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The beginning of the decade brings new decisions to improve human health, including a healthier lifestyle. Here are 20 handy health tips to help you get started living a healthier life by 2020.
1. Eat a
healthy diet
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J. Gray
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Eat a combination of different foods, including fruits, vegetables, legumes, nuts and whole grains. Adults should eat at least five servings (400g) of fruit and vegetables a day. You can improve your diet of fruits and vegetables by regularly adding vegetables to your diet; eating fresh fruits and vegetables as a snack; eating a variety of fruits and vegetables; and pride in their time. With a healthy diet, you will reduce the risk of malnutrition and non-communicable diseases (such as diabetes, heart disease, stroke and cancer.
2. Eat less
salt and sugar
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C. Black
Filipinos double the recommended amount of sodium, which puts them at risk for high blood pressure, which in turn increases the risk of heart disease and stroke. Most people get sodium in salt. Reduce your salt intake to 5g per day, which is equivalent to about one teaspoon. It is easy to do this by reducing the amount of salt, soy sauce, fish sauce and other high-fat ingredients when preparing food; removing salt, spices and nourishment from your dining table; avoid salty snacks; and selection of low-sodium products.
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On the other hand, eating too much sugar increases the risk of tooth decay and unhealthy weight gain. For both adults and children, drinking free sugar should be reduced to less than 10% of a complete energy diet. This is equivalent to 50g or about 12 teaspoons for an adult. The WHO recommends food consumption of less than 5% of the total energy value for additional health benefits. You can reduce your sugar intake by reducing the consumption of sugary snacks, sweets and sugary drinks.
3. Reduce
your intake of harmful fats
Photo: WHO /
S. Volkov
Consumption of fats should be less than 30% of your total diet. This will help prevent unhealthy weight gain with NCDs. There are different types of fats, but crude oil is better than saturated fats and trans-fats. The WHO recommends reducing saturated fat to less than 10 percent of total energy; reducing trans-fats to less than 1% of total energy intake; and instead of saturated fats and trans-fats to saturated fats.
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Unpleasant oils are found in fish, avocados and nuts, as well as in sunflower, soybean, canola and olive oil; Saturated fats are found in lean meats, butter, palm and coconut oil, cream, cheese, ghee and butter; and trans-fats are found in baked and fried foods, as well as pre-mixed foods and foods, such as frozen pizza, cookies, biscuits, and cooking oils and spreads.
4. Avoid
alcohol abuse
Photo: WHO /
S. Volkov
There is no safe level of alcohol consumption. Drinking alcohol can lead to health problems such as mental and behavioral disorders, including alcohol dependence, major NCDs such as cirrhosis of the liver, other cancers and heart disease, and injuries caused by violence and road collisions and collisions.
5. Don't
smoke
Photo: WHO /
Y. Shimizu
Smoking causes NCDs such as lung disease, heart disease and stroke. Tobacco kills not only smokers but also non-smokers because of exposure to secondhand smoke. Currently, there are about 15.9 million adults in the Philippines who smoke cigarettes but seven out of 10 smokers are interested in or plan to quit.
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If you are currently smoking, it is not too late to quit. Once you have done that, you will get immediate and long-term health benefits. If you don't smoke, that's fine! Don't start smoking and fight for your right to breathe fresh air.
6. Be active
Photo: WHO /
Y. Shimizu
Physical activity is defined as any physical activity produced by the skeletal muscle that requires the use of force. This includes exercise and activities while working, playing, doing household chores, traveling, and engaging in leisure activities. The amount of work you need depends on your age group but adults aged 18-64 should do at least 150 minutes of physical activity with moderate intensity for a week. Increase vigorous exercise to 300 minutes a week to get additional health benefits.
7. Check
your blood pressure regularly
Photo: WHO /
F. Tanggol
High blood pressure, or high blood pressure, is called a "silent killer". This is because many people with high blood pressure may not be aware of the problem as it may have no symptoms. Left unmanaged, high blood pressure can lead to heart, brain, kidney, and other diseases. Check your blood pressure regularly with a health worker to know your numbers. If your blood pressure is too high, get advice from a health worker. This is important in preventing and controlling high blood pressure.
8. Get
tested
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F. Tanggol
Self-examination is an important step in determining your health status, especially when it comes to HIV, hepatitis B, sexually transmitted infections (STIs) and tuberculosis (TB). Left untreated, these diseases can lead to serious problems and even death. Knowing your status means you will know how to continue to prevent these diseases or, if you find that you are hopeful, get the care and treatment you need. Go to a public or private health facility, and wherever you are comfortable, you will check yourself.
9. Get
vaccinated
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F. Tanggol
Vaccination is one of the most effective ways to prevent infections. Vaccines work by protecting your body's natural defenses against diseases such as cervical cancer, cholera, diphtheria, hepatitis B, the flu, measles, mumps, pneumonia, polio, rabies, rubella, tetanus, typhoid, and yellow fever.
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In the Philippines, free vaccines are given to children one year and under as part of the Department of Health's universal immunization program. If you are a young person or an adult, you can ask your doctor if he or she has tested your vaccine
10.
