Hello doctor, is there a way someone can keep themselves safe and healthy in this new year? – Jason

Hello Jason, here is how to plan not to die easily in 2025 (Part 1)

Alexander the Great died on June 13,323 BCE at the age of 33 following almost 13 years of decisive victories in battles in Europe, Asia and Egypt.

According to historians; he first fell ill during a days-long series of parties, during one of which he collapsed and was pronounced dead 13 days later.

Although it is not known whether he died due to alcohol or malaria; the manner of his death has led many to conclude that it is necessary everyone to look after their health and not to over drink. For one not to die easily in 2025, it is inevitable to plan at the start of the year.

Hierarchy of needs

According to Maslow, people will be consumed by their basic needs before moving on to other, more advanced needs. Not planning for your health first at the start of the year is a sure risk of seeing your other needs unmet.

Informed Planning

 According to statistica .com, 11.7 million people died in Africa in 2023, heart attacks, cancer and unintentional injuries (accidents) being the leading causes. Planning, which is here defined as following a program designed to help you and your family stay safe is one of the proven strategies to prevent death.

Top 10 causes of death

Recent trends in leading causes of death from 2018 to 2023.

							Disease
	1	1	1	1	1	1	Heart Disease
R	2	2	2	2	2	2	Cancer
	3	3	4	4	3	3	Accidents
	5	5	5	5	5	4	Stroke
A	4	4	6	6	6	5	Lower respiratory
	6	6	7	7	7	6	Alzheimer
	7	7	8	8	8	7	Diabetes
N	9	8	10	10	9	8	Kidney disease
	11	11	11	9	10	9	Liver disease
			3	3	4	10	Covid-19
K	10	10	12	11	11	11	Suicide
	8	9	9	13	12	12	Pneumonia
	2018	2019	2020	2021	2022	2023	Year

 

Heart diseases are the most common discharge diagnosis for patients older than 65 years and are the most expensive disease for medical care. They can set in at any age below 50 years due to modifiable. Preventable risk factors are: Smoking, obessity and depression. This issue will help you plan against two of these risk factors.

Plan against smoking

Smoking is the chief risk factor for heart mortality.

Passive smoking

Nonsmokers exposed to secondhand smoke in everyday life exhibit an increased risk of both fatal and nonfatal heart events, by reducing the blood’s ability to deliver oxygen to the heart which manifests as reduced exercise capability. It increases platelet activity, accelerated fat buildup in and on the artery walls (atherosclerosis) and increases heart muscle damage. Plan as follows:

• Do not to let anyone smoke in your home or car. Opened windows, fans, air conditioners, air purifiers, air fresheners, and ventilation systems don’t get rid of passive smoke.
• Plan to talk to your employer about the benefits of a smoke free policy in your workplace.

Active smoking

Plan to give up smoking. Most smokers want to give up unlike binge eaters.

 Plan as follows:

• Plan to attend consultations about smoking and smoke related disease consultations—especially those concerned with smoking-related diseases.
• Ensure advice is congruent with your beliefs about smoking.
• Write down the advantages of giving up as this increases your motivation.
• Choose a date (when there will be few stresses) on which you will become a non-smoker.
• Chose a date when to throw away all accessories (cigarettes, pipes, ash trays, lighters, matches) in advance;
• Inform friends of the new changes; practice saying ‘no’ to their offers of ‘just one little cigarette’.
• Nicotine gum, chewed intermittently to limit nicotine release will help you get used to low doses of nicotine and then gradually stop. Most people need ten 2mg sticks per day.

Plan against obesity

Cut down on the risks of too much sugar:

• Plan how to lose weight: Motivational therapy, visit a dietician—a need specific diet may be best.
• Plan to exercise (do morning runs or exercise with fitness shows on TV) for 30 minutes 3 days a week.
• Eat the right things: Oily fish: Rich in omega-3 fatty acid, Lower cholesterol with walnuts and soya beans or porridge. Do not add salt in food, increase proteins on every meal.
•  Do not add sugar to drinks or cereals.
• Drugs or surgery for obesity? If BMI over 40, visit a surgeon at the beginning of the year.