If you’re like most people, you don’t think enough about health. You have a busy life and lots of other things to ponder over. When you don’t feel well, you go to your doctor, get a prescription, and then continue your old lifestyle habits. But is this approach smart? How about a little prevention? You can save on healthcare costs by taking care of your body before you develop a condition that takes time and money to treat.
Prevention is a Time and Money Saver
Preventive healthcare is cheaper and less stressful than treating chronic conditions after they’ve gotten out of hand. What does prevention mean? It includes regular checkups, vaccines, and physicals, but also healthy lifestyle habits. The more you take advantage of these services, the less you’ll pay in medical costs later.
Here’s the reality. The average American pays money out of pocket for medical expenses that are preventable. Preventive care can save you money by avoiding emergency room visits and hospitalization (and the associated costs). Most importantly, it can save you healthcare costs down the road when your risk of developing chronic health problems, like diabetes and high blood pressure is greater.
There’s another reason to prioritize prevention; it’s better than a cure. Early detection of cancer, heart disease, diabetes, and other conditions can prevent expensive complications down the road. Preventive care also keeps you out of the hospital, saving you money on bed charges and nursing home bills if you need long-term assistance with daily activities.
Then there’s the impact of staying healthy on your self-esteem and the aging process. No matter how old you are, being healthy makes you feel younger, and keeps you functional, which can have a positive impact on your self-esteem and quality of life.
So what are some ways to practice preventive healthcare at home?
Eat Smart
Eat smart and eat well. If there’s one thing you can do to lower your risk of chronic health problems, it’s eating a balanced diet rich in vegetables, fruits, and whole grains every day. The American Heart Association recommends 25-35 percent of your daily calories come from fat, 10-35 percent from protein, and 40-50 percent from carbohydrates. The carbs you should put on your plate are unrefined ones. Choose whole foods, not ultra-processed fare. You should also limit sugary foods and beverages if possible. Studies show that a traditional Mediterranean diet may lower the risk of type 2 diabetes, cardiovascular disease, and even extend lifespan.
Increase Your Activity Level
Exercise regularly. Regular exercise is an important part of good health, because it helps keep your weight under control, lowers your risk for heart disease, and helps reduce blood pressure. If you’re physically active now, stick with it, because physical activity tends to decrease with age — especially if we’re inactive or overweight.
The CDC recommends 30 minutes of moderate-intensity aerobic exercise five days a week, or 20 minutes of vigorous-intensity aerobic exercise three days a week. If you can’t find time to do 30 minutes of exercise at one time, it’s okay to break it up into shorter 10-minute segments. You’ll still get benefits. Try to sit less too. Too much sedentary behavior is also a risk factor for heart disease and type 2 diabetes.
Prioritize Sleep
Sleep is an essential aspect of your well-being, but it’s often overlooked as a lifestyle choice. While sleep has its benefits, it can do much more than merely improve your mood and physical health. Getting enough sleep can even lower your risk of chronic diseases like diabetes, cancer, and heart disease.
More than one-third of the population doesn’t get adequate sleep each night, according to the CDC. That’s not surprising when you consider that studies have shown adults need 7-9 hours of sleep per night for optimal health.
Even if you can’t always get a full eight hours a night, try to increase the amount of sleep you’re getting. Keep your bedtimes and wake up times consistent, so your body adapts to that schedule. Create a healthy sleeping environment too. Keep your bedroom dark, have a comfy mattress, and make sure it’s cool enough.
There are few things more important to our health than sleep. You need it to survive, and it impacts everything from mood to mental sharpness to physical performance. Sure, you have other things to do, but you’ll be more productive it you have a good night’s sleep.
Manage Stress
Stress is a universal phenomenon for all of us. But the sooner you identify ways in it’s affecting your life, the better off you’ll be. The good news is there are many things you can do to keep stress at bay, including getting proper sleep, exercising regularly, eating right, and cultivating relaxation exercises, like controlled breathing, meditation, yoga, and self-hypnosis.
You may not believe that stress can have a substantial impact on your health. But it’s not just the occasional stress that’s bad for you. Chronic stress — everyday stress that follows you from one day to the next — is linked with various health problems, including high blood pressure, high cholesterol, cardiovascular disease, and diabetes.
