An important factor in reducing your risk of obesity, cardiovascular disease and type-2 diabetes is getting regular exercise. People who are overweight, diabetic, and/or have heart disease see doctors much more often than those who who do not suffer from these issues —  most visits are obviously required, but some are unnecessary or unneeded. Only 30 minutes of mild-to-moderate cardiovascular exercise on a daily basis is associated with better health and longevity, which translates to fewer doctor visits and less burden on the healthcare system.  Start by walking around your neighborhood (if weather and personal safety permit it), then transition to more difficult terrain, tread mills, and/or cycling. Avoid vigorous exercise to start with, such as long-distance running or swimming, particularly if you have heart disease. Eventually add in some weight training because bigger muscle fibers lead to stronger bones, which reduces your risk of osteoporosis and fractures — common reasons for doctor visits in the elderly. The typical American diet tends to be high in calories, harmful trans fat, refined carbohydrates and sodium. As such, it should be no surprise that obesity rates in the U.S. are at their peak. In fact, about 35% of American adults are currently obese. Obesity dramatically increases your risk of numerous diseases such as diabetes, heart disease, various cancers, arthritis, auto-immune conditions and frequent musculoskeletal complaints. All these problems are expensive because they require lots of doctors visits, treatments and medications. To give you a better idea, the medical costs for Americans who are obese (which includes doctor visits) are about $1,500 higher per year than those of normal weight.  Eat more healthy plant-based monounsaturated and polyunsaturated fats (found in seeds, nuts, plant oils), while reducing saturated (animal-based) fat and eliminating trans (artificial) fat. Cut down on sodas and energy drinks (loaded with high fructose corn syrup), and consume more purified water and fresh juices. Calculate and monitor your body mass index (BMI). BMI is a useful measure to understand if you're overweight or obese. To calculate your BMI, divide your weight (converted to kilograms) by your height (converted to meters). BMI measurements considered healthy range from 18.5 to 24.9; a BMI between 25 and 29.9 is considered overweight, whereas 30 and above is classified as obese. Bad lifestyle habits such as cigarette smoking and heavy alcohol consumption are notorious for causing various diseases and symptoms that lead to people making some unneeded doctors appointments. Smoking causes widespread damage throughout the body, particularly the throat and lungs. Aside from lung cancer, smoking can trigger asthma and emphysema, which are common reasons for doctor visits. Alcohol is similarly destructive to the body, especially the stomach, liver and pancreas. Alcoholism is also associated with nutritional deficiencies, cognitive problems (dementia) and depression.  Consider using nicotine patches or gum to help stop smoking. Stopping "cold turkey" often creates too many side effects (cravings, depression, headaches, weight gain), which might lead to more unneeded doctor visits. Either stop drinking alcoholic beverages or limit yourself to no more than one drink per day. A high percentage of people who heavily smoke also drink alcohol on a regular basis — these bad habits seem to promote the other.
مارس المزيد من التمرينات. تناول طعامًا صحيًا وحافظ على وزن مثالي. لا تكثر من التدخين أو تناول الكحوليات.