Four scourges of modern life: 

Obvious but easily missed  

-         Dr Akshay Mehta

Smoking, stress, too much alcohol, lack of physical exercise and improper diet are well known health hazards of modern life. However, there are four other dangers of modern life that are obvious and very common but hardly paid attention to. These are :

1. Sitting too much
2. Sleeping too less or too much
3. Not using public transport
4. Not eating proper breakfast

1 Sitting too much :

One of the banes of modern life is prolonged sitting: whether it is with the TV or the computer or the car. Recent research shows that the more time people spend sitting, the greater their risk of diabetes, cardiovascular events, and death. In the people above age 60 it also raises the possibility of early disability.

In a recent Australian study of 222,500 Australian adults for about three years, it was found that compared to people who spent less than four hours per day sitting, the odds of dying were 15% higher for people who sat for at least eight hours 40% higher for people who sat for 11 or more hours a day. This effect was independent of body weight or regular leisure time exercise. Thus, being lean or getting 30 minutes of physical activity five times a week is no insurance against chronic disease if we sit for long hours in the day.

Keeping sitting time to less than three hours a day might make us live an extra two years. And cutting TV viewing -- which most of us do while sitting -- to less than two hours every day might extend life by almost 1.4 years.

When we sit, our muscles are not used, and we quickly become more insulin resistant and can utilize glucose less efficiently. Studies have shown that people who sit after eating have 24% higher glucose levels than people who walk very slowly after a meal.

For people susceptible to develop diabetes. It might be especially important to avoid prolonged sitting.

Thus, a healthy balance between sitting, standing and walking or other physical activities is what is required. Following steps can be taken to avoid prolonged sitting : Drinking enough water so that you have to pee four times a day, standing up, stretching and walking around a little bit every hour or so,  standing up while on the phone or having  a stand up meeting, doing desk or computer work in standing position sometime etc. etc. An organization in Japan has an alarm bell every hour reminding the staff to stand up and stretch a few minutes.

2. Sleeping too little or too much :

When and how much we sleep is just as important as what we eat or how much we exercise, according to studies. Sleeping too little or too much can lead to health effects like obesity, diabetes, hypertension, heart disease, stroke and mental distress. Optimal sleep for an adult is 7 to 9 hours. Thus if you suffer from sleep deprivation or are getting up without being refreshed it is time to manage sleep better. Following steps may help:

SLEEP SCHEDULE: make one and religiously follow it. Consistent timing of going to bed reinforces the body’s sleep- wake schedule.

COROLLARY: in 15 mins if you cant sleep, go ahead do a relaxing chore and return back to bed when exhausted.

EAT EARLY DINNER and SLEEP EARLY (about 10 pm) : Make use of your own body’s “sleeping hormone”- melatonin, to get good sleep. Levels of this hormone rise after 9 pm and are maximal about 10 pm (assuming sunset at 7 pm)

AVOID STIMULANTS such as nicotine, caffeine and alcohol which will affect the quality of sleep. Eating too much or staying hungry may also disrupt sleep patterns

BED TIME RITUAL: developing it may work as a signal to the body for winding down.

CREATE AMBIENCE: cool, dark and quiet surroundings may help get a better sleep. Pillow mattress, comfortable temperature may contribute too.

LIMIT DAYTIME NAPS: sleeping too much in day affects nighttime sleep in both quality and duration.

REGULAR PHYSICAL ACTIVITY: promotes better sleep. However schedule it away from bedtime.

MANAGE STRESS: if your plate is too full, learn to delegate, organize and prioritize. Leaving worries before making it to bed for managing them the next day will equip us to handle them better.

PRACTICE REGULAR MEDITATION : This is a good stress buster inasmuch as most stress is due to our responses to the environment which is much better and mindful if you practice meditation regularly.

CONSULT your doctor if you need help.

3. Not using public transport or cycling to work

A recent study  published in September 2013 issue of the American Journal of Preventive Medicine states that use of public transport or even better - cycling to work instead of using private transport - is linked with lower risk of developing diabetes and hypertension. Previous studies have associated “active travel” to work with reduction in obesity

Results of the nationally representative survey of UK residents, called Understanding Society, from 2009 to 2011, analyzed in 2012, showed that those who walked to work had a 40% lower risk for diabetes and a 17% lower risk for hypertension than those who used private transport. And even just using public transport lowered the risk for diabetes by 18%.

Reductions in overweight or obesity were also significant, with a 15% reduction among those using public transport as against those who used private transport, a 20% reduction was seen in those who walked to work, and a 37% lower risk for those who cycled.

The best outcomes were seen in those who cycled to work, followed by those who walked and modest but considerable advantage was even seen amongst those who used public transport.

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Thus not only should people be encouraged to build physical activity into their everyday life like commuting to work, but also governments should be proactive in providing good  infrastructure which can support “active travel.”.

4. Not eating proper breakfast :

A recent study, conducted by Harvard School of Public Health (HSPH) and published on July 22, 2013, in “Circulation”, the American Heart Association journal, says that skipping breakfast raises the risk of heart attack by 27%.

Those who eat breakfast feel less hungry later in the day, thus breakfast makes it easier to avoid overeating.  While those who skip breakfast feel gluttonous later and are tempted to reach for a quick fix — such as vending machine candy or doughnuts, or oily snacks available near or at the office. Further the prolonged fasting which is the result of skipping breakfast may stimulate body's insulin response, resulting in excess storage of fat and consequent weight gain. Hence those who skip breakfast have a higher risk of obesity, metabolic syndrome  high blood pressure, high cholesterol, and diabetes and resultant higher probability for heart diseases

Also, eating breakfast provides energy which may stimulate an individual for further physical activity. A healthy breakfast refuels the body and replenishes the glycogen stores that supply our muscles with immediate energy. While those who skip breakfast are low on energy and have decreased physical activity.

Breakfast also encourages one to make healthy choices all day. Those who consume healthy breakfast regularly, tend to eat a healthier overall diet, paying attention to nutrition and low fats. Those who skip breakfast, are more likely to skip fruits and vegetables the rest of the day, too.

Breakfast is the most important meal of the day. No wonder it has been said “"Eat breakfast like a king, lunch like a prince and dinner like a pauper!"

So while writing the above piece, I got up four times from my chair and stretched a few minutes each time, am going to sleep early and well for about 7 hours, will have a good breakfast tomorrow morning and will be off to the hospital a few kilometers away, on my feet !!

What about you ? !!