Chronic non-communicable diseases (NCDs) include stroke, heart disease, type 2 diabetes, high blood pressure, and obesity, which are responsible for 74% of deaths worldwide.

Today's lifestyle habits are a catalyst for people to get sick from NCDs with their fast-paced lifestyles. Eating ready-to-eat meals Lack of eating fruits and vegetables, physical activity, and insufficient sleep. Smoking and drinking too much alcohol, or accumulated stress.

Thailand's first step in promoting health with behavioral modification

As Dr. Tanupol Wirulahakarun or Dr. Amp President of the Bangkok Association of Obesity Rehabilitation and Education Promotion Physicians (BARSO) and Chairman of the Board of Directors of BDMS Wellness Clinic are doctors specializing in Preventive Medicine, Lifestyle Medicine. The 1st generation was trained by the Preventive Medicine Association of Thailand. Certified by the Medical Council Dr. Amp sees this as an important opportunity and the first step in Thailand. that helps promote public health and hygiene. Focus on ensuring that everyone has the skills to take care of themselves. Families and communities to prevent the occurrence of diseases by having healthy lifestyles.

Lifestyle Medicine is a medical science based on empirical evidence to prevent, treat, and reduce the severity of diseases to return to normal. Helping healthy people live better but also improving the quality of life of patients. By solving the root cause of the problem, which is Lifestyle Modification.

In this article, Dr. Amp brings 6 ways to take care of health according to lifestyle medicine and how to set simple goals for everyone to try to follow. As follows:

1. Maintain a healthy body weight. Choose a plant-based diet.

Maintaining a stable body weight and taking care not to have too much body fat is extremely important to maintain good health because excessive fat mass, especially visceral fat, is the source of many diseases, with middle-aged men not having more than 25% body fat and middle-aged women should not have more than 32% body fat.

Another way can indicateObesityYes, it measures waist circumference, with Asian men not exceeding 90 centimeters (36 inches) and Asian women not exceeding 80 centimeters (32 inches). 

One of the key ways to maintain body weight is to eat a healthy diet. Whole food, plant-based diet in the prevention and treatment of chronic diseases because such foods are rich in fiber. Vitamins, minerals, and antioxidants by choosing to eat a variety of vegetables, fruits, grains, nuts and seeds. 

• Foods to choose - vegetables, fruits, nuts, grains, mushrooms, herbs, spices, water.
• Foods to avoid - drinks and foods high in sugar (sweets, sweets, soft drinks, bakery pastries). Processed meats (sausages, bologna, bacon, salami), red meat (beef, pork, lamb) Processed food and bag snacks
• Example of setting nutrition goals – Eat 1 ladle or 50 grams of cooked vegetables per meal at least 5 days a week.

2. Move your body and exercise regularly.

Adults should do cardiovascular exercises such as running, aerobics, swimming, cycling at a moderate intensity of at least 150 minutes per week and high-intensity exercises of 75-150 minutes per week, along with strengthening exercises such as bodyweights and weightlifting at least 2 days a week, as well as balance and flexibility exercises such as yoga, stretching, tai chi, qigong, etc. 

If you are not comfortable exercising, you can increase physical activity during the day, such as housework, sweeping, mopping, gardening, etc. Cut down trees or walk 8,000 – 10,000 steps a day. This can lead to energy consumption similar to that of exercise. The more physical activity there is, the more positive it is for health. But no matter how much or how little exercise you do, it's still better than not moving your body at all (Better Than None).

• Moderate-intensity physical activity – brisk walking, light cycling, wiping glass, mopping the floor.
• High-intensity physical activity – running, brisk cycling, basketball, football, tennis.

Examples of Setting Body Movement Goals Walk up the three flights of stairs instead of the elevator every day.

3. Manage stress and take care of mental health

Stress is inevitable. But individual perspectives, ideas and ways of coping with stress. It affects behavior and physical health differently. A little stress can have a positive effect on the body and increase performance, but too much stress can lead to anxiety, depression, obesity, etc. Immune system compromise and many other diseases. 

Learning and practicing the stress response helps to understand the mechanisms of stress and proper stress reduction techniques. Leads to better well-being Mindfulness-Based Stress Reduction (MBSR) methods, such as meditating with the breath conscious. Mindful Yoga Practicing mindfulness while walking (walking Jong Krom) by practicing to be aware of one's own thoughts and emotions without judgment. Research has shown that regular meditation practice improves brain structure and changes electroencephalograms. Focus and positive emotions

For beginners, you can start by practicing Vitisa Meditation by dividing it into 5 minutes in increments, 5 minutes in the morning, 5 minutes in the day, and 5 minutes in the evening or before bed. If anyone who has tried it still does not get better, or if anyone suspects that they have a mental health problem, they should immediately consult a medical professional for diagnosis.

Stress Management Tips

• Connect with those around you, such as talking to friends or family, or attending community events.
• Find stress-relieving activities such as listening to music. Exercise, dance, meditate or yoga
• Find a hobby or creative activity such as drawing, painting, knitting, and jigsaws.
• Create a moment for yourself to laugh. For example, listening to jokes or reading funny books.
• Avoid caffeinated and alcoholic beverages.
• Practice breathing techniques to relax.
• Relaxing massage Acupressure to reduce muscle tension from stress

4. Get a good night's sleep

Sleep is the easiest way to take care of your health. that nature has given us all, free of charge. Staying up late and sleeping intermittently affects health. Increased appetite, risk of insulin resistance, immune decline ADHD Decreased socialization Depressed mood, depression, and decreased work performance. On the contrary, If you get enough sleep, it has a great impact on your health.

