Top 20 healthy lifestyle tips – Health care

The beginning of the new decade brings new decisions to improve human health, including a healthier lifestyle. Here are 20 health tips that can help you start living a healthy life by 2021.

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healthy lifestyle 2021
healthy lifestyle 2021

 

1. Eat a healthy diet

Eat a combination of different foods, including fruits, vegetables, grains, nuts, and whole grains. Adults should eat at least five servings (400g) of fruit and vegetables a day. You can improve your fruit and vegetable diet 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 time. By eating a healthy diet, you will reduce the risk of malnutrition and non-communicable diseases (NCDs) such as diabetes, heart disease, stroke, and cancer.

2. Use salt and a little sugar

Filipinos eat twice as much recommended 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 the amount of salt you eat to 5g per day, the equivalent of one teaspoon. It is easy to do this by reducing the amount of salt, soy sauce, fish sauce, and other additives with high sodium when preparing food; removing salt, spices, and condiments from your dining table; avoiding salty snacks; and selecting low-sodium products.

On the other hand, eating too much sugar increases the risk of tooth decay and obesity. For both adults and children, free sugar intake should be reduced to less than 10% of total available energy. This is equivalent to 50g or about 12 teaspoons for an adult. You can reduce your sugar intake by cutting down on sugary snacks, sweets, and sugary drinks.

3. Reduce your intake of saturated fats

Consumption of fats should be less than 30% of your total energy. This will help prevent unhealthy weight gain and NCDs. There are different types of fats, but unsaturated fats are better than saturated fats and trans-fats. The WHO recommends reducing total fat intake to less than 10% of total energy; reducing trans-fat fat to less than 1% of total available energy; and instead of both saturated fats and trans-fats instead of saturated fats.

Non-essential oils are found in fish, avocados, and nuts, as well as in sunflower, soybeans, canola, and olive oil; saturated fats found in lean meats, butter, palm and coconut oil, cream, cheese, ghee, and butter; and flexible fats found in baked and fried foods, as well as pre-packaged snacks, such as frozen pizza, cookies, biscuits, and cooking oils and bags.

4. Avoid alcohol abuse

There is no safe level of alcohol consumption. Drinking alcohol can lead to health problems such as mental and behavioral disorders, including alcoholism, major NCDs such as cirrhosis, other cancers, and heart disease, as well as injuries caused by violence and road collisions and collisions.

5. Do not smoke

Smoking causes NCDs such as lung disease, heart disease, and stroke. Tobacco kills not only smokers but also non-smokers by gradually exposing it. Currently, there are an estimated 15.9 million adults in the Philippines who smoke cigarettes but 7 out of 10 smokers are interested in or plan to quit.

If you are currently a smoker, it is not too late to quit. Once you do, you will get immediate and long-term health benefits. If you don’t smoke, that’s fine! Do not start smoking and fight for your right to breathe smoke-free air.

6. Be busy

Physical activity is defined as any physical activity produced by the skeletal muscle that requires the use of energy. This includes exercise and activities while working, playing, doing household chores, traveling, and engaging in leisure activities. The amount of exercise you need depends on your age group but adults aged 18-64 should do at least 150 minutes of moderately vigorous exercise throughout the week. Increase moderate physical activity to 300 minutes a week for additional health benefits.

7. Check your blood pressure regularly

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. If left unmanaged, high blood pressure can lead to heart disease, brain, kidney disease, and more. Check your blood pressure regularly with a health worker to know your numbers. If your blood pressure is high, seek medical advice. This is important in preventing and controlling high blood pressure.

8. Check

Self-examination is an important step in knowing 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 out you have HIV, get the care and treatment you need. Go to a public or private health facility, wherever you are comfortable, to get tested.

9. Vaccinated

Vaccination is one of the most effective ways to prevent infections. Vaccines work with your body’s natural defenses to build defenses against diseases such as cervical cancer, cholera, diphtheria, hepatitis B, flu, measles, mumps, pneumonia, polio, rabies, rubella, tetanus, typhoid, and yellow fever.

