A significant portion of the UK population resides in urban areas. London is one of the most densely populated cities. Is urban life harmful? The answer is, yes. A lot of studies have proved that city dwellers experience more depression and psychosis than people in the countryside. Why? And what to do if you have no choice but to live in the city? You will find answers in this article.
Stress
Crowded public transport, heavy traffic, and a lack of leisure time contribute to stress in city dwellers. Chronic stress can lead to sleep disorders, anxiety, and depression. Some people return home after a long working day and time spent in traffic jams, completely tired and unhappy. They try to increase their dopamine levels (the hormone of happiness) by watching their favourite movie or trying betting sites not on GamStop. The worst scenario is when they resort to alcohol to alleviate their bad mood and stress.
Life in the city is harmful to physical health and leads to:
- Feelings of fear, sadness, anxiety, numbness, or frustration.
- Exacerbation of chronic diseases and mental disorders.
- Changes in appetite.
- Headaches.
- Stomach problems.
- Skin rashes.
- Addictions to alcohol, nicotine, or other substances that are dangerous for health.
- Insomnia.
- Memory loss.
Polluted Air
Fine particulate matter (PM2.5) in the air consists of tiny particles of soot, asphalt, and car tyres. They are dangerous for health. Chronic exposure to these particles can cause asthma and worsen existing chronic conditions. Additionally, polluted air increases the risk of cardiovascular diseases and may affect the nervous system, leading to headaches or cognitive decline. Despite reductions in PM2.5 emissions, concentrations in UK cities still exceed WHO standards, leading to significant health impacts, including premature deaths.
Sedentary Lifestyle
City residents often lead sedentary lifestyles which often is the cause of obesity, diabetes and cardiovascular diseases. Not exercising enough causes back pain, poor blood flow, and headaches. Additionally, a sedentary lifestyle increases the risk of depression due to limited opportunities for social interaction.
Fast Food
The fast-paced city life often leads to bad eating habits. People replace proper meals with fast snacks. Today fast food is readily available and easily accessible in big and small cities. This food often contains high levels of salt, sugar, and fat. People who eat fast food regularly more often have heart disease and digestion problems. Eating while on the move can also cause bloating and stomach discomfort.
Noise Pollution
City dwellers are exposed to constant noise from traffic, sirens, and advertisements. In cities like London, Birmingham, and Manchester, traffic noise is a primary contributor to noise pollution. Continuous noise exposure can lead to hearing loss, tiredness, and high blood pressure. It might also raise the chance of dementia in older people. The constant hum of vehicles and honking horns, especially, disturb residents living close to busy roads or intersections.
Injuries
Urban areas pose risks of pedestrian and vehicular accidents. In 2019, pedestrian deaths accounted for 20% of all road accident fatalities in Europe. Additionally, 39% of driver deaths occur in urban areas. UK cities face similar problems. Each year, many accidents and deaths are reported.
How to Stay Healthy in the City
There are several simple rules, following which you can slightly alleviate the negative impact of the city.
Handle stress
This is easier said than done, but there are a few rules that can help reduce your stress levels a little:
- Take breaks from watching or reading the news; limit your use of social networks to a couple of times a day.
- Try meditation or calming breathing techniques.
- Don't rely on alcohol, tobacco, or drugs to deal with problems.
- Find time during the day to relax and, for example, take up a hobby.
- Talk to people you trust; tell them about your problems.
- Contact a psychotherapist or psychologist if you realize that you can’t cope.
Move more
The WHO recommends at least 150–300 minutes of moderate-intensity physical activity per week or 75–150 minutes of vigorous-intensity activity.
Moderate-intensity exercise includes brisk walking, swimming, and cycling at a leisurely pace. You should be able to speak coherently during activity, without shortness of breath or interruptions.
High-intensity activities include running, playing basketball or football, and speed swimming. Breathing becomes heavy and fast, and the heart rate increases significantly. You may need to pause to speak a sentence.
Choose the stairs instead of the elevator, park your car in a distant parking lot, and walk one bus stop.
Watch your diet
Reduce fast food high in trans fats and sugar. Eat more vegetables, proteins, and healthy fats. Don't skip meals or make yourself sick from hunger, as this can lead to subsequent overeating.
An example of a balanced meal is a healthy plate. Half of the daily diet should consist of vegetables, herbs, and fruits. A quarter should be whole grains: wheat, barley, quinoa. Another quarter should be protein: fish, poultry, beans, and nuts.
And remember to drink enough water. It is about 2.7 litres for women and 3.7 for men. This includes water, coffee, tea, smoothies, and even soups.
Have enough sleep
How many hours should one sleep? It varies from person to person, but the optimal minimum is 7 hours. But it is not only about duration; the quality of sleep is also important. Here are some tips on that:
- Go to bed and wake up at approximately the same time, even on weekends.
- Keep the bedroom cool and quiet.
- Avoid large meals, caffeine, and alcohol before bed.
- Quit smoking
- Do not use gadgets at least an hour before bedtime.
Be careful on the road
To reduce the risk of accidents on the road, follow these rules:
- Always use a pedestrian crossing
- Walk facing traffic if there's no sidewalk, and keep as far away from the road as possible.
- If no pedestrian is crossing nearby, wait for a gap in traffic at a well-lit spot before crossing.
- Don't walk while drunk.
- Don't use headphones outdoors.
Take care of air quality and create silence
To reduce harmful fine particles in your home, you can buy an air purifier. Also, on weekends, if possible, you should travel outside the city or visit large parks to breathe in fresh, clean air.
To protect yourself from noise at least at home, you can install special window glass or simply not open the windows while you are indoors.
This article was written in cooperation with Charles Greene