared with basic ingredients,” says Dr. Todorov.
A study published in 2019 concluded that consumption of more than 4 servings of ultra-processed food was associated with a 62% increased hazard for all-cause mortality. For each additional serving, all-caused mortality increased to 18%. These foods can cause chronic inflammation, a normal bodily process gone awry that can contribute to heart disease, diabetes and even cancer.
“It’s crucial to read food labels carefully,” warns Dr. Todorov. “Most foods that come in a package have more than five ingredients or have ingredients that you cannot pronounce. Many foods labeled as diet, healthy, sugar free or fat free can be bad for you.”
What do all healthy diets have in common ? They consist of fruits and vegetables, beans, lentils, whole grains like quinoa, brown rice and steel-cut oats, nuts and seeds and healthy oils like extra-virgin olive oil.
“A great example of a healthy eating pattern is the Mediterranean diet ,” says Dr. Todorov. “Talk to your doctor or dietitian to help create a meal plan that works for you.”
When checking your cholesterol , your test results will show your cholesterol levels in milligrams per decilitre. It’s crucial to get your cholesterol checked because your doctor will be able to advise you on how to maintain healthy levels, which in turn lowers your chances of getting heart disease and stroke.
Do you have high blood pressure ? Even if you don’t think so, keep reading. Based on data published from the Centers for Disease Control and Prevention (CDC) , about 45% of adults in the United States have hypertension defined as systolic blood pressure, diastolic blood pressure or are taking medication for hypertension.
Normal blood pressure is defined as blood pressure <120/80 mmHg. Having hypertension puts you at risk for heart disease and stroke, which are leading causes of death in the United States.
Even small weight loss can help manage or prevent high blood pressure in many overweight people, according to the American Heart Association.
“Start off slow and find an activity you enjoy,” says Dr. Todorov. “That can make a big difference in both your blood pressure and health.”
Throw away any common misconceptions about exercising like that it has to be in a gym or a structured environment. Frequency (how often), intensity (how hard) and time (how long) are what matter the most.
“Start where you are and gradually increase your physical activity,” says Dr. Todorov. “My motto is some exercise is good but more is better.”
Taking 10,000 steps a day is a popular goal because research has shown that when combined with other healthy behaviors, it can lead to a decrease in chronic illness like diabetes, metabolic syndromes and heart disease. Exercise does not need to be done in consecutive minutes. You can walk for 30 to 60 minutes once a day or you can do activities two to three times a day in 10 to 20 minute increments.
“There are so many different options for exercise available to us today,” says Dr. Todorov. “Take advantage of free gym and app trials, YouTube videos, resources from your local library and virtual gym classes. Walking in the park adds the benefit of spending time in nature.”
“Dare to be different from the average American, who is more likely to be obese than adults in any other developed nation,” says Dr. Todorov.
To see if you are at a good weight for your height, calculate your body mass index (BMI).
If you are overweight or obese, you are at higher risk of developing serious health problems, including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems and certain cancers. If you are overweight or obese, you doctor or nutritionist will be able to help you get on the right path towards your ideal body mass.
For good preventive health, cut back on soda, candy and sugary desserts, which can cause blood sugar to rise. If you have diabetes, this can damage your heart, kidneys, eyes and nerves over time.
Aside from understanding what makes your blood sugar levels hike up, the American Heart Association recommends eating smart, managing your weight, quitting smoking and moving more as measures to manage your blood sugar.
“In addition, having your blood pressure, blood sugar and cholesterol in a normal range decreases your risk for heart disease,” explains Dr. Todorov. “This lowers your risk of being diagnosed with cancer.”
If you smoke , there is probably no other single choice you can make to help your health more than quitting.
The CDC found that smokers are more likely than nonsmokers to develop heart disease, different types of cancer, stroke and more. Not only that, but smoking increases your risk of dying from cancer.
“Smokers lose at least 10 years of life expectancy compared with people who never smoked,” says Dr. Todorov. “People who quit by age 40 reduce their risk of smoking-related death by 90%.”
