Living a better lifestyle is one of the new resolutions of a new decade. Here are 20 health tips to help you get started in 2020 on the path to healthy living.
- Consume a balanced diet
Physical exercise is any movement involving the skeletal muscles that requires energy. This covers physical activity as well as pursuits made when working, playing, attending to errands around the house, travelling, and having fun. Depending on your age group, you may require more or less exercise, but those between the ages of 18 and 64 should exercise for at least 150 minutes per week at a moderate intensity. For additional health advantages, increase moderate-intensity exercise to 300 minutes per week.
- Consume less sugar and salt.
Filipinos consume twice as much sodium as advised, raising their risk of hypertension and heart disease and stroke. For most people, salt is their primary source of sodium. Limit your salt intake to 5g per day or around one teaspoon. Choose low-sodium foods and limit the use of salt, soy sauce, fish sauce, and other high-sodium condiments when preparing meals to make this easier. Additionally, you should avoid salty snacks and remove salt from the dinner table.
- Consume fewer unhealthy fats.
Less than 30% of your total calorie consumption should come from fats. By doing this, NCDs and unhealthful weight increases will be reduced. Although there are many different kinds of fats, unsaturated fats are preferred to trans- and saturated fats. The World Health Organization advises reducing saturated fats to less than 10% of total calorie intake, cutting back on trans fats to fewer than 1% of total energy intake, and switching to unsaturated fats to replace both saturated and trans fats.
- Refrain from abusing alcohol.
There is no level of alcohol consumption that is safe. Alcohol usage can lead to serious health problems such as mental and behavioural disorders, alcoholism, dangerous noncommunicable diseases (NCDs) like liver cirrhosis, some cancers, and heart illnesses, as well as injuries from violent crime and car accidents.
- Quit smoking.
Cigarette use causes NCDs, including heart disease, stroke, and lung illness. Smokers who expose non-smokers to their smoke also pass away from tobacco use. Although 7 out of 10 smokers in the Philippines today are either interested in quitting or have intentions to do so, 15.9 million adult Filipinos currently smoke.
- Take action
Any skeletal muscle-driven movement that uses energy is called “physical activity.” This includes physical exercise and activities carried out while working, playing, taking care of household chores, travelling, and having fun. Depending on your age group, you may need more or less exercise, but those between the ages of 18 and 64 should exercise for at least 150 minutes per week at a moderate level.
- Regularly check your blood pressure
Hypertension is also called a “silent killer, ” high blood pressure.” This is because many people with hypertension could not aware of the problem. After all, it might not exhibit any symptoms. Heart, brain, kidney, and other organ diseases can result from uncontrolled hypertension. Have your blood pressure checked periodically by a health professional to inform you of your statistics. If your blood pressure is high, seek advice from a medical expert. For the treatment and avoidance of hypertension, this is essential.
- Take a test
Knowing your health status, especially concerning HIV, hepatitis B, sexually transmitted diseases (STIs), and tuberculosis, requires getting tested (TB). These illnesses can cause significant consequences and even death if left untreated. Knowing your status allows you to take appropriate action to continue preventing these diseases or if you find out you are positive, receive the necessary care and treatment. Wherever you feel most at ease, visit a public or private health centre to get examined.
- Obtain a vaccine.
Vaccination is one of the best ways to avoid sickness. Immunizations against polio, rabies, rubella, tetanus, typhoid, typhoid fever, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, and yellow fever boost your body’s natural defences.
- Engage in responsible sexual behaviour
Looking after your sexual health for your overall health and well-being is imperative. Practice safe sex to prevent acquiring HIV and other STDs like gonorrhoea and syphilis. Preventive measures that are easily accessible include condoms and pre-exposure prophylaxis (PrEP), which protect against HIV and other STIs.
- When sneezing or coughing, cover your mouth.
Infections, including the flu, pneumonia, and tuberculosis, can spread through the air. When a sick individual coughs or sneeze, infectious pathogens can be transferred to others by airborne droplets. When you begin to cough or sneeze, ensure you have covered your mouth with a face mask or used a tissue before gently throwing it away.
- Use only reputable water.
Through the intake of tainted water, diseases like cholera, diarrhoea, hepatitis A, typhoid, and polio can spread. Around the world, faeces-contaminated water is consumed by at least 2 billion people. Consult your water concessionaire and water refilling station to ensure your drinking water is safe. If you are unclear about the source of your water, boil it for at least one minute. Hazardous aquatic species will be wiped out as a result. Let it cool naturally before eating.