High levels of stress can also make it harder to lose weight and give you more trouble sleeping and concentrating. If you’re constantly worrying about money, your family and work, you’ll feel chronically stressed. Stress increases the stress hormone cortisol, which has negative effects on mental and physical health.
Get Outdoors More
Whether you’re a healthy eater or just want to be healthier, nature can help you stay on track. Nature has been proven to be beneficial for health in many ways, including boosting immune system strength and lowering blood pressure.
If possible, take a daily walk in the morning or spend time outdoors gardening or otherwise engaging with nature. You’ll get more movement, vitamin D, and the mental health benefits of being in the great outdoors.
The benefits of being outside are not only physical. The act of being in nature is good for mental health, too. Studies show that spending time outside can reduce symptoms of depression and even improve short-term memory. Another study found that exposure to trees helps individuals feel more positive emotions and cope with daily stress.
See Your Physician for Screening Tests
Preventive care doesn’t always prevent problems, but it helps catch them early so they don’t turn into major issues down the line. Talk to your doctor about your family history and what screening tests you need in the future to detect problems early. Check your blood pressure, blood lipids, and fasting blood sugar as often as your doctor recommends, so you know where you stand in terms of cardiovascular risk factors. If you don’t know your family history, snoop around and find out what health problems your close relatives have. It matters.
Stay Socially Engaged
When it comes to maintaining a healthy lifestyle, we often think of exercise as more important than social activities. However, there’s evidence that social activities — such as playing sports, volunteering, attending religious services or simply spending time with family and friends — can help you live longer.
Studies show that people who are socially isolated or lonely are more likely to develop mental and physical health problems, including depression, anxiety, stroke, and cardiovascular disease, than those who avoid loneliness by staying socially active and involved. Plus, socially isolated people have a higher risk of premature death. It’s important to have a purpose and reason for being. Live your purpose and engage with other like-minded individuals! Social activities keep can help you be more active, happy, and fulfilled. And they can be part of your preventive healthcare strategy.
Take Care of Your Teeth
Did you know that the health of your teeth is critical to the health of your body? A lack of good oral health can lead to infections, gum disease, cavities, and even tooth loss. Don’t merely take care of our teeth for their aesthetic value; do it to stay healthy. Your oral health is one of the most important factors in your overall health. Studies link gingivitis, inflamed gum tissue from poor oral hygiene, with a higher risk of cardiovascular disease, stroke, diabetes, and cancer. Whether it’s brushing, flossing, or visiting the dentist, regular dental care can help prevent problems down the road — and prevent you from having to shell out more money later.
The Bottom Line
Preventive health is simple: It’s the general preparation required to prevent illness and maintain good health. It encompasses everything from what you eat and drink to what type of exercise you do, and how often you go to the doctor and dentist. Many people don’t think of it as preventive health care, but that’s exactly what it is.
References:
- “More Evidence of Link Between Severe Gum Disease and ….” 18 Jan. 2018, .hopkinsmedicine.org/news/newsroom/news-releases/more-evidence-of-link-between-severe-gum-disease-and-cancer-risk.
- co.uk. “The health risks of gum disease”
- “Loneliness and Social Isolation Linked to Serious Health ….” .cdc.gov/aging/publications/features/lonely-older-adults.html.
- “Spend Time in Nature to Reduce Stress and Anxiety ….” 01 Aug. 2018, .heart.org/en/healthy-living/healthy-lifestyle/stress-management/spend-time-in-nature-to-reduce-stress-and-anxiety.
- “3 Mental Health Benefits of Being Outside | Openfit.” 10 Dec. 2020, .openfit.com/mental-health-benefits-of-being-outside.
- “1 in 3 adults don’t get enough sleep | CDC Online Newsroom ….” .cdc.gov/media/releases/2016/p0215-enough-sleep.html.
- “Guidelines & Recommendations | Physical Activity | CDC.” 21 Aug. 2021, .cdc.gov/physicalactivity/resources/recommendations.html.
- “Dietary Fat Recommendations 1957 – American Heart Association.” .heart.org/-/media/files/healthy-living/company-collaboration/inap/dietary-fat-recommendations-timeline-pdf-ucm_474998.pdf.
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