What disease prevention strategies to maintain good health?

Following the evolution of diseases influenced by a multitude of factors, and the very evolution of the vulnerability of the human body to certain pathogenic agents (viruses, bacteria, etc.), it has become essential to develop prevention strategies, effective management and treatment of each disease.

Medical and technological advances offer new opportunities, but persistent challenges require a comprehensive, integrated approach to protect and improve human health.

Disease prevention is essential to maintaining good health and optimal quality of life. Adopting measures to strengthen the immune system, preventing chronic diseases (diabetes, heart disease, etc.) and following vaccination recommendations for adults are crucial steps.

Comprehensive disease prevention strategy:

1. Strengthening the Immune System

A. Balanced Diet

To do this, you must adopt a diet rich in essential nutrients which is fundamental for a robust immune system:

• Vitamins and Minerals: Vitamins C and D, as well as zinc, play a key role in immune function. Eat citrus fruits, green vegetables, nuts and fish.

• Probiotics: Fermented foods like yogurt, sauerkraut, and kefir support gut health, a crucial part of immunity.

• Proteins: Proteins are necessary for the production of antibodies. Include lean protein sources like poultry, fish, legumes and dairy.

B. Regular Physical Activity

As we have already mentioned previously, moderate and regular exercise improves blood circulation and promotes immune function. Activities such as walking, jogging, cycling and swimming are beneficial for physical well-being.

C. Adequate Sleep

Sufficient and quality sleep is crucial for the immune system. Adults should aim for 7 to 9 hours of sleep per night to optimize their health.

D. Stress Management

Chronic stress weakens the immune system. Practicing relaxation techniques like meditation, yoga, and deep breathing can help reduce stress and boost immunity.

E. Hygiene

Maintaining good hygiene, such as washing hands, showering regularly, and avoiding contact with sick people, is crucial to preventing infections.

2. Prevention of Chronic Diseases

A. Healthy Eating

A balanced and nutritious diet is essential to prevent chronic diseases such as diabetes, heart disease and obesity:

• Mediterranean Diet: This diet, rich in fruits, vegetables, whole grains, fish and olive oil, is associated with a reduced risk of chronic diseases.

• Limiting Sugars and Saturated Fats: Reducing consumption of added sugar and saturated fats helps prevent obesity and heart disease.

B. Physical Activity

Regular exercise helps maintain an acceptable weight, improves heart health and reduces the risk of chronic diseases. Recommendations include at least 150 minutes of moderate exercise per week.

C. Stopping Smoking

Smoking is a major risk factor for many chronic diseases, including cancer and pulmonary and cardiovascular diseases. Quitting smoking significantly improves long-term health.

D. Moderate Alcohol Consumption

Excessive alcohol consumption can lead to liver disease, heart problems and other health complications. Limiting (or even stopping) alcohol consumption is essential.

E. Control of Risk Factors

• Regular Health Monitoring: Regular visits to the doctor for check-ups and screenings help detect and treat chronic illnesses early.

• Blood Pressure and Cholesterol Management: Monitor and control blood pressure and cholesterol levels through lifestyle changes and medications if necessary.

3. Recommended Vaccines for Adults

Vaccines aren't just for children. Many vaccines are recommended for adults to prevent serious illness:

A. Flu Vaccine

An annual flu vaccine is recommended for all adults, especially those over 65, pregnant women, and people with chronic illnesses or immunocompromised people.

B. Tetanus, Diphtheria and Pertussis Vaccine (dTca)

A booster every 10 years is recommended for the tetanus-diphtheria-pertussis vaccine. Adults who have never received a pertussis vaccine should receive one dose.

C. Shingles Vaccine (Shingrix)

Recommended for adults 50 and older, the shingles vaccine helps prevent this painful disease and its complications. (Shingles is a disease caused by the reactivation of the varicella-zoster virus, occurring in a person who has already had chickenpox. The rash often occurs in the chest, but can affect other parts of the body).

D. Pneumococcal Vaccine (Pneumovax 23 and Prevnar 13)

Recommended for adults 65 years and older and for people at increased risk of pneumococcal disease, such as those with chronic illnesses.

E. Hepatitis B Vaccine

Recommended for adults at increased risk of hepatitis B, such as those with multiple sexual partners, healthcare workers, and people with chronic liver or kidney diseases.

F. Human Papillomavirus (HPV) Vaccine

Recommended for young adults up to 26 years old to prevent HPV-related cancers. In some cases it may be recommended up to 45 years old.

Finally, disease prevention involves strengthening the immune system, preventing chronic diseases and appropriate vaccination. By adopting a balanced diet, regular physical activity, adequate sleep, good stress management and following vaccination recommendations, adults can improve their health and reduce the risk of serious illnesses. These preventive measures are essential to maintaining a good quality of life and lasting well-being