12 things you should maintain for better healthy life
The beginning of a new decade brings new decisions to improve one’s life, including a healthy lifestyle. Here are 12 practical health tips that will help you start a healthy life in 2022.
1. Eat a healthy diet
Eat a variety of foods, including fruits, vegetables, legumes, nuts, and whole grains. Adults should eat at least five portions (400 g) of fruits and vegetables daily. You can improve your intake of fruits and vegetables by including vegetables in your diet at all times; Eat fresh fruits and vegetables as a snack; Eat a variety of fruits and vegetables; And eat them during the season. Eating a healthy diet can reduce the risk of non-communicable diseases (NCDs) such as malnutrition, diabetes, heart disease, stroke and cancer.
2. Eat less salt and sugar
Filipinos consume twice as much sodium as recommended, and they are more likely to have high blood pressure, which increases their risk of heart disease and stroke. Most people get their sodium from salt. Reduce your salt intake to 5 grams per day, approximately equal to one teaspoon. This is easy to do when preparing food by limiting the amount of salt, soy sauce, fish sauce, and other high-sodium spices; Remove salt, spices and condiments from your dining table; Avoid salty snacks; Also choose low sodium products. Doctors Gallery
On the other hand, consuming excessive amounts of sugar increases the risk of tooth decay and unhealthy weight gain. Free sugar intake in adults and children should be reduced to less than 10% of total energy consumption. This equates to 50 grams or about 12 tbsp per adult. The WHO recommends consuming less than 5% of total energy consumption for additional health benefits. You can reduce your sugar intake by limiting the consumption of sweets, desserts and sugary drinks.
3. Reduce consumption of harmful fats
han 30% of your total energy consumption. This will help prevent unhealthy weight gain and NCD. There are different types of fats, but unsaturated fats are better than saturated fats and trans fats. The WHO recommends reducing saturated fat to less than 10% of total energy consumption; Reduce trans-fats to less than 1% of total energy consumption; In addition, saturated fats and trans fats are converted into unsaturated fats.
High levels of unsaturated fats in fish, avocado, nuts, sunflower, soybean, canola and olive oils; Saturated fats are found in lean meats, butter, dates, coconut oil, cream, cheese, ghee and lard; Trans-fats are also found in pre-packaged snacks and foods such as baked and fried foods, frozen pizza, cookies, biscuits, cooking oils and spreads.
4. Avoid harmful use of alcohol
There is no safe dose for alcohol. Alcohol can cause health problems such as mental and behavioral disorders, alcohol dependence, major NCDs such as liver cirrhosis, certain cancers, heart disease, violence, road accidents and collisions.
5. Do not smoke
Tobacco smoking causes NCDs such as lung disease, heart disease and stroke. Tobacco kills not only direct smokers but also non-smokers through second hand exposure. Currently, about 15.9 million Filipinos or adults smoke tobacco, but 7 out of 10 smokers are interested or planning to quit.
If you are currently a smoker, it is not too late to quit. Once done, you will experience immediate long-term health benefits. If you are not a smoker, that's great! Do not start smoking and fight for your right to breathe tobacco-free air.
6. Be active
Physical activity defines any bodily movement that produces skeletal muscle that requires energy expenditure. This includes exercises and activities performed while working, playing, doing 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 per week. Increase moderate-intensity physical activity to 300 minutes per week for additional health benefits.
7. Check your blood pressure regularly
Hypertension or high blood pressure is called the "silent killer". This is because many people with hypertension may not be aware of the problem because they have no symptoms. When left untreated, high blood pressure can lead to heart, brain and kidney disease. A health worker should check your blood pressure regularly so that you know your numbers. If your blood pressure is high, seek the advice of a healthcare professional. It is essential for preventing and controlling hypertension.
8. Perform inspection
Self-examination is an important step in knowing your health status, especially when it comes to HIV, hepatitis B, STIs, and tuberculosis (TB). If left untreated, these diseases can lead to serious complications and even death. Knowing your status means that you either know how to continue to prevent these diseases or if you find that you are positive, get the care and treatment you need. To test yourself, go to a public or private health facility that is convenient for you.
9. Get vaccinated
Vaccination is one of the most effective ways to prevent disease. Vaccines work with your body's natural defenses to protect against diseases such as cervical cancer, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, polio, plague, rubella, tetanus, typhoid and yellow fever.
In the Philippines, free vaccines are provided to children 1 year of age and younger as part of the Department of Health's routine immunization program. If you are a teenager or adult, you may want to ask your doctor if you would like to check your immunization status or get self-immunized.
10. Practice safe sex
Monitoring 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. Precautionary measures such as pre-exposure prophylaxis (PrEP) to protect you from HIV and condoms to protect you from HIV and other STIs are available.
11. Cover your mouth when you cough or sneeze
Diseases such as influenza, pneumonia, and tuberculosis are spread through the air. When an infected person coughs or sneezes, airborne droplets can spread the disease to others. When you feel a cough or sneeze, make sure your mouth is covered with a mask or use a tissue and then carefully remove it. If you have no tissue near you when you cough or sneeze, cover your mouth as much as possible with the bend (or inside) of the 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 infect Filipinos. You can take simple steps to protect yourself and your loved ones from mosquito-borne diseases. If you are traveling to an area with known mosquito-borne diseases, consult a doctor to get vaccinated if you need to take anti-malarial drugs to prevent diseases such as Japanese encephalitis and yellow fever. Wear light-colored, long-sleeved shirts and pants, and use insecticide. At home, use window and door screens, use bed nets, and clean the surroundings to destroy mosquito breeding grounds.
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