New years bring new resolutions for improving one's life and a healthier lifestyle. These 10 health tips will help you get started on a path to healthy living.
1. Eat a healthy diet
You can eat a variety of foods including fruits, vegetables, legumes and nuts, as well as whole grains. Adults should consume at least five portions (400g), of fruits and vegetables each day. You can increase your fruits and vegetable intake by including vegetables in every meal, eating fresh fruits and veggies as snacks, and eating a wide variety of fruits. Healthy Eating Habits Will Help reduce the risk of developing malnutrition or other non-communicable diseases (NCDs), such as stroke, heart disease, and diabetes.
2. Reduce salt and sugar intake
The recommended sodium intake for Filipinos is twice that of the recommended. This puts them at risk of high blood pressure, which can lead to stroke and heart disease. Salt is the most common way that people obtain their sodium. Limit your salt intake to five grams per day. That's about one teaspoon. This is easier than you might think. Reduce salt intake by avoiding high-sodium condiments like soy sauce, fish oil, and other high-sodium sauces, and remove salt from your meals. Avoid salty snacks and choose low-sodium products.
3. Reduce your intake of unhealthy fats
Your total energy intake should not exceed 30%. This will prevent NCDs and unhealthy weight gain. There are many types of fats. However, unsaturated fats are preferred over trans-fats and saturated fats. WHO recommends reducing saturated fats by less than 10% of total calories intake, reducing trans fats by less than 1% of total energie intake, and replacing saturated fats with trans fats with unsaturated fats.
4. Avoid alcohol abuse
There is no safe limit to the amount of alcohol you can drink. Drinking alcohol can cause health problems, such as alcohol dependence, mental and behavioural disorders, and major NCDs like liver cirrhosis and other cancers.
5. Don't smoke
Tobacco smoking can cause NCDs like stroke, heart disease, and lung disease. Second-hand tobacco exposure can cause death in non-smokers as well as direct smokers. There are approximately 15.9 million Filipino adults who currently smoke tobacco, but 7 percent of them are either interested in quitting or intend to quit.
6. Actively participate
Any bodily movement that involves the use of skeletal muscles and requires energy expenditure is considered physical activity. This includes activities such as exercise, sports, household chores, traveling, or other leisure pursuits. Depending on your age, the amount of activity you require depends on how active you are. Adults aged 18 to 64 years should engage in at least 150 minutes of moderate intensity activity each week. For additional health benefits, increase moderate intensity physical activity to 300 minutes per semaine
7. Regularly check your blood pressure
High blood pressure, also known as hypertension, is often called the "silent killer". Because hypertension can be invisible to many people, and may not even have symptoms. Hypertension, if left untreated, can cause damage to the heart, brain, and kidneys. A health worker should check your blood pressure regularly to keep track of your numbers. Get the help of a healthcare worker if your blood pressure is too high. This is crucial in controlling hypertension.
8. Test it
It is important to get tested for HIV, hepatitis B and sexually transmitted infections (STIs), in order to determine your health status. These diseases can cause serious complications, and even death if they are not treated. You will be able to determine your current status and how you can prevent or treat these conditions. To have your blood pressure checked, go to any public or private hospital, no matter where you live.
9. Safe sex
Your overall health and well-being depends on your sexual health. Safe sex is essential to avoid HIV and other sexually transmitted diseases like syphilis and gonorrhoea. Pre-exposure prophylaxis (PREP), which will protect you against HIV, and condoms that will protect your from HIV and other STIs are available.
10. Drink only safe water
Water-borne diseases like cholera and diarrhoea can result, as well as hepatitis A and typhoid. At least 2 billion people worldwide drink water contaminated by faeces. Check with your water concessionaire or water refilling station to make sure that you are safe. If you are not sure of the source of your water, boil the water for at most one minute. This will kill any harmful organisms. Allow it to cool naturally before you drink.
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