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 on a healthy lifestyle by 2020.
Eat a combination of different foods, including fruits, vegetables, legumes, nuts and whole grains. Adults should eat at least five grams (400 grams) of fruit and vegetables a day. You can always improve your fruit and vegetable intake by adding vegetables to your diet; eating fresh fruits and vegetables for breakfast; Different types of fruits and vegetables, and seasonal eating. Eating a healthy diet will reduce the risk of malnutrition and non-communicable diseases such as diabetes, heart disease, stroke and cancer.
Filipinos double the recommended amount of sodium, which puts them at risk for high blood pressure, which increases the risk of heart disease and stroke. Most people get sodium in salt. Reduce your salt intake to 5g per day, which is about a teaspoon. It is easy to do this by reducing the amount of salt, soy sauce, fish sauce and other high-sodium spices when preparing food; Remove salt, spices and seasonings from your dining table; Avoid salty snacks; You also choose low sodium products.
On the other hand, eating too much sugar increases the risk of tooth decay and unhealthy weight gain. For both adults and children, free sugar intake should be less than 10% of total energy intake. This is equivalent to 50 grams or about 12 teaspoons for an adult.
Consumption of fats should be less than 30% of the energy you use. This will help increase unhealthy weight and prevent 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-fat intake less than 1% of total energy intake; And replace both saturated fats and trans-fats with saturated fats.
If you are currently smoking, it is not too late to quit. Once you are done, you will receive immediate and long-term health benefits. If you don’t smoke, this is great! Physical activity is defined as any physical activity produced by the skeletal muscle, which requires the use of energy. These include exercise, exercise, work, play, household chores, walking, and recreation. The amount of work you need to depend on is your age group, but adults between the ages of 18-64 should do at least 150 minutes of physical activity at moderate strength per week. Increase moderate exercise for 300 minutes a week to regain it.
High blood pressure or high blood pressure is called “silent killer”. This is because many people with high blood pressure may not be aware of the problem because there may be no symptoms. Left unmanaged, high blood pressure can lead to heart, brain, kidney, and other diseases. Is your blood pressure checked regularly by a health professional, so you know your number? If high blood pressure is high, consult a health worker. It is important in preventing and controlling high blood pressure.
Left untreated, these diseases can cause serious problems and even death. Knowing your status means you will know how to protect yourself from these diseases or, if you know you are infected, you need your care and treatment. Go to a public or private health facility, and get tested wherever you are comfortable.
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.
In the Philippines, free immunizations are given to children aged 1 or under as part of the Department of Health’s standard immunization program. If you are young or old, you can ask your doctor to check the status of your vaccine or if you want to be vaccinated.
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 start coughing or sneezing, be sure to cover your face with a mask or use a tissue, and dispose of it carefully. If you do not have any muscles due to coughing or sneezing, close your mouth with the pressure (or inside) of your elbow.
Drinking unsafe water can cause water-borne diseases such as cholera, diarrhea, hepatitis A, typhoid and polio. Check with your water supply and water treatment plant to make sure the water you are drinking is safe. This will destroy harmful substances in the water. Let cool down naturally before drinking.
Breastfeeding is the best way to provide nutritious food for newborns and infants. The WHO recommends breastfeeding mothers within one hour of birth. Breastfeeding for the first six months is important for the baby’s health. It is recommended that breastfeeding continue for 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 2 diabetes and postpartum depression.
Depression is a common disease that affects more than 260 million people worldwide. Depression can occur in a variety of ways, but it can also make you feel hopeless or worthless, or you may be plagued by negative thoughts or feelings. If you are in this situation, remember that you are not alone.
Antibiotics are losing their effectiveness as a result of abuse and overuse in humans and animals. Be sure to take antibiotics only if prescribed by a qualified health professional. And once prescribed, complete the treatment as prescribed. Never share antibiotics.
Really focus on sensations and experiences again: observe the rough texture of the skin of the strawberry as you touch it, and taste the sweet-sour juices as soon as you bite into the fruit; When your partner hurts your hand, notice the sensation on your skin; And really learn to pay attention to simple tasks while doing them, whether it is flowering plants or ironing your clothes.
To be healthy, we need more than 40 different nutrients, and no single food can give it all. It’s not just one diet, it’s about balanced food choices over time that will make a difference!
Health Tips for 2020
Fruits and vegetables are among the most important foods that give us vitamins, minerals and adequate fiber. For example, a glass of fresh fruit juice at breakfast, perhaps an apple and a slice of watermelon as a snack, and a good portion of different vegetables at each meal.
