How not to die — Michael Greger, M.D.

It’s in our benefit to try to live a healthy life free of diseases, but it’s not always the case. If you research history, you will find that every era has faced its own unique health challenges.

Before the 19th century, human illnesses were primarily caused by the Age of Pestilence and Famine, this era was characterized by high mortality rates and low life expectancy due to infectious diseases, malnutrition, and famine.

Transitioning into the early 19th century, the prevalence of diseases and outbreaks started to decrease gradually due to enhancements in sanitation, advancements in medicine, and the introduction of vaccinations.

This leads us to the 20th century, where lifestyle diseases such as heart disease, stroke, and cancer are the major killers, marking it as the Age of Degenerative and Man-Made Disease.

In his book "How Not to Die," Dr. Michael Greger points out that the most significant disease burden is linked to high blood pressure caused by overeating ultra-processed foods, including dairy, meat, eggs, sugar, and refined grains.

As medical doctors focus on the symptoms of diseases rather than the root cause and prescribe drugs for their patients, health problems are on the rise due to the lack of education about nutrition.

You would think that with advanced medical technology, diseases would be something we wouldn't have to worry about, but unfortunately, it is.

By making minor changes to your eating and lifestyle habits, you can increase the quality of your life and longevity.

#1–Healthy lifestyle factors

Dr. Michael Greger mentions that certain lifestyle factors must be maintained to help prevent chronic diseases.

• Not smoking.

• Not being obese.

• Half an hour of exercise a day.

• Consuming fruits, vegetables, and whole grains and less meat.

Seventy-eight percent of chronic disease risk are attributed to these four lifestyle factors alone.

If you can tick off all four, you may be able to wipe out more than 90 percent of your risk of developing diabetes, more than 80 percent of your risk of heart attack, cut by half your risk of stroke, and reduce your overall cancer risk by more than one-third — Dr. Michael Greger

#2— No eating after 8 p.m.

It may be a good idea not to eat any meals after 8 p.m. to allow the body to remove waste and move into a relaxed state.

However, depending on people's work schedules, this could be difficult, so eating a lighter meal and typically 3 hours before sleep will help digestion.

Calories consumed in the morning tend to be less fattening than those consumed in the evening due to diet-induced thermogenesis, which represents the body's energy to digest and metabolize a meal.

Morning digestion is more efficient because 50 percent more calories are burned compared to 25 percent in the evening, and the body stores what it doesn't use as fat.

Consuming more calories earlier in the day can aid weight management and prevent overconsumption of food.

#3 — Eat primarily plants

The standard American diet typically consists of highly processed foods, often high in added sugars, fats, and sodium. As a result, this diet can lead to a lack of proper nutrients and dietary deficiencies.

Due to convenience, fast-food options have been on the rise, causing excessive weight gain and diabetes.

Adding more plant-based food options will benefit the environment and give the body a broad spectrum of nutrients.

• Consider adding more lentils, beans, quinoa, nuts, and seeds to your diet to increase your intake of fibre and plant-based protein.

• Eat vegetables that are in season to acquire the complete nutrients.

• Only indulge in sustainable and organic meat products in moderation.

Dr. Michael Greger raises concerns about the overconsumption of meat and how it's connected to diseases such as coronary heart disease, lung, and brain.

Meat causes inflammation in the body and is loaded with cholesterol and saturated fats.

Choose lean meats such as chicken breast, seafood and fish, and eat quality red meat once a month.

You won't need to rely solely on meat products by eating a whole foods diet and plant-based options.

Implementing effective strategies for longevity may take time, but with a new mindset and determination, anyone can slowly add these 3 tips to their daily lives.

Originally published in Change Your Mind Change Your Life, Medium.com