Health tips for the beginning of a new decade I bring healthy lifestyle tips with such decisions to keep your life healthy, including a healthier lifestyle. Here are 20 practical health tips to help you get started on a healthy lifestyle.
20 Health tips for healthy living
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| 20 Health Tips |
1. Eat a healthy diet
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| 20 Health Tips |
Eat a combination of different foods, including fruits, vegetables, legumes, nuts and whole grains. Adults should eat at least five servings (400 grams) of fruits and vegetables a day. You can improve fruit and vegetable intake by always including vegetables in your meal; Eating fresh fruits and vegetables as snacks; Eating a variety of fruits and vegetables; And eat them in season. By eating healthy, you can reduce the risk of malnutrition and non-communicable diseases (NCDs) such as diabetes, heart disease, stroke and cancer.
2. Consume less salt and sugar
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| 20 Health Tips |
The Philippines consumes twice the recommended amount of sodium, increasing their risk of high blood pressure, which increases the risk of heart disease and stroke. Most people get their sodium through salt. Reduce your salt intake to 5 grams per day, equivalent to one teaspoon. It is easier to do this by limiting the amount of salt, soy sauce, fish sauce and other high-sodium spices in meal preparation; Remove salt, spices and seasonings from your dining table; Avoiding salty snacks; And a choice of low-sodium products.
Besides this, using more of sugars escalates the chance of tooth rotting and harmful weight increase. In adults and children, the consumption of free sugars should be reduced to less than 10% of the total energy consumption. This is equivalent to 50 grams or about 12 teaspoons per adult. The World Health Organization recommends consuming less than 5% of total energy consumption for additional health benefits. You can reduce your sugar intake by limiting your intake of sugary snacks, candies and sugary drinks.
3. Reduce the consumption of harmful fats
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| 20 Health Tips |
Fat intake should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain and NCD diseases. There are different types of fats, but unsaturated fats are preferable to saturated fats and trans fats. The World Health Organization recommends reducing saturated fats to less than 10% of total energy consumption; Reduction of trans fats to less than 1% of total energy consumption; And replacing two saturated fats and trans fats with unsaturated fats.
The preferred unsaturated fats are found in fish, avocados and nuts, and in sunflower oils, soy, canola and olive oil; Saturated fats are found in fatty meats, butter, palms and coconut oil, cream, cheese, wheat and fat; And trans fats are found in baked and fried foods, and snacks and pre-packaged foods, such as frozen pizza, cookies, biscuits and cooking oils and spreads.
4. Avoid harmful alcohol use
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There is no safe level for drinking alcohol. Alcohol consumption can lead to health problems such as mental and behavioral disorders, including alcohol dependence, major NCDs like cirrhosis of the liver, some cancers and heart disease, as well as injuries resulting from violence and road crashes and collisions.
5. Do not smoke
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| 20 Health Tips |
Tobacco smoking causes NCD such as lung disease, heart disease and stroke. Tobacco kills not only the direct smokers but also the smokers without secondhand exposure. Currently, there are about 15.9 million Filipino adults who smoke tobacco but 7 out of 10 smokers are interested or planning to quit.
If you are currently smoking, it is not too late to quit. Once you do, you will experience immediate and long-term health benefits. If you are not a smoker, this is great! Do not start smoking and fight for your right to breathe smoke without smoke.
6. Be active
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| 20 Health Tips |
Exercise is defined as any physical movement produced by skeletal muscles that requires energy expenditure. This includes physical activity and activities done while working, playing, doing household chores, hiking and leisure activities. The amount of exercise you need depends on your age group, but adults aged 18-64 should perform at least 150 minutes of moderate-intensity exercise throughout the week. Increase your exercise at a moderate intensity to 300 minutes a week for additional health benefits.
7. Check your blood pressure regularly
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| 20 Health Tips |
Hypertension, or high blood pressure, is called a "silent killer." This is because many people who suffer from high blood pressure are unaware of the problem because it has no symptoms. If left untreated, hypertension can lead to heart, brain, kidney and other diseases. Check your blood pressure regularly by a healthcare professional so you know your numbers. If your blood pressure is high, seek the advice of a healthcare professional. It is essential in the prevention and control of hypertension.
8. Self-Test
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| 20 Health Tips |
Self-examination is an important step in knowing your health condition, especially when it comes to HIV, hepatitis B, sexually transmitted infections (STIs) and tuberculosis (TB). These untreated diseases can cause serious complications and even death. Know g Your status means you will know how to continue or prevent these diseases, or if you find that you are positive, get the treatment and treatment you need. Go to a public or private health facility, wherever you are comfortable, to check yourself.
9. Get vaccinated
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| 20 Health Tips |
Vaccination or Immunization is one of the most practical approaches to safe yourself from health disorders Vaccines work with your body's natural defenses to build protection against diseases like cervical cancer, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, polio, rabies, measles, tetanus, typhus, and yellow fever.
