In 2019, the top 10 causes of death accounted for 55% of the 55.4 million deaths worldwide.
The top global causes of death, in order of total number of lives lost, are associated with three broad topics: cardiovascular (heart disease, stroke), respiratory (chronic pulmonary disease, lower respiratory infections) and neonatal conditions (which include birth trauma, neonatal sepsis and infections, and preterm birth complications).
- The world’s biggest killer is ischaemic heart disease, responsible for 16% of the world’s total deaths.
- Diabetes has entered the top 10 causes of death, following a significant percentage increase of 70% since 2000.
- Kidney diseases have risen from the world’s 13th leading cause of death to the 10th.
- Worldwide obesity has nearly tripled since 1975, with about 13% of adults being obese and about 39% of adults being overweight.
- Lifestyle related diseases include atherosclerosis, heart disease, and stroke; obesity and type 2 diabetes; and diseases associated with smoking, alcohol, and drug abuse.
Lifestyle related diseases are preventable when we adopt healthy diversified and balanced diet patterns and regular physical activity. I am sharing here with few tips to prevent lifestyle related diseases.
Let food be your medicine – Hippocrates, Father of medicine.
Food plays an important role not only in prevention but also in management of various diseases. A balanced diet is one which contains different types of foods in such quantities and proportions that the need for all nutrients such as carbohydrates, proteins, fats, vitamins, minerals, water and fiber are adequately met.
Choose healthy, traditional homemade food instead of processed, ready to eat convenience foods. Processed foods are typically refined, calorie rich, but not nutrient rich.
Nutrient types and their importance
Carbohydrates – Also called as go foods, keep the body engine running. These are energy giving foods which help the body to work and support other functions. The brain, kidneys, central nervous system and muscles to function properly, carbohydrates are needed.
Food sources – Rice, wheat, potatoes, bread, maize, banana, sweets, sugar cane, sweet fruits and honey. Vegetables, beans, pulses, nuts and seeds also contain carbohydrates but in lesser amounts.
Proteins – Also known as grow foods, help the body grow and rebuild. Proteins are needed for muscle building, repairing worn out cells and tissues and also to make hormones and enzymes. Our muscles, blood and organs are made up mostly of proteins. To repair the body and rebuild new cells, protein is essential.
Food sources – Proteins in our diet come from both animal and plant sources. Plant sources – seeds and nuts, pulses. Animal sources – milk and milk products, meat, egg and fish.
Fats – Fats are concentrated sources of energy. A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot produce itself. Fat helps to absorb fat soluble vitamins like A,D, E & K. Fats also aids to make food more satisfying.
Food sources – Oils, milk products, avocado, nuts, meat, fish
Vitamins & minerals – are also known as glow foods, help us look glowing. Vitamins and minerals are required for numerous functions within the body, and deficiencies can lead to serious health problems. Vitamins and minerals help protect the body from infections, and strengthen the immune system.
Food sources – Consumption of balanced and diversified diet (including different variety of vegetables, fruits, pulses, milk and milk products, cereals) will ensure adequate levels of vitamins and minerals.
Fiber – is called as unavailable carbohydrate since it cannot be digested and doesn’t provide energy. Fiber is important because it adds bulk to the contents of the gut, helps speed up the food movement within the gut, and helps protect against constipation and other bowel disorders. Fiber also helps reduce blood cholesterol level and regulate blood sugar levels.
Food sources – Fruits, vegetables, pulses and whole grains provide the fiber needed to maintain a healthy digestive system and regular bowel habits. Along with this adequate amount of water and exercise helps to avoid constipation.
Fruits and vegetables provide dietary fiber, folate and vitamins such as Vitamin C, A, some minerals, anti-oxidants and water. Consuming about 20 to 30 unique fruits and vegetables every week is essential to maintain heart health and improve immunity. Many researches have shown the benefits of eating 3 to 5 different varieties of fruits and vegetables every day. I have already listed 190 varieties of vegetables in fruits in my Instagram page and I am happy that there are more varieties to cover.
Water – Adequate quantity of water is essential for body’s efficient functioning like digestion, regulating body temperature, flushing out toxins from body. Keep the body hydrated throughout the day.
Special thanks to my daughter for her valuable review comments.
Please click here for episode 3.
References –
- WHO website
- White paper on obesity
- World population review
Very informative.
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