Generate single title from this title Methods of preventing chronic diseases and enhancing a healthy lifestyle in 70 -100 characters. And it must return only title i dont want any extra information or introductory text with title e.g: ” Here is a single title:”

Come with me, we will be in the world of imagination, to see our bodies “like the impenetrable castle”, besieged by the armies of chronic diseases from every direction: “Heart diseases threaten their gates, diabetes dug their trenches around its walls, and cancer is lying from afar … What will your reaction be?

Perhaps in this scene, our only “healthy lifestyle” weapon will be; We do not need miracles, but rather a will and knowledge at the same time; That thin thread that separates a life steals by diseases and a life that boasts energy and vitality.

So, I assure you that I am an editor, “she” is that prevention is not just a word that hesitates in doctors ’clinics, but rather a daily revolution that stems from our organized routine.

And since you always deserve the best, let us come out through the “He” website for important guidelines for the prevention of chronic diseases, and innovative ideas to enhance a healthy lifestyle that is appropriate for you in general, based on the recommendations of each consultant internal diseases Dr. Rawia Khater, and a fitness coach, Captain Sally Muhammad from Cairo.

Prevention of chronic diseases is like a super hero

According to Dr. Rawiya, in a world in which fast food controls our tables, screens on our time, and tension on our nerves, prevention is more like a “super heroism”. Are you ready to wear the heroine cloak, and choose a different path? A path that only those who realize that health is not a blow to luck, but a daily decision that you make consciously, and a step after another. Since the prevention of chronic diseases is a vital investment for all individuals; Here’s its importance:

Reducing mortality and disability rates

Chronic diseases are the main cause of death globally; It contributes to about 71 % of deaths annually (according to the World Health Organization). Thus, prevention avoids serious complications such as “heart attacks, kidney failure, or diabetes loss” in the long term.

Providing high economic costs

Treating chronic diseases is very expensive for individuals and health systems such as “dialysis for kidney patients, or chemotherapy for cancer.” Thus, prevention reduces pressure on hospitals, and provides resources to invest in other health fields.

Improving the quality of life

Chronic diseases reduce the ability to work, practice hobbies, or self -reliance. While prevention maintains independence and daily activity, especially with age.

Preserving mental health

Chronic diseases are associated with increased risk of depression, anxiety, and psychological stress due to chronic pain or daily challenges. As for prevention, it enhances psychological balance and self -confidence.

Reducing the burden on the family and society

Care for chronic diseases of the families, financially and emotionally, exhausts; While prevention works to increase societal productivity when individuals are healthy and able to work and creativity.

Enhancing immunity and public health

It strengthens a healthy lifestyle (such as balanced food and sports), which reduces infection not only with chronic diseases, but also with infectious diseases.

Achieving health justice

The most vulnerable categories of chronic diseases (like limited income pastures) bear a double burden. The prevention contributes to reducing the sanitary gaps between the social classes.

Ensuring the sustainability of health systems

As the population increases and their old age, prevention becomes a necessity to ensure the continuity of health services without collapse.

Protecting future generations

Many chronic diseases such as “obesity or diabetes” are transmitted across generations due to unhealthy habits. While prevention breaks this vicious circle.

Enabling individuals and stimulating self -responsibility

Consciousness encourages the importance of prevention of all age groups to make conscious health decisions, which enhances the culture of prevention rather than relying on treatment.

Important guidelines for the prevention of chronic diseases

Dr. Rawiya continued, the prevention of chronic diseases is not just avoiding the disease, but rather is to build a healthier, more productive and happier society. Every preventive step (no matter how small) will contribute to a longer and better life, and reduce suffering that can be avoided. To prevent chronic diseases such as “heart disease, diabetes, cancer, and respiratory diseases” and promoting a healthy lifestyle, You can follow the following guidelines:

Balanced nutrition

• Increased healthy foods: fresh vegetables and fruits (at least 5 servings per day). Whole grains such as “whole wheat, oats, and quinoa”. Low -fat proteins (such as fish, chicken without skin, and legumes). Healthy fats such as “olive oil, nuts, and avocado”.
• Reducing harmful foods: added sugars (soft drinks, sweets). Saturated and transformed fats (fried foods, fast food). Salt (reduced and canned foods).
• Sustainable food pattern: adopting patterns such as “Mediterranean Diet” that focuses on olive, fish, and vegetables.