In different age groups, there are different needs for sleep hours. In children 6 – 12 years old, they need 9 – 12 hours of sleep per night. Adolescents 13 – 18 years old need 8 – 10 hours of sleep per night, and adults should sleep 7-9 hours per night so that the body can repair itself and produce hormones normally. 

Sleep has many important hormones involved. As follows:

1. Melatonin Sleep Hormones It starts to secrete when the sky starts to get dark or the light decreases, making you feel sleepy. Bone formation and protection Reproductive system, immune function, and cardiovascular system. 
2. Growth Hormone It is known as an "anti-aging hormone", playing an important role in growth. strengthens muscles and bones; including the body's metabolism. If there is a lot of growth hormone, The body will be healthy and look younger, so it can be called a hormone for the maintenance of the body.
3. Cortisol The body begins to produce this hormone in the morning, peaking at 7 – 9 a.m. It keeps the body alert and is produced when under stress, lack of rest, or excessive exercise.  It causes the body to deteriorate quickly. Insulin resistance occurs, and the risk of diabetes and heart disease increases.
4. DHEA (Dehydroepiandrosterone) It is an anti-stress hormone that anti-cortisol helps increase strength and slow down the deterioration of the body.

Creating good sleep habits is the key to taking care of your health. A specialist should be consulted to get the correct correction.

10 tips for a good night's sleep

1. Even if it is a holiday, it is recommended to go to bed before 10 p.m. and get at least 8 hours of sleep.
2. Manage anything that may interfere with your sleep, such as wearing earplugs to reduce the sound, or wearing eye patches to reduce the light, and adjust the temperature to suit your sleep.
3. Go to bed only when you feel sleepy. Use the bed only for sleeping. Not used to work. Watch TV or eat 
4. Exercise regularly because exercise helps you sleep better, but you should avoid exercising 3 hours before bedtime. 
5. If you have a medical condition. Be sure to check if there are any medications that affect sleep. Try to talk to your doctor about the side effects of the drug.
6. Avoid caffeinated beverages such as tea and coffee at least 6 hours before bedtime. 
7. Avoid drinking alcohol and smoking because both reduce the quality of sleep.
8. Avoid large meals or foods that are difficult to digest at least 3 hours before going to bed to reduce the risk of not getting a good night's sleep due to bloating, abdominal tightness or acid reflux. 
9. Reduce the intake of starch, sugar and fruit at dinner because of higher blood sugar levels. It can interfere with sleep.
10. Try to do activities that make you feel calm and relaxed before going to bed, such as meditating, meditating, walking, etc.

Examples of setting good sleep goals I would turn off the TV and not play my cell phone 30 minutes before bedtime, and turn to reading to relax myself.

5. Avoid harmful substances

PM 2.5 dust is classified as a Group 1 carcinogen by the International Agency for Research on Cancer (IARC), an agency under the World Health Organization (WHO). 

Smoking and drinking too much alcohol Increases the risk of chronic disease and death. For those who are addicted to cigarettes and quit alcohol, it may take a variety of intentions and solutions, as well as support from those around them, to cut off these harmful substances. The best way is to consult a professional to find the right way.

In terms of air pollution, PM 2.5 dust has a significant impact on health. During periods of high PM 2.5 dust levels, wear a mask when it is necessary to leave the house, and install air filters in the house.

Example of setting a smoking reduction goal – I will start quitting smoking today. Avoid places where you used to smoke to reduce the craving for smoking and relieve the stress of quitting smoking with various activities.

6. Have good relationships with those around you

Social links and good relationships with those around you. It has a positive impact on our physical, mental, and emotional health. 

Research from Harvard that spans 80 years found that the factors that predict happiness and longevity of human beings are having strong social relationships with family members, friends, or people in society. 

Social interaction, even for a short time, has a positive effect on health, helping to improve blood pressure levels and heart rate. Reward pathway by releasing feel-good neurotransmitters such as Dopamine, Oxytocin, Serotonin, and Endorphins (DOSE), which positively affect mood.

How to connect socially

• Volunteer – Volunteering has a positive impact on health, increases happiness, and gives you the opportunity to meet new people. 
• Participate in religious ceremonies, attend a meditation camp, join a mindfulness group by meditating, or walk in the Jong Krom. 
• Attend a sporting event or exercise Celebrations, music performances, or art fairs.
• Participate in activities at work, take courses, or even activities that improve our health, such as exercise groups or healthy cooking classes.

Examples of setting relationship goals I will be attending a meditation course that focuses on pacifist observance.

Lifestyle modifications based on the 6 pillars are things that help to be healthy both physically and mentally. Dr. Amp recommends that everyone take action today, maybe start with a small simple goal first, and then move on to a bigger goal. I want more health details. You can get a consultation from a lifestyle medicine specialist who helps you plan. In preventing and modifying health behaviors, leading to a new healthy lifestyle in a sustainable manner.

References

1. Sagner M, Katz D, Egger G, Lianov L, Schulz K, Braman M, et al. Lifestyle medicine potential for reversing a world of chronic disease epidemics: from cell to community. International journal of clinical practice. 2014;68(11):1289-92.
2. Medawar E, Huhn S, Villringer A, Veronica Witte A. The effects of plant-based diets on the body and the brain: a systematic review. Translational psychiatry. 2019;9(1):226.
3. Hölzel BK, Carmody J, Vangel M, Congleton C, Yerramsetti SM, Gard T, et al. Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry research: neuroimaging. 2011;191(1):36-43.
4. Waldinger R, Schulz M. The Good Life: Lessons from the World's Longest Scientific Study of Happiness: Simon and Schuster; 2023.
5. Tanupol Wirulahakarun. Healthy for life. Bangkok: Amarin Health, Amarin Printing & Publishing;