How to Avoid Dying Prematurely: 11 Steps

2024 Author: Samantha Chapman | [email protected]. Last modified: 2023-12-17 09:13

Everyone, or almost everyone, longs for a long life, but without considerable pain or disability. In Italy, life expectancy is 84, 84 years, among the highest in the world https://it.wikipedia.org/wiki/Stati_per_aspettativa_di_vita, and women tend to be almost 2 years longer than men. Premature deaths have several common causes. These include cardiovascular diseases (heart attack, stroke, lung disease), followed by cancer and fatal accidents.

Steps

Part 1 of 3: Reduce the Risk of Getting Cardiovascular Disease

Step 1. Stop smoking

Smoking tobacco is one of the most harmful vices of all. It has now been widely demonstrated that smoking damages almost all organs and causes numerous diseases (including cardiovascular disorders), which heavily affect one's life expectancy. In fact, the risk of having coronary artery disease or an atherosclerotic stroke is 4 times higher for smokers than for non-smokers. Cigarettes contain toxic substances that damage blood vessels and poison tissues.

• Cigarette smoking causes between 70,000 and 83,000 deaths in Italy every year.
• Smoking is also the main cause of chronic obstructive pulmonary disease and lung cancer.
• Use nicotine patches or gum to break the habit.

• Try the CHALLENGE mnemonic technique to quit:

  • S = Set a date to quit.
  • F = Make your choice public by sharing it with friends and family.
  • I = Imagine difficult times and prepare yourself.
  • D = Destroy all tobacco products in the house, car, workplace and so on.
  • A = Go to the doctor for help in quitting.

  

  Step 2. Check your blood pressure.

  Hypertension, or high blood pressure, is often called the "silent killer" because it tends not to show any symptoms until it is too late. High blood pressure strains the heart and over time damages the arteries, causing atherosclerosis or blockages; it also causes stroke and kidney disease. It is possible to reduce it with specific medicines, although some individuals can suffer serious side effects. There are also natural methods to combat it, such as losing weight if you are overweight, eating a healthy diet with lots of fresh fruit and vegetables, reducing the consumption of salt (sodium), exercising and controlling stress through meditation, deep breathing techniques., yoga and / or tai chi.

  • We speak of hypertension when the pressure is regularly above 140/90 mmHg.
  • For hypertension, a diet based on fruits, vegetables, whole grains, poultry, lean fish and skimmed dairy products is recommended.
  • Fill up on potassium, which can prevent and control high blood pressure, and limit your sodium intake to less than 1500 mg per day.

  

  Step 3. Check your cholesterol

  Fats (even saturated ones) are healthy, but only if eaten in moderation. After all, fatty acids are essential for making up all the cell membranes in the body. On the other hand, overdoing "bad" fats is harmful to the cardiovascular system. Saturated fats (those found in animal products) are often considered unhealthy. However, the ones that cause the most problems are trans fats, which are man-made hydrogenated vegetable oils found in most fried foods, margarine, snacks, and potato chips. Trans fats increase LDL, the "bad" cholesterol, and lower HDL, the "good" cholesterol, affecting the risk of heart attack and stroke.

  • In total, cholesterol values should be below 200 mg / dl.
  • To protect against cardiovascular disease, LDL cholesterol should be below 100 mg / dl, while HDL values should be above 60 mg / dl.
  • In general, the healthiest fats are monounsaturated and polyunsaturated fats of vegetable origin. Products richest in polyunsaturated fats include safflower, sesame and sunflower seeds, corn and soybean oil, while avocado, olive and peanut oil are high in monounsaturated fats.

  

  Step 4. Spend more time on physical activity

  Exercising regularly and keeping fit is another important factor in reducing the risk of cardiovascular disease and premature death. Obesity puts a lot of strain on the heart and blood vessels, causing abnormalities in the long run. It is estimated that regular light or moderate cardiovascular training of 30 minutes a day is enough to enjoy good health and be long-lived. In addition, physical activity lowers blood pressure and cholesterol, not to mention that it promotes gradual weight loss. Weather permitting, start walking around the house, then move on to more difficult terrain, a treadmill and / or bicycle.