Sleep restores us and has a huge effect on how we feel . If you have trouble sleeping, try to establish a sleep routine. A good sleep routine includes going to bed and waking up at the same time every day and avoiding eating heavy meals and alcohol. It’s important to stop screen time from your devices 2 hours before bedtime, too.
To wind down before bed, Dr. Todorov recommends:
“Research shows that daily exercise improves sleep in patients with insomnia, too,” says Dr. Todorov. “Try to avoid vigorous exercise 2 to 3 hours before bedtime.”
It’s no exaggeration: health screenings can save your life. They are designed to catch cancers and serious problems early for more successful treatment.
“There are screening recommendations for adults and women specifically, and varied screenings depending on your family history,” says Dr. Todorov. “Some screening recommendations have changed, so talk to your doctor.”
Making healthy lifestyle changes overnight isn’t realistic, but taking the necessary steps to ensure you’re staying on top of your health will put you ahead and help you be the healthiest you can be.
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
Health is wealth. Here are a few ways to prevent diseases and to take care of yourself so you can live your healthiest, best life.
David Huner is a health and fitness expert. He loves writing on his life experience related to living a healthier lifestyle, in the hopes of empowering readers to make healthier choices in their own lives. David has published two books, Happy Life Happy Career and Thoughts Create Reality.
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Our body is vulnerable to infectious diseases. Our system may have its way of protecting itself from disorders, but it may not be enough to ward off all these threats. Getting sick may also be inconvenient because you need to buy prescribed medication which may be costly.
Organisms like bacteria, viruses, parasites, and fungi cause infectious diseases. If the body doesn’t have enough defense to fight back, the symptoms may be more terrible. Some are even contagious.
Health institutions are widening their research to treat different kinds of infectious diseases and prevent them as much as possible. Learn more about one of your health’s archenemies by reading health books or searching through a training website .
Stop the spread! Increase your protection by doing these tips:
Personal hygiene is one of the most effective protection against diseases. Consider regularly taking a bath to cleanse your body from sweat to viruses, fungi, and bacteria that may have attached to your body due to air or from previous physical contact. You may use an anti-bacterial soap to ensure germs won’t last long.
In addition, we often use our hands to do our tasks. From opening a doorknob or refrigerator to handshakes, these are just some of our routines that may make us prone to infectious diseases.
Do you want to feel a calming breeze of cold water, or are you much more comfortable if it’s way warmer? You may use either warm or cold water to wash your hands. After all, either temperature removes the same number of germs.
Thoroughly rub your hands using anti-bacterial soup. The World Health Organization (WHO) suggests that washing your hands with soap and water may take 20 seconds to be effective. Gently but surely wash your palm, fingers, and the skin between them. Then, rinse your hands to remove the soap residue.
Wet hands may spread germs much easier. You may dry your hands with a clean towel or an air dryer. Avoid drying your hands using your clothes. A dirty piece of cloth may contaminate your hands and make your 20-second handwashing session all for naught.
Given how prone our hands are to germs, the WHO also recommends washing our hands regularly. Wash your hands after using the toilet, handshaking, and even after touching your nose.
Utensils may also be a potential cause of spreading germs. Don’t use the utensils that others use, even if the people you’re with at home are family members. Aside from hand contact, utensils like spoons and forks may have germs ready to jump in for a new human host. Consider having your own designated utensils or use disposable utensils instead to prevent contamination.
Infectious diseases can spread through the air. Crowds and other substances outdoors may carry germs that may be harmful to our health. Not all facilities outside may not have enough sanitation to keep them away from bacteria and viruses.
Aside from this, others may not be sneezing or coughing, but they may only be asymptomatic yet have infectious diseases like the flu. Consider not going out if you think the reason why you’re leaving your home isn’t that important.
If you need to leave the comfort of your home, wear a face mask. Wearing one can increase your protection from harmful substances that can transmit diseases through the air. You may find them uncomfortable, though, so consider choosing your preferred facemask from shops that are suited for your taste.
Getting vaccinated may help protect your body against infectious diseases by boosting your immune system and creating antibodies powerful enough to knock off a potential threat. You may be uncertain about this because some vaccination substances may cause side effects, though they will wane in time. Aside from this, you may find medical needles frightening, but it’s worth the shot. Consider letting yourself go to a health center to get your dose.
