That is the stat of a new decade to improve one’s life, including a healthier lifestyle. Practical health tips to help you start towards healthy living.
1. Eat a Healthy Diet;
Eat different foods, including fruit, vegetables, legumes, nuts, and whole grains. Adults should eat at least five portions (400g) of fruit and vegetables per day. You can improve your intake of fruits and vegetables by always including veggies in your meal, eating fresh fruit and vegetables as snacks, eating various fruits and vegetables, and eating them in season. Good food eating will reduce your risk of malnutrition and non-communicable diseases such as diabetes, heart disease, stroke, and cancer.
2. Consume less salt and sugar;
Filipinos consume twice the recommended amount of sodium, putting them at risk of high blood pressure, increasing the risk of heart disease and stroke. Most people get their sodium through salt. Reduce your salt intake to 5g per day, equivalent to about one teaspoon. It’s easier to do this by limiting the amount of salt, soy sauce, fish sauce, and other high-sodium condiments when preparing meals; removing salt, seasonings, and condiments from your meal table; avoiding salty snacks; and choosing low-sodium products.
On the other hand, consuming excessive amounts of sugars increases the risk of tooth decay and unhealthy weight gain. In both adults and children, free sugars should be reduced to less than 10% of total energy intake. This is equivalent to 50g or about 12 teaspoons for an adult.
3. Avoid harmful use of Alcohol;
There is no safe level for drinking alcohol. Consuming alcohol can lead to health problems such as mental and behavioral disorders, including alcohol dependence, major NCDs such as liver cirrhosis, some cancers and heart diseases, and injuries resulting from violence and road clashes and collisions.
4. Do not Smoke;
Smoking tobacco causes NCDs such as lung disease, heart disease, and stroke. Tobacco kills not only the direct smokers but even non-smokers through second-hand exposure. Currently, around 15.9 million Filipino adults smoke tobacco, but 7 in 10 smokers are interested or plan to quit.
If you are currently a smoker, it’s not too late to quit. Once you do, you will experience immediate and 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-smoke-free air.
5. Be Active;
Physical activity is defined as any bodily movement produced by skeletal muscles that require energy expenditure. This includes exercise and activities undertaken while working, playing, carrying out household chores, traveling, and engaging in recreational pursuits. The amount of physical activity you need depends on your age group, but adults aged 18-64 years 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.
6. Check your blood pressure regularly;
High blood pressure is called a “silent killer.” Many people who have hypertension may not be aware of the problem as it may not have any 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 know your numbers. If your blood pressure is high, get the advice of a health worker. This is vital in the prevention and control of hypertension.
7. Talk to someone you trust if you're feeling down;
Depression is a common illness worldwide, with over 260 million people affected. Depression can manifest in different ways, but it might make you feel hopeless or worthless, or you might think about negative and disturbing thoughts a lot or have an overwhelming sense of pain. If you’re 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 feel. If you feel that you are in danger of harming yourself, contact the National Center for Mental Health hotline at 0917-899-USAP (8727).
You must be logged in to post a comment.