Practice safe sex
Photo: WHO /
F. Tanggol
Taking care of your sexual health is important for your overall health and well-being. Practice safe sex to prevent HIV and other sexually transmitted infections such as gonorrhea and syphilis. There are preventive measures available such as pre-exposure prophylaxis (PrEP) that will protect you from HIV and condoms that will protect you from HIV and other sexually transmitted infections.
11. Cover your mouth when you cough or sneeze
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I. Brown
Diseases such as the flu, pneumonia and tuberculosis are transmitted through the air. When an infected person coughs or sneezes, the infection can be transmitted through airborne droplets. If you feel a cough or sneeze coming, be sure to cover your mouth with a face mask or use a tissue and dispose of it carefully. If you do not have muscle nearby when you cough or sneeze, close your mouth as much as possible with the elbow (or inside) of your elbow.
12. Prevent
mosquito bites
Photo: WHO /
Y. Shimizu
Mosquitoes are one of the world's deadliest animals. Diseases such as dengue, chikungunya, malaria, and lymphatic filariasis are transmitted by mosquitoes and continue to plague the Philippines. You can take simple steps to protect yourself and your loved ones from mosquito-borne diseases. If you are traveling to a mosquito-infested area, consult your doctor to find a vaccine to prevent diseases such as Japanese encephalitis and yellow fever or if you need to take anti-malarial drugs. Wear brightly colored shirts and trousers and use insect repellent. At home, use window and door screens, use bed nets and clean your weekly routine to destroy mosquito breeding grounds.
13. Follow
the rules of the road
Photo: WHO /
D. Rodriguez
Road accidents claim that more than a million lives are lost worldwide and millions more are injured. Road injuries are prevented by a variety of measures used by government such as stricter and law-abiding laws, safe infrastructure and vehicle standards, and improved post-accident care. You too can prevent a traffic accident by making sure that you obey the rules of the road, such as using a seat belt and preventing your children from wearing a hat, wearing a safety helmet when riding a motorcycle or bicycle, not drinking and driving, and not using your cell phone while driving.
14. Drink
only safe water
Photo: WHO /
F. Guerrero
Drinking unsafe water can lead to water-borne diseases such as cholera, diarrhea, hepatitis A, diarrhea and polio. Worldwide, at least 2 billion people use contaminated drinking water sources. Ask your water source and filling station to make sure the water you are drinking is safe. In case you are not sure about your water source, boil your water for at least one minute. This will destroy harmful substances in the water. Allow to cool naturally before drinking.
15. Breastfed babies from 0 to 2 years and older
Photo: WHO /
T. David
Breastfeeding is the best way to provide nutritious food for newborns and infants. The WHO recommends that mothers begin breastfeeding within one hour of birth. Breastfeeding for the first six months is essential for the baby to grow up healthy. It is recommended that breastfeeding continue for up to two years or more. In addition to being helpful to children, breastfeeding is also good for the mother because it reduces the risk of breast and ovarian cancer, type II diabetes, and postpartum depression.
16. Talk to
someone you trust if you feel down
Photo: WHO /
F. Guerrero
Depression is a worldwide disease with more than 260 million people affected. Depression can be manifested in a variety of ways, but it can also make you feel hopeless or worthless, or you may be overwhelmed by negative or disturbing thoughts or an unpleasant feeling of pain. If you are in this situation, remember that you are not alone. Talk to someone you trust like a family member, friend, coworker or mental health professional about how you are feeling. If you feel you are at risk of harming yourself, contact the National Center for Mental Health hotline on 0917-899-USAP (8727).
17. Only
take antibiotics as prescribed
Photo: WHO /
F. Tanggol
Antimicrobial resistance is one of the greatest social threats to our generation. When antibiotics are depleted, infection becomes harder to treat, resulting in higher medical costs, longer hospital stays, and more deaths. Antibiotics are depleted due to misuse and overuse of humans and animals. Be sure to take only antibiotics if prescribed by a qualified health professional. And once you have been prescribed, complete the treatment dates as instructed. Never share antibiotics.
18. Wash
your hands properly
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F. Tanggol
Hand hygiene is important not only for health workers but also for all people. Clean hands can prevent the spread of infectious diseases. You should wash your hands with soap and water when your hands appear dirty or handrub using an alcohol-based product.
19. Prepare
your food properly
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A. Esquillon
Unsafe foods that contain harmful bacteria, viruses, parasites or chemical substances, cause more than 200 diseases - from diarrhea to cancer. When buying food at the market or store, check the labels or the product itself to make sure it is safe to eat. When preparing food, make sure you follow the five keys to a safe diet: (1) stay clean; (2) separate the cooked raw; (3) cook well; (4) store food at room temperature; and (5) use safe water and supplies.
20. Have
regular checkups
Photo: WHO /
Y. Shimizu
Regular checkups can help diagnose health problems before they start. Health professionals can help diagnose and diagnose health problems early, when your medical and therapeutic opportunities are better. Go to your nearest health facility to check for health services, testing and treatment that is accessible to you.
Article Source: Who
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