Our body has a natural ability to protect itself against a potential threat even to infectious diseases. Consider having a healthy diet to support your body’s immune system. Vitamins and other supplements are helpful to get the job done and to keep you healthy. Prevent the spread of germs by making it draw its last breath in you.
Infectious diseases are harmful illnesses that may cause harm to our health. Some of them are contagious and deadly, so we must protect our health and the people around us by being mindful of ways to prevent their spread. The government and other institutions are constantly guiding the public to do so. To make it most effective, be responsible for your wellness.
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Infections are caused by microscopic organisms known as pathogens—bacteria, viruses, fungi, or parasites—that enter the body, multiply, and interfere with normal functions. Infectious diseases are a leading cause of illness and death in the United States and around the world. For certain people--particularly those with underlying illnesses like heart disease or cancer, those who have serious injuries, or those who are taking medications that weaken the immune system—it's more difficult to avoid getting sick with an infection. Living in an affluent country like the United States, the threat we face from deadly viruses, bacteria, and parasites can seem remote, but these infectious microbes are ever present among us, according to Dr. Michael Klompas, writing in the Harvard Medical School Special Health Report Viruses and Disease . Dr. Klompas is an infectious disease specialist at Harvard-affiliated Brigham and Women's Hospital. However, for most healthy people, following a few basic principles can go a long way in helping to prevent infections.
Not long ago, no one understood that infectious diseases were caused by tiny organisms that moved from person to person. Even now, although we know that microscopic living microbes cause disease, how they do so is not always obvious. But we do know that most microbes enter through openings in the body—our noses, mouths, ears, anuses, and genital passages. They can also be transmitted through our skin through insect or animal bites. The best way to prevent infections is to block pathogens from entering the body.
The first line of defense is to keep germs at bay by following good personal hygiene habits. Prevent infection before it begins and avoid spreading it to others with these easy measures.
Although most cases of food-borne infection are not dangerous, some can lead to serious medical conditions, including kidney failure and meningitis. You can prevent infections by food-borne pathogens in your household by preparing and storing foods safely. The following precautions will help kill microbes that are present in the food you buy and help you avoid introducing new microbes into your food at home:
Whether you are young or young at heart, getting vaccinated is an essential part of staying healthy. Many serious infections can be prevented by immunization. While vaccines may cause some common side effects, such as a temporarily sore arm or low fever, they are generally safe and effective.
Consult your health care provider regarding your immunization status. In general:
If you are planning a trip, ask your doctor if you need any immunizations. Discuss your travel plans with your physician at least three months before you leave.
The only sure way to prevent sexually transmitted diseases is to not have sexual intercourse or other sexual contact. That's not an option for most people, so the next best choice is to follow these safer sex guidelines:
If you do have sex with a new partner, make sure the partner is tested, and take the following precautions:
Both mosquitos and ticks are carriers of viruses and bacteria. And both have been associated with serious epidemics in the last decade.
While it's true that most mosquitoes in northern climates don't transmit disease, some do. Within one decade, West Nile virus has spread throughout the United States and parts of Canada. Several other forms of mosquito-borne encephalitis are also carried by mosquitoes in North America. Tropical diseases pose a threat if the mosquitoes that carry them hitch a ride in boats or expand their range northward from Central America.
Ticks are widespread and can transmit a variety of diseases, including Lyme disease and many others. They live in grassy and brushy areas and are most prevalent during wet seasons. A common hiding place is in wet leaves. They often infest animals, including field mice and deer. And they may be transported into your home by your pets.
The following can help prevent infections from bug bites:
Controlling the population of mice or rats in and near your home can help you avoid pathogens spread by rodents and also help control the population of ticks that spread disease. Rodents can harbor a number of pathogens, including lymphocytic choriomeningitis virus, leptospirosis, plague, and hantavirus. Other wild animals can also transmit rabies and other infections. The following measures can help you avoid getting sick from diseases transmitted by animals:
– By Beverly Merz
Executive Editor, Harvard Women's Health Watch
Image: marieclaudelemay/Getty Images
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No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
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