The Power of Nutrition in Preventing Critical Illness

As your diet is a major factor in both preventing sickness and boosting your immune system, you can make a few small changes to your eating habits. Here’s what you can do:  

1. Eat for Your Body’s Energy Needs

The foundation of any healthy diet is understanding your calorie requirements. How much energy your body needs depends on your activity level. If you lead a sedentary lifestyle, you’ll need fewer calories. If you’re more physically active, your body needs more calories to carry out tasks. 

2. Focus on Balanced Nutrition

It’s not just about the number of calories—quality matters too. The kind of calories you consume plays a vital role in your overall health. A balanced diet includes a variety of fruits, vegetables, lean proteins, and whole grains. These foods provide essential vitamins, minerals, and other nutrients that help your body build resistance to illnesses.

3. Cut Back on Sugar, Salt, and Saturated Fat

High sugar intake can contribute to weight gain and diabetes, while too much salt raises your risk for high blood pressure. Saturated fats, found in foods like butter and fatty meats, can lead to heart disease. Reduce your intake of these unhealthy elements to protect your body.

4. Fill Your Plate with Fruits and Veggies

You’ve probably heard this before, but it’s worth repeating: eating at least five portions of varied fruits and vegetables daily is one of the best things you can do for your health. Fruits and vegetables are rich in antioxidants, fiber, and vitamins that help your body fight off illness and inflammation.

5. Eat More Fish, Especially Oily Fish

Fish is an excellent source of protein and essential nutrients. Try to include fish in your diet at least twice a week, and aim for oily fish like salmon, mackerel, and sardines. These are high in omega-3 fatty acids, which are particularly good for heart health.

6. Don’t Fear Carbs—Choose Wisely

Carbohydrates have a bad reputation, but they are an important source of energy. The key is to choose the right kind of carbs. Whole grains and high-fiber options like brown rice, quinoa, and whole wheat bread are better for your body and help keep you full for longer.

7. Stay Hydrated

Drinking enough fluids is essential for overall health. Sugary drinks can add unnecessary calories, so water is the best choice. Tea, coffee, and reduced-sugar drinks can also help you stay hydrated. Remember to increase your fluid intake during hot weather or while exercising.

8. Maintain a Healthy Weight and Stay Active

Healthy eating is just one part of the puzzle. Regular physical activity also helps you maintain a healthy weight, which lowers your risk of critical illnesses. Start small if you need to—take the stairs, walk more, or find a workout you enjoy.

Start Now: Build Healthy Habits Early

The key to lowering your risk for critical illnesses is to start building healthier habits as early as possible. The sooner you take control of your nutrition, the better your chances of living a longer, healthier life. Small, consistent changes to your diet and lifestyle can have a huge impact on your overall well-being and significantly reduce your risk of critical illness.⁴

Caring for your well-being also goes hand in hand with managing your finances. With health care prices on the rise, investing in health plans like HealthFlex can give you and your family security and peace of mind. These plans help protect you financially from the heavy health care costs that can come with critical illnesses like heart disease, stroke, and cancer. 

Start building healthier habits today, and pair them with comprehensive health coverage for a more secure future and better days ahead.  It’s never too early to act—your future self will thank you.

Learn more about our health insurance plans here . 

References:

1. In Wellness and In Health: A Manulife Study, https://www.manulife.com.ph/about-us/thought-leadership/in-wellness-and-in-health.html
2. What to Know About Rising Rates of 'Early-Onset' Cancer, https://www.yalemedicine.org/news/early-onset-cancer-in-younger-people-on-the-rise, Accessed October 4, 2024
3. Younger generation gets sick earlier and more often than the older generation, researchers find, https://medicalxpress.com/news/2023-09-younger-generation-sick-earlier-older.html#google_vignette, Accessed October 4, 2024
4. How dietary factors influence disease risk, https://www.nih.gov/news-events/nih-research-matters/how-dietary-factors-influence-disease-risk, Accessed October 4, 2024
5. 8 tips for healthy eating, https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eight-tips-for-healthy-eating/, Accessed October 4, 2024