Adults need to drink at least 1.5 liters of fluid a day! Or more if they are too hot or physically active. Water is the best source of water, and we can use tap or mineral water, which is either glossy or not, clear or fragrant. Fruit drinks, tea, cold drinks, milk, and other beverages, all can be fine – from time to time.
The ideal weight for each of us depends on factors such as our gender, height, age, and genetics. Excessive exposure and obesity increase the risk of various diseases, including diabetes, heart disease, and cancer.
More body fat comes from more food than we need. Extra calories can come from anything with high-calorie intake – protein, fat, carbohydrate, or alcohol, but fat is a very focused energy source. Exercise helps us to use energy, and it makes us feel good. The message is fairly simple: when we gain weight, we need less food and more work!
The gradual change in our lifestyle is much easier to maintain than the big changes brought about at the same time. For three days, we can write down the foods and drinks we drink throughout the day and record the number of trips we make.
Starchy carbohydrates should make up more than a third of the food you eat. Includes potatoes, bread, rice, pasta and grains.
Choose high fiber or whole grain varieties, such as whole pasta, brown rice, or potatoes with their skins.
They contain more fiber than white or refined carbohydrates and can help you feel fuller for longer.
Try to include at least 1 starchy foods for each major meal. Some people think that starchy foods are depleted, but one gram of carbohydrate content provides less than half the calories in fat.
Look for extra fats when cooking or serving these foods because they increase the calorie content – for example, oil on chips, bread butter and cream sauce in pasta.
It is recommended that you eat at least 5 portions of fruit and vegetables daily. They can be fresh, frozen, canned, dried or juice.
Why not cut some bananas over your breakfast cereal, or change your regular breakfast to a slice of fresh fruit?
The portion of fresh, canned or frozen fruits and vegetables is 80g. Half of the dried fruit (to be stored at meal times) is 30g.
A 150ml glass of fruit juice, vegetable juice or smoothie is also counted as one portion, but limit your amount to no more than one glass a day because these drinks are sugary and can damage your teeth.
You need fat in your diet, but it is important to pay attention to the amount and type of fat you eat.
There are 2 major types of fats: saturated and unsaturated. Eating too many sugary drinks increases the risk of obesity and tooth decay.
Foods and sugary drinks are often high in energy (measured in calories or calories), and if eaten too often can contribute to weight gain. It can also cause tooth decay, especially when eaten between meals.
Free sugar any sugar added to food or beverages or naturally found in bees, syrups and unsweetened fruit juices and smoothies.
This is the type of sugar you need to reduce, rather than the sugar found in fruit and milk.
Many foods and beverages contain high levels of free sugar. Fats can increase the amount of cholesterol in the blood, which increases the risk of heart attack.
On average, men should not have more than 30g of fat per day. On average, women should not have more than 20g fat per day.
Along with a healthy diet, regular exercise can help reduce the risk of serious health problems. It is also important for your overall health and well-being.
Learn more about the benefits of exercise and adult exercise guidelines.
Obesity or overweight can lead to health problems, such as type 2 diabetes, certain cancers, heart disease and stroke. Obesity can also affect your health.
Most adults need to lose weight by eating a few calories.
If you are trying to lose weight, try to eat less and work harder. Eating a healthy and balanced diet can help you maintain a healthy weight.
Check healthy weight using a healthy BMI calculator.
Launch the NHS Loss Weight program, a 12-week weight loss guide that includes tips on healthy eating and exercise.
If you are overweight, look for people who are overweight. If you are worried about your weight, ask your doctor or dietitian for advice. You need to drink plenty of fluids to prevent thirst. The government recommends drinking six to eight glasses daily. This is in addition to the fluid you get from the food you eat.
All non-alcoholic beverages, but water, low-fat milk and low-sugar beverages, including tea and coffee, are good choices.
Try to avoid soft and sugary drinks, as they are high in calories. It’s bad for your teeth.
Even sugar-free fruit juice and sugar-free smoothies.
The total amount of your mixed drinks from fruit juice, vegetable juice and smoothies should not exceed 150ml per day, which is a small glass.
Remember to drink plenty of fluids during hot weather or when exercising. Some people eat breakfast because they think it will help them lose weight.
But a healthy breakfast with a lot of fiber and low fat, sugar and salt can be part of a nutritious diet, and it can help you get the nutrients you need to stay healthy.
Wholegrain cereal with fresh milk and sliced fruit on top is a delicious and healthy breakfast.
However, if you are trying to live a healthy lifestyle, you can just focus on the food you eat. Exercise, sleep and social relationships are also important.
With the tips above, it’s easy to make your body feel good every day.