The Beginning of a New Decade There are 8 practical health tips to help you begin your journey toward a healthier lifestyle in 2021.
1. Healthy diet
Eat a combination of different foods including fruits, vegetables, fruits, nuts and whole grains. Adults should eat at least five percent (400 grams) of fruits and vegetables per day. You can always make it a habit to include fruits and vegetables in your diet; Eating fresh fruits and vegetables as snacks; Eating a variety of fruits and vegetables; And eat these in season. By eating healthy, you will reduce your risk of malnutrition and unprotected diseases such as diabetes, heart disease, stroke and cancer.
2. Take less salt and sugar
Filipinos consume twice as much salt as usual, which puts them at risk for high blood pressure. Which in turn increases the risk of heart disease and stroke. Most people get their sodium through salt. Equalize your salt intake to about 5 teaspoons (5 grams) per day. You can add salt to food by limiting the amount of salt, soy sauce, fish sauce and other high-sodium mixtures during cooking; Remove salt from your dining table; Avoid salty snacks; And choosing low-sodium products.
On the other hand, consuming too much sugar increases the risk of tooth decay and unhealthy weight gain. In both adults and children, the amount of sugar taken should be less than 10% of the total energy intake. It is equivalent to 50 grams or about 12 teaspoons for an adult. The WHO recommends taking less than 5% of total energy intake for additional health benefits. You can reduce your sugar intake by limiting sugary snacks, candy and sugar-sweetened beverages.
3. Reduce the intake of harmful fats
Eating fats should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain and NCDs. There are different types of fats but unsaturated fats are more desirable than saturated fats and trans-fats. The WHO recommends reducing saturated fat to less than 10% of total energy intake; Reducing trans-fat to less than 1% of total energy intake; And replaces both saturated fats and trans-fats in unsaturated fats.
Unsaturated fats of choice are found in fish, avocado and almond and sunflower, soybean, canola and olive oils; Saturated fats are found in high-fat meats, butter, dates and coconut oil, cream, cheese, ghee and lard; And trans-fats are available in baked and fried foods and pre-packaged snacks and foods such as frozen pizza, cookies, biscuits and cooking oils and spreads.
4. Avoid alcohol
There is no safe level of drinking alcohol. Alcohol consumption can lead to health problems such as alcohol dependence, major diseases such as liver cirrhosis, some cancers and heart disease, as well as health problems such as violence and injuries from road accidents and collisions.
5. Don't smoke
Tobacco smoking causes diseases such as lung disease, heart disease and stroke. Tobacco kills not only the smoker directly, but also the non-smoker with the second hand.
If you are currently a smoker, it will not be too late to quit. Once done, you will experience immediate and long-term health benefits. Great if you are not a smoker! Don’t start smoking and don’t fight for the right to breathe tobacco-smoke-free air.
6. Stay active
Physical activity is defined as any physical movement produced by skeletal muscles that requires energy expenditure. This includes exercises and activities that take place while working, playing, running family activities, traveling and engaging in recreational activities. The amount of physical activity you need depends on your age, but adults ages 18-64 should do at least 150 minutes of moderate-intensity physical activity throughout the week. Increase moderate-intensity physical activity to 300 minutes per week for additional health benefits.
7. Check your blood pressure regularly
High blood pressure, or hypertension, is called the "silent killer." This is because many people with hypertension may not be aware of the problem because it may have no symptoms. If left unchecked, hypertension can lead to heart, brain, kidney and other diseases. Have your blood pressure checked regularly by a health worker so you can know your numbers. If you have high blood pressure, consult a health worker. It is essential for the prevention and control of high blood pressure.
8.Diagnosis your body
Examining your own health is an important step in knowing your health status, especially when it comes to HIV, Hepatitis B, Sexually Transmitted Infections (STIs) and Tuberculosis (TB). If left untreated, these diseases can lead to serious complications and even death. Knowing your condition means you will continue to know how to prevent these diseases or if you are positive you will get the care and treatment you need. Any government or bay wherever you feel comfortable to test yourself