Regular physical activity

• Exercise exercise: such as “brisk walking, swimming, or biking (at least 150 minutes per week).
• Power exercises: twice a week to enhance muscles and bones.
• Daily activity: Avoid sitting for long periods (use stairs instead of elevator, as well as walk during calls).

Weight management and avoiding harmful habits

• Maintaining a BMI (BMI) between 18.5 and 24.9.
• Avoid obesity associated with diabetes and joint diseases.
• Quitting smoking: it increases the risk of cancer, lung diseases and heart.

Periodic tests

• Blood pressure tests, cholesterol, and blood sugar: to discover any early changes.
• Early detection of cancer: such as “breast tests, colon, and cervix according to genetic factors and age.
• Vaccines: such as “annual influenza vaccine and HPV vaccine”.

Stress and good sleep management

• Relaxation techniques: meditation, yoga, or deep breathing exercises.
• Sleep 7-9 hours per day: to enhance immunity and balance hormones.
• Psychological Support Request: When needed to avoid depression or chronic anxiety.

The healthy environment

• Avoid air pollution (use masks in contaminated areas).
• Clean drinking water.

Enhancing social relations

• Communicate with friends and family to improve mental health.
• Participate in community activities to reduce the feeling of isolation.

Health education

• Knowing the family history of diseases such as “diabetes or heart” to take intensive preventive measures.
• Follow -up medical recommendations according to the age group such as “Colonuscopy Examination after 45 years”.

Avoid dangerous behaviors

• Using condoms to avoid sexually transmitted diseases.
• Not sharing personal tools such as “shaving blades”.

It is worth noting that by following these steps, the risk of chronic diseases can be reduced by up to 80% according to World Health Organization studies, while improving the quality of life in general.

Innovative ideas for building a healthy lifestyle

Dr. Rawiya and Captain Sally agreed that a healthy lifestyle is not a strict system, but rather a journey of sustainable small changes. So, start with one step such as “drinking an additional cup of water daily”, then add new habits gradually, and remember that “prevention is better than treatment”, and your investment in your health today will avoid long -term suffering tomorrow. Here is a set of practical ideas to adopt a healthy lifestyle that contributes to preventing chronic diseases and promoting public health; This is as follows:

• Following the “Ris -Bag Food: Types of Vegetables and Fruits (Red, Green, Purple …) to ensure that various antioxidants and vitamins are obtained.
• Small and frequent meals: Eat 5-6 snacks daily instead of 3 large meals to improve digestion and avoid sudden sugar.
• Healthy cooking: Replace frying with grilling, steam, or roasting.
• Preparation: Prepare a week in advance to avoid fast food.
• Creative Daily Movement: Sports Sports in the routine: “Exercises while watching TV such as (squatting or resistance exercises), walking or biking short distances instead of the car, dance, zumba, or group sports such as (football with friends), and do not forget the office exercises (simple lengthening exercises every hour to prevent back and neck pain).
• Mental and psychological health: Marine meditation for 10 minutes in the morning to improve focus and reduce stress, drawing, writing, or agriculture as a way to empty negative energy; And do not forget to determine times to close the phone.
• Good sleep: Use on bedtime rituals (herbal tea like chamomile, reading a book, or taking a warm bath), complete darkness, moderate temperature (18-22 ° C), and removing electronic devices.
• Avoid hidden toxins: Make sure to read food stickers, to avoid products that contain terms such as: Hydrogene Oil (hydrogenated oils), high fructose corn syrup.
• Replace chemicals: Use natural home cleaners such as “vinegar and baking soda”.
• Herbal transplantation at home: such as “mint and basil” to get natural flavors without additions.

Finally, it is possible to listen to podcasts on nutrition or mental health, read the book “Atomic Customs” or use the “MyFitnessPal” application to track habits; In order to follow a healthy lifestyle to prevent chronic diseases in general.