Women health

How to prevent premature death

In Victoria, diseases brought on by smoking, high blood pressure, high cholesterol, abusing alcohol, being obese, and not exercising regularly cause early mortality more frequently than any other cause. Numerous diseases can be halted by changing your lifestyle.

Anything that increases your probability of getting a specific disease or medical condition is referred to as a risk factor. It's out of your hands to change some risk variables, such age, gender, and family history. You do have a great deal of influence over a lot of lifestyle-related risk factors, though.

By adopting a few small modifications to your lifestyle, you can significantly lower your chance of being ill and dying young. The majority of people can alter and control certain risk factors, such as their weight, blood pressure, and cholesterol level.

Always talk to your doctor before making changes to your diet or exercise routine, especially if you are older than 40, have a pre-existing medical condition, or haven't worked out in a while.

Early mortality risks for Victorians

The Victorian Burden of Disease Study was updated in 2001, and it looked at the most frequent ailments Victorians suffered from. The most prevalent risk factors for disease and early mortality were discovered to be identical to those for the rest of the Australian population and included:

  1. Cigarette smoking
  2. Elevated blood pressure
  3. High cholesterol levels
  4. Obesity
  5. Excessive alcoholic beverage use
  6. Inactivity in the body

Cigarette smoking

Smoking tobacco significantly increases the risk of developing a number of malignancies, including lung cancer, chronic obstructive pulmonary disease, and cardiovascular disease. According to research, smoking may have contributed to 10% of all cardiovascular deaths worldwide in 2000.

Tips for a healthy way of life include:

  1. Stop smoking as soon as you can.
  2. If quitting is difficult for you, get expert guidance. Try cutting back in the interim. According to research, the risk of cancer, heart disease, and respiratory disease is dose-related, meaning the risk rises as you smoke more cigarettes. That, however, does not imply that there is a safe level of smoking.

Increased blood pressure

Ischemic heart disease, hypertensive heart disease, peripheral vascular disease, renal (kidney) failure, and stroke can all be brought on by high blood pressure (hypertension).

  1. The following are examples of healthy lifestyle advice:
  2. Reduce your weight.
  3. Increase your physical activity; preferably, do it daily for at least 30 minutes.
  4. Increase your intake of fresh produce.
  5. Reduce or eliminate your intake of dietary salt; doing so will lower your blood pressure by 3g per day, but the effect will increase to 6g and then to 9g per day. You can lower your risk of cardiovascular disease by eating less salt.

High cholesterol levels

In the bloodstream, cholesterol is a chemical that resembles fat. A person's cholesterol level is influenced by a variety of factors, including type 2 diabetes, a high-saturated-fat diet, and inheritance. Atherosclerosis, or the narrowing of the arteries, may be made worse by high blood cholesterol, which may also affect the onset of heart disease and stroke.

Suggestions for a healthy way of life include:

  1. Reduce your intake of saturated fat (fat derived from animal products).
  2. Increase your intake of whole-grain cereals, fresh fruit, and vegetables.
  3. Eat one to two portions of fish each week, preferably oily fish. According to studies, eating roughly 100g of oily fish each week, such as salmon, lowers the risk of dying from coronary heart disease by 34% and protects against heart disease and stroke.


Nearly half of Victorian adults were classified as overweight or obese in 2009. A increased risk of illnesses like heart disease, stroke, type 2 diabetes, colon cancer, gall bladder disease, and osteoporosis is associated with having an excessive amount of body fat. In addition to high blood pressure and high cholesterol, being overweight is a risk factor.

Tips for a healthy way of life include:

  1. Make smart meal choices and exercise frequently to lose weight.
  2. Because crash diets don't work and may actually cause you to gain weight over time, develop a plan to reduce weight gradually.
  3. If losing weight proves challenging, seek expert guidance from your physician or dietician.

Excessive alcoholic beverage use

Long-term excessive drinking raises the risk of liver, mouth, pharynx, and oesophageal cancers. Things get worse if you smoke and drink too much. The effects of alcohol on the upper digestive system and respiratory tract that cause cancer are exacerbated by tobacco use. A higher incidence of aggression and unintentional injuries are both associated with alcohol use.

Suggestions for a healthy way of life include:

  1. Avoid consuming a lot of alcohol in one sitting, or binge drinking.
  2. Reduce your drinking consciously; for instance, before going to a restaurant dinner, set a limit (say, two drinks) and stick to it.
  3. Don't store alcohol in large quantities at home, for instance, to reduce your access to it.
  4. Drink both alcoholic and non-alcoholic beverages alternately –
  5. The best liquid to drink is water.
  6. If you can, switch to beverages with lower alcohol content.
  7. For instance, choose for mild beer rather than full-strength beer.
  8. Wine should be chosen over distilled beverages like whiskey.
  9. instead of fermented, they contain substantially more alcohol.
  10. Aim for at least two days per week without drinking.

Physical inactivity

Your risk of cardiovascular disease, particularly coronary heart disease, is higher if you are not active. People who are obese and overweight also tend to be sedentary.

The following are examples of healthy lifestyle recommendations:

  1. Exercise for a respectable amount, meaning hard enough to make you pant and perspire, at least three times per week.
  2. Pick a sport or activity you enjoy, as this will significantly boost your motivation to work out.
  3. If you are not used to regular exercise, start out cautiously and build up to more frequent and more intense workouts as your fitness level increases.

Before beginning any new fitness regimen, make sure to see your doctor because certain forms of exercise may be improper or even harmful depending on personal circumstances like your age or an underlying medical condition.




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