  • If you're just starting out or have heart disease, don't do vigorous workouts. Intense physical activity (such as running a marathon) temporarily raises blood pressure and strains the heart, so it can cause a heart attack.
  • To stay in shape, 30 minutes a day is enough (but an hour is better). Significantly more substantial benefits were not found with longer workouts.
  • The US President's Council on Fitness, Sports and Nutrition has made recommendations on this. This institution recommends doing 150 minutes (2.5 hours) per week of moderate intensity exercise, such as ballroom dancing, slow cycling, gardening, maneuvering a manual wheelchair, walking and water aerobics. Cycling uphill, playing basketball, laps in the pool and running are more vigorous activities.

  Part 2 of 3: Reduce the risk of contracting cancer

  

  Step 1. Reduce your alcohol consumption

  According to a lot of in-depth research, alcohol consumption is closely related to several types of cancer, especially that of the mouth, throat, breast, liver and large intestine. Ethanol, the most popular alcohol, is a known human carcinogen. In practice, if a person regularly consumes alcohol, over time the risk of contracting cancer and dying prematurely increases. As a result, stop using them or limit your consumption to one glass per day. Alcohol is known to thin the blood, an effective phenomenon to reduce the risk of atherosclerosis, but in general the effect of ethanol is clearly harmful to health.

  • The least harmful alcohol is thought to be red wine, as it contains antioxidants (resveratrol). However, for now, no research confirms its effectiveness in preventing or treating cancer.
  • A significant percentage of heavy alcohol users routinely smoke tobacco. Smoking is a major cause of many types of cancer, but the risks increase substantially when associated with alcohol, especially in the mouth, throat and esophagus.

  

  Step 2. Eat foods containing more antioxidants and fewer preservatives

  Antioxidants are compounds (mainly extracted from plants, fruits and vegetables) that prevent or even prevent the oxidation of other molecules in the body. Oxygen is obviously necessary for the body, so the oxidation of certain compounds often has negative consequences, as it causes the formation of free radicals. This can damage surrounding tissues and even alter its DNA. As a result, free radicals are associated with cancer, cardiovascular disease and premature aging. Preservatives, found in almost all pre-cooked foods sold in the supermarket, are equally harmful to the body, causing free radical formation and toxic in general. You must therefore consume a lot of antioxidants to prevent cancer.

  • Compounds that have excellent antioxidant properties include vitamins C and E, beta-carotene, selenium, glutathione, coenzyme Q10, lipoic acid, flavonoids and phenols, among others.
  • Some foods particularly rich in antioxidants: all dark berries, strawberries, apples, cherries, artichokes, red beans and pinto beans.
  • Other foods that protect against cancer include broccoli, tomatoes, nuts, and garlic.

  

  Step 3. Limit sun exposure

  The sun is essential for any form of life, but overdoing it (especially if you get burned often) increases the risk of contracting skin cancer exponentially. In moderate quantities, especially in the summer months, sunlight promotes the skin's production of vitamin D, which has many benefits, including boosting immunity and regulating mood. However, ultraviolet (UV) rays, including those from lamps, damage skin cells, sometimes compromising their DNA. This leads to mutations and the development of tumors. Consequently, you don't have to avoid the sun, but limit direct exposure without exceeding one hour a day. If you plan on going out for longer, cover up with a hat, wear light cotton clothing, and apply sunscreen.

  • The American Academy of Dermatology recommends using a sunscreen with a broad spectrum SPF of at least 30 for UVA and UVB rays. If you are at the beach or in the pool, make sure it is water resistant.
  • Skin cancer is one of the most common cancers. In 2012, approximately 67,000 carcinomas were diagnosed in Italy. Basal or squamous cell carcinomas are the most common cancers, but melanoma is the most dangerous.
  • Major risk factors include the following: pale skin, having suffered from severe burns in the past, having moles (numerous or unusual), age, and a weakened immune system.
  • Chronic exposure to mineral tar, paraffin, and most hydrocarbon products is another common cause of skin cancer.