In the Philippines, free immunizations are offered to children one year and under as part of the Department of Health immunization program. If you are young or old, you can ask your doctor if he or she has checked your immunization status or if you want to be vaccinated.

10. Practice safe sex

Looking after your sexual health is important for your overall health and well-being. Practice safe sex to prevent HIV and other sexually transmitted infections like gonorrhea and syphilis. There are available prevention measures such as pre-exposure prophylaxis (PrEP) that will protect you from HIV and condoms that will protect you from HIV and other STIs.

11. Close your mouth when you cough or sneeze

Diseases such as the flu, pneumonia, and tuberculosis are spread through the air. When an infected person coughs or sneezes, infectious diseases can be transmitted to others through airborne droplets. If you feel a cough or sneeze, be sure to cover your mouth with a mask or use a tissue and dispose of it carefully. If you do not have close tissue when coughing or sneezing, close your mouth with the curve (or inside) of your elbow.

12. Prevent mosquito bites

Mosquitoes are one of the deadliest animals in the world. Diseases such as dengue, chikungunya, malaria, and lymphatic filariasis are transmitted by mosquitoes and continue to affect the Filipino people. You can take simple steps to protect yourself and your loved ones from mosquito-borne diseases. If you are going to an area with known mosquito-borne diseases, consult your doctor for vaccinations to prevent infections such as Japanese encephalitis and yellow fever or if you need to take antimalarial medication. Wear light-colored, long-sleeved shirts and trousers and use insect repellent. At home, use window and door screens, use bed nets, and clean the area every week to destroy mosquito breeding grounds.

13. Follow the rules of the road

Road accidents kill more than one million people worldwide and millions more are injured. Road damage can be prevented by various government measures such as strict legislation and enforcement, safe infrastructure and vehicle standards, and improved post-crash care. You too can prevent road accidents by making sure you follow the rules of the road such as using the seat belt and baby toddler for your children, wearing a helmet when riding a motorcycle or bike, 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, typhoid, and polio. Worldwide, at least two billion people use a source of contaminated drinking water. Check with your water manager and water filling station to make sure the water you are drinking is safe. In case you are not sure of your water source, boil your water for at least one minute. This will destroy harmful organisms in the water. Allow cooling naturally before drinking.

15. Breastfeed children from 0 to 2 years and older

Breastfeeding is the best way to provide proper nutrition for infants and toddlers. The WHO recommends that mothers begin breastfeeding within one hour of birth. Breastfeeding for the first six months is essential for a healthy baby. In addition to being beneficial to children, breastfeeding is also good for mothers as it reduces the risk of breast and cervical cancer, type II diabetes, and postpartum depression.

16. Talk to someone you trust if you feel down

Depression is a common disease worldwide with more than 260 million people affected. If you are going through this, remember that you are not alone. Talk to someone you trust like a family member, friend, coworker, or mental health professional about your feelings. If you feel you are at risk of self-harm, call the National Center for Mental Health at 0917-899-USAP (8727).

17. Take antibiotics only as directed

The beginning of the new decade brings new decisions to improve human health, including a healthier lifestyle. Here are 20 health tips that can help you start living a healthy life by 2020.

18. Wash your hands thoroughly

Hand hygiene is important not only for health workers but for everyone. Clean hands can prevent the spread of infectious diseases. You should wash your hands using soap and water when your hands appear dirty or hand rub using an alcohol-based product.

19. Prepare your food properly

Unsafe foods that contain harmful germs, germs, parasites, or chemical substances, cause more than 200 diseases – from diarrhea to cancer. When buying food at the market or store, check labels or actual product to make sure it is safe to eat. When preparing food, make sure you follow the Five Keys to Safe Food: (1) keep it clean; (2) distinguish raw and cooked; (3) cook well; (4) store food at room temperature; and (5) use safe water and unused materials.

20. Check yourself regularly

Regular checkups can help diagnose health problems before they start. Health professionals can help diagnose and diagnose health problems early when your chances of being treated and treated are better. Go to your nearest health facility for a checkup of your healthcare, testing, and treatment options.

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