Introduction
We’re not resilient. Once we die we cannot just failover (this is a joke that just nerds can understand). For this reason, I think taking care of personal health is really important. I’m studying how to prevent death and common pathologies. This is a simple framework that I use to keep my body in a good state.
Avoid circulatory diseases
Heat a healthy diet
- At least 400 g (i.e. five portions) of fruit and vegetables per day (2), excluding potatoes, sweet potatoes, cassava and other starchy roots.
- Eat vegetables as snacks
- Always including vegetables in meals
- Less than 5-10% of total energy intake from free sugars
- Less than 30% of total energy intake from fats. It is suggested that the intake of saturated fats be reduced to less than 10% of total energy intake and trans-fats to less than 1% of total energy intake
- Salt ≤ 5g per day heps to prevent hypertension
Keep your blood pressure under control
Good lifestyle
Useful links
Early diagnosis is important, but can you go one better? Can you reduce your risk of getting cancer in the first place? It sounds too good to be true, but it's not. Scientists at the Harvard School of Public Health estimate that up to 75% of American cancer deaths can be prevented. The 10 commandments of cancer prevention are:
- Avoid tobacco
- Eat properly. Reduce your consumption of saturated fat and red meat, which may increase the risk of colon cancer and a more aggressive form of prostate cancer. Increase your consumption of fruits, vegetables, and whole grains.
- Exercise regularly. - Personally two days per week in gym and at least one cardio session -
- Stay lean. Obesity increases the risk of many forms of cancer.
- If you choose to drink, limit yourself to an average of one drink a day.
- Avoid unnecessary exposure to radiation. Get medical imaging studies only when you need them. Check your home for residential radon, which increases the risk of lung cancer. Protect yourself from ultraviolet radiation in sunlight, which increases the risk of melanomas and other skin cancers
- Avoid exposure to industrial and environmental toxins such as asbestos fibers, benzene, aromatic amines, and polychlorinated biphenyls (PCBs).
- Avoid infections that contribute to cancer, including hepatitis viruses, HIV, and the human papillomavirus. Many are transmitted sexually or through contaminated needles.
- Make quality sleep a priority. Admittedly, the evidence linking sleep to cancer is not strong. But poor and insufficient sleep increases is associated with weight gain, which is a cancer risk factor.
- Get enough vitamin D. Many experts now recommend 800 to 1,000 IU a day, a goal that's nearly impossible to attain without taking a supplement. Although protection is far from proven, evidence suggests that vitamin D may help reduce the risk of prostate cancer, colon cancer, and other malignancies.
- Protect the skin from the sun
- Know the family medical history
- get regular cancer screenings
- Protect against HPV infection