  Part 3 of 3: Reduce the Risk of Fatal Accidents

  

  Step 1. Put on your seat belt

  Fatal accidents are another rather common cause of premature death in Italy: about 177,000 cases were recorded in 2014. The airbag is very useful and helps to save many lives, but the belt is still considered a fundamental preventive measure to cushion the blow. Seat belt use is estimated to reduce serious injuries and deaths at the wheel by approximately 50%. Consequently, fasten it every time you get into a vehicle to reduce the risk of premature death.

  • Adolescents between the ages of 13 and 20 represent the age group least likely to wear the belt, so it is the one where there are more fatal injuries.
  • Men are about 10% less likely than women to wear a belt.
  • Driving a large vehicle also helps reduce fatal injuries: being taller and heavier, it provides greater protection.

  

  Step 2. When riding a motorbike or bicycle, put on a helmet

  This is another simple precaution to prevent fatal trauma, especially to the head. In the United States (where in some states it is not mandatory), in 2010, approximately 42% of motorcyclists who suffered fatal injuries were not wearing a helmet. In the same year, helmets are estimated to have saved the lives of more than 1,500 motorcyclists and cyclists. The human skull looks strong, but the brain is very vulnerable to injury because it bounces off the skull in response to trauma. Hard impacts or high speeds are not required to sustain brain damage and death. This explains why cyclists or motorcyclists are more likely to die from head injuries than anything else. The helmet does not protect against whiplash, but it is effective for deflecting or dampening an abrupt trauma.

  • On average, in the US, states with laws requiring general helmet use save 8 times more lives than cyclists and motorcyclists, when compared to states that have no rules on this.
  • It is not enough to put on a helmet: you have to tighten it well.

  

  Step 3. Do not drive while intoxicated

  It must be understood that alcohol consumption is by no means suitable for driving or operating heavy machinery, yet many continue to drink because alcohol clouds the faculties of judgment and thinking clearly. In Italy it is estimated that road accidents in a state of intoxication account for 30-35% of fatal accidents. In addition to having clouded judgment, getting behind the wheel under the influence of alcohol is dangerous because this substance slows down reflexes, the ability to make decisions and coordination.

  • In Italy, in 2012 the number of victims of road accidents caused by alcohol was around 1100-1300 motorists.
  • According to the law, there is a limit of 0.5 grams per liter. If you exceed the alcohol level established by law, you risk penalties for driving under the influence of alcohol.
  • In addition to not drinking, avoid talking on your cell phone (even using headphones) or texting while you are behind the wheel - all of this distracts attention from the road.

  

  Step 4. Do not mix alcohol and drugs / medicines (prescription or over-the-counter)

  The side effects of alcohol and drugs and medications are metabolized by the liver. Sometimes, when certain compounds are mixed, a toxic reaction occurs that can severely damage the liver or cease its activity, with immediate lethal consequences. Just combining a couple of pain relievers (like acetaminophen) with a glass of wine can cause liver failure. Additionally, mixing alcohol and medications or drugs often leads to radical changes in perception, behavior, mood, respiratory rate, blood pressure, and other parameters, all of which can increase the risk of dying prematurely. Consequently, be careful.

  • The liver takes hours to process most medicines and drugs, so adjust accordingly if you intend to drink alcohol. In general, you can consume them 3 hours later, although sometimes it is better to wait up to 6 hours.
  • Medicines are sometimes taken for the effects of alcohol (such as aspirin for a hangover headache). Stopping drinking can directly avoid the need to take certain medications.

  Advice

  • Married men live longer, as do those who have good friends and a full social life.
  • Having an active social life is useful for enjoying good psychophysical health: it reduces stressful factors and can help protect against many diseases.
  • Get regular medical checks so that you can diagnose any serious medical conditions right away. Starting treatment immediately, especially with cancer, is very important for survival.
  • Hydrate well, get enough sleep (at least 8 hours a night) and cultivate interesting hobbies: these are other factors that can improve the quality of life and perhaps extend it.