Here are 20 practical health tips to help you start the journey towards a healthier lifestyle
1. Eat a healthy diet
combination eat a 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 improve eating fruits and vegetables by including VG 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 infectious diseases (NCDs) such as diabetes, heart disease, stroke and cancer.
2. Take less salt and sugar
Filipinos take twice the recommended amount of sodium, putting them at risk for high blood pressure, which increases the risk of heart disease and stroke. Most people get their sodium through salt. Equalize your salt intake to about 5 teaspoons per day 5 It is easy to do this by limiting the amount of salt, soy sauce, fish sauce and other high-sodium mixture when preparing food; Remove salt, seasonings and ingredients 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 free sugar intake should be less than 10% of total energy intake. It is equivalent to 50 grams or about 12 teaspoons for an adult. The WHO recommends consuming less than 5% of total energy intake for extra health benefits. You can reduce your sugar intake by limiting sugary snacks, candy and sugary-sweetened drinks.
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 both saturated fats and trans-fats are being replaced with 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 fatty 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 harmful uses of alcohol
There is no safe level of drinking alcohol. Alcohol consumption can lead to health problems such as alcohol dependence, major NCDs such as liver cirrhosis, some cancers and heart disease, as well as health problems such as violence and injuries caused by road collisions and collisions.
5. Don’t smoke
Tobacco smoking causes NCDs such as lung disease, heart disease and stroke. Tobacco kills not only the direct smoker, but also the second hand smoker. Currently, about 15.9 million Filipinos are adults who smoke but 10 out of smokers are interested or planning to quit.
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. These include exercises and activities that take place while working, playing, running household chores, traveling and engaging in recreational activities. The amount of physical activity you need depends on your age, but adults aged 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. Your. 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 uncontrolled, 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 important to prevent and control high blood pressure.
8. 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 how you can continue to prevent these diseases or if you are positive, get the care and treatment you need. Go to any government or private healthcare facility wherever you feel comfortable to get tested.
Vaccination most effective way to prevent the disease. Vaccines work with your body’s natural defenses to create protection against diseases such as uterine cancer, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, polio, rabies, rubella, tetanus, typhoid and yellow fever.
8. To be tested
In the Philippines, free vaccines are provided to children 1 year of age or younger as part of the Department of Health’s routine immunization program. If you are an adult or an adult, you can ask your doctor if you would like to have your immunization status checked or if you would like to be vaccinated yourself.
10. Practice safe sex
Taking care of your sexual health is important for your overall health and wellness. Practice safe sex to prevent HIV and other sexually transmitted infections such as gonorrhea and syphilis. Prevention measures such as pre-exposure prophylaxis (PRIP) are available that will protect you from HIV and condoms that will protect you from HIV and other STIs.
15. Breastfeeding babies are 0 to 2 years old or older
Breastfeeding is the best way to provide ideal food for newborns and babies. The WHO also recommends that mothers start breastfeeding within one hour of birth. Breastfeeding for the first six months is crucial for the baby’s recovery. It is recommended that breastfeeding be continued for two years or more. In addition to being beneficial for babies, breastfeeding is also good for the mother as it reduces the risk of breast and ovarian cancer, type 2 diabetes and postpartum depression.
16. If you feel upset, talk to someone you trust
Depression is a common illness worldwide affecting more than 260 million people. Depression can be manifested in a variety of ways but it can make you feel depressed or useless, or you can think a lot about negative and annoying thoughts or feel intense 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 are feeling. If you feel you are at risk of harming yourself, contact the National Mental Health Center at 0917-899-USAP (8727).
17. Take antibiotics only as prescribed
Antibiotic resistance is one of the biggest public health threats of our generation. Bacterial infections become harder to treat when antibiotics continue to lose their potency, resulting in higher treatment costs, longer hospital stays, and increased mortality. Antibiotics are losing their potency due to human and animal abuse and overuse. Be sure to take antibiotics only if you are prescribed by a qualified health professional. And once prescribed, complete the days of treatment as directed. Never share antibiotics.
18. Clean your hands properly
Hand hygiene is important not only for health workers, but for everyone. Clean hands can prevent the spread of infectious diseases. When your hands are visibly dirty or use alcohol-based products, your hands should be handwashed using soap and water.
19. Prepare your food properly these food
More than 200 diseases are caused by unsafe food with harmful bacteria, viruses, parasites or chemicals – from diarrhea to cancer. market or store, check the labels or the original products to make sure it is safe to eat. If you are preparing food
20. Do regular check-ups
Regular check-ups help diagnose health problems before they start. Health professionals can help diagnose and identify health problems early if your chances for treatment and cure are better. Visit your nearest health facility to check your accessible healthcare, screening and treatment.