In the Philippines, free vaccinations are given to children aged one year and under as part of the Ministry of Health's routine vaccination program. If you are an adolescent or adult, you can ask your doctor whether to check your immunization status or if you want to vaccinate yourself.
10. Cover your mouth when coughing or sneezing
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| 20 Health Tips |
Infections like influenza, pneumonia and tuberculosis are spread by air means. When an infected person coughs or sneezes, infectious substances may be contaminated Bars to others using airborne droplets. When you feel a cough or sneeze appear, make sure you have covered your mouth with a face mask or use a texture and then carefully remove it. If you do not have close tissue when coughing or sneezing, cover your mouth as much as possible with a crook (or the inside) of the elbow.
11. Practice safe sex
Maintaining your sexual health is important for your health and overall well-being. Practice safe sex to prevent HIV and other sexually transmitted infections such as gonorrhea and syphilis. There are contraceptives available such as pre-exposure prevention (PREP) that will protect you from HIV and condoms that will protect you from HIV and other sexually transmitted diseases.
12. Prevention of mosquito bites
Mosquitoes are one of the deadliest animals in the world. Diseases such as dengue, chikungunya, malaria and lymphatic psoriasis are transmitted by mosquitoes and continue to affect the Philippines. Just carry out effortless steps to save yourself and your near ones from mosquito-carried infections. If you are traveling to an area with known mosquito diseases, consult a doctor for a vaccine to prevent diseases such as Japanese encephalitis and yellow fever or if you need to take anti-malarial drugs. Wear light-colored shirts and pants, long sleeves and use an insect repellent. When at home, make use of window and door shields, use bed nettings and keep your nearby environment clean and healthy. On weekly basis try to abolish mosquito reproduction places.
13. Follow Traffic Laws
Road accidents claim over a million lives worldwide and millions more are injured. Roadside injuries can be prevented through a variety of measures implemented by the government, such as stronger legislation and enforcement, safer vehicle infrastructure and standards and improved post-accident care. You yourself can also prevent road accidents by adhering to traffic laws such as using your adult seat belt and child safety belt, wearing a helmet while riding a motorcycle or bicycle, not drinking and driving, and not using your cell phone while driving.
14. Drink Only Safe Water
Drinking unsafe water can lead to waterborne diseases such as cholera, diarrhea, hepatitis A, polio. Worldwide, at least 2 billion people originally use contaminated drinking water in feces. Check with your water franchisee and water filling station to make sure the water you drink is safe. In an environment where you are unsure about the source of your water, boil the water for at least one minute. It will destroy harmful organisms in the water. Let it cool naturally before drinking.
15. Breastfeed infants from 0 to 2 years of age and older
Breastfeeding is the best way to provide an ideal food for babies and infants. The World Health Organization recommends that mothers start breastfeeding within one hour of giving birth. Breastfeeding for the first six months is critical for the baby to grow up healthy. It is recommended to continue breastfeeding for up to two years or more. Apart from being beneficial for babies, breastfeeding is also good for the mother as it reduces the risk of breast and ovarian cancer, type II diabetes and postpartum depression.
16. Talk to someone you trust if you feel bad
Depression is a common disease worldwide with over 260 million people affected. Depression can manifest in different ways, but it can make you feel hopeless or worthless, or you may think a lot about negative and disturbing thoughts, or you may have a tremendous feeling of pain. If you are going through this, remember that you are not alone. Talk to someone you trust, such as a family member, friend, colleague or mental health professional about how you feel. If you feel you are at risk of injuring yourself, call the National Mental Health Center at 0917-899-USAP (8727).
17. Take antibiotics only as prescribed
Antibiotic resistance is one of the biggest threats to our public health. When antibiotics lose their potency, bacterial infections become more difficult to treat, leading to higher medical costs, prolonged hospitalization and increased mortality. Antibiotics lose their power due to abuse and overuse in humans and animals. Be sure to take antibiotics only if prescribed by a qualified doctor. And once determined, the treatment days should be completed according to the guidelines. Never dispense antibiotics.
18. Clean your hands properly
Hand hygiene is critical not only for healthcare professionals but for everyone. Washing hands will block the expanse of transmittable infections. You should wash your hands with soap and water when your hands are dirty or rub with an alcohol-based product.
19. Prepare your food properly
Unsafe foods that contain harmful bacteria, viruses, parasites or chemicals, cause more than 200 diseases - from diarrhea to cancer. When buying food at the market or store, check the labels or the actual produce to make sure it is safe to eat. If you are preparing food, be sure to keep track of the five keys to safer food: (1) keep clean; (2) raw and cooked separations; (3) cook thoroughly; (4) keep food at safe temperatures; And (5) use safe water and raw materials.
20. Regular inspections should be performed
Regular tests can help find health issues before they begin. Health professionals can help diagnose health problems early, when your chances of treatment and cure are better. Visit your nearest health facility to check out the health, emergency and treatment services available to you.