The beginning of a new decade brings with it new resolutions to improve one’s life, including a healthy lifestyle. Here are 20 practical health tips to help you get started towards a healthy life in 2020.
Eat a combination of different foods, including fruits, vegetables, legumes, nuts and whole grains. Adults should eat at least five portions (400 grams) of fruits and vegetables per day. You can always improve your intake of fruits and vegetables by including vegetables in your diet; eating fresh fruits and vegetables as breakfast; Different types of fruits and vegetables, and eating them in season. Eating healthy will reduce your risk of malnutrition and non-communicable diseases (NCDs) such as diabetes, heart disease, stroke and cancer.
Filipinos consume twice the recommended amount of sodium, putting them at risk of high blood pressure, which increases 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 a teaspoon. It is easy to do this by limiting the amount of salt, soy sauce, fish sauce and other high sodium spices when preparing food; Remove salt, spices and spices from your dining table; Avoiding salty snacks; And choosing low-sodium products.
On the other hand, consuming sugar in excess increases the risk of tooth deterioration and unhealthy weight gain. In both adults and children, free sugar intake should be less than 10% of the total energy intake. This is equivalent to 50 grams or about 12 teaspoons for an adult.
The fat consumed should be less than 30% of your total energy intake. This will help to increase unhealthy weight gain and prevent NCDs. There are different types of fats, but unsaturated fats are better over saturated fats and trans-fats. The WHO recommends reducing saturated fat to less than 10% of total energy intake; Reducing trans-fat by less than 1% of total energy intake; And replacing both saturated fat and trans-fat for unsaturated fat.
Better unsaturated fats are found in fish, avocados and nuts, and in sunflower, soybean, canola, and olive oil; Saturated fat is found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard; And trans-fats are found in cooked and fried foods, and pre-packaged snacks and foods, such as frozen pizzas, cookies, biscuits, and cooking oils and spreads.
Smoking causes NCDs such as lung disease, heart disease, and stroke. Tobacco kills not only direct smokers but also non-smokers second-hand. Currently, there are approximately 15.9 million Filipino adults who smoke tobacco but 7 out of 10 smokers are interested or plan to quit.
If you are currently a smoker, it is not late to quit. Once you are done, you will experience immediate and long term health benefits. If you are not a smoker, this is great! Physical activity is defined as any physical movement produced by skeletal muscle, requiring energy expenditure. This includes exercising, engaging activities, working, playing, doing household chores, traveling, and engaging in recreational activities. The amount of physical activity you need depends on your age group, but adults between the ages of 18-64 should do at least 150 minutes of moderate-intensity physical activity a week. Increase moderate-intensity physical activity to 300 minutes per week for additional recovery.
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 this problem because there may be no symptoms. If left uncontrolled, high blood pressure can lead to heart, brain, kidney and other diseases. Is your blood pressure checked regularly by a health worker, so that you can know your number? If your blood pressure is high, consult a health worker. It is important in the prevention and control of hypertension.
Left untreated, these diseases can cause serious complications and even death. Knowing your situation means that you will either know how you can prevent these diseases or, if you know you are positive, you need your care and treatment. Go to a public or private health facility, test yourself wherever you are comfortable.
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, rabies, rubella, tetanus, typhoid, and yellow fever.
In the Philippines, free vaccines are provided to children 1 year of age or younger as part of the Health Department’s regular immunization program. If you are a teenager or adult, you can ask your doctor whether to check the status of your vaccination or if you want to get yourself vaccinated.
Diseases such as influenza, pneumonia and tuberculosis are transmitted through the air. When an infected person coughs or sneezes, infectious agents can be passed on to others via air droplets. When you start coughing or sneezing, make sure you cover your face with a face mask or use a tissue, then dispose of it carefully. If you don’t have any tissue due to coughing or sneezing, cover your mouth with the crunchy (or inner) of your elbow.
Diseases such as dengue, chikungunya, malaria and lymphatic filariasis spread by mosquitoes and continue to affect Filipinos. You can take simple measures to protect yourself and your loved ones against diseases caused by mosquitoes. If you are traveling to an area with known mosquito-borne diseases, consult a physician for vaccines to prevent diseases such as Japanese encephalitis and yellow fever, or if you need to take antimalarial medicines. Wear light-colored, long-sleeved shirts and pants and use insect repellent. At home, use window and door screens, use bed nets, and cleaning your surroundings weekly to destroy mosquito breeding sites.
Road accidents claim more than a million people worldwide and injure millions. Road traffic injuries can be prevented through strong law and enforcement, safe infrastructure and vehicle standards by the government and better post-accident care measures. You can also prevent road accidents by ensuring that you follow traffic laws such as using the seatbelt for adults and child restraint for your children, wearing helmets while riding a motorcycle or cycling, drunk driving Do not drive and do not use your mobile phone. walked.
Drinking unsafe water can cause water-borne diseases like cholera, diarrhea, hepatitis A, typhoid and polio. Check with your water concessioner and water purification station to make sure the water you are drinking is safe. This will destroy harmful organisms in the water. Let it cool down naturally before drinking.
Breastfeeding is the best way to provide ideal food for newborns and infants. The WHO recommends that mothers breastfeed within one hour of birth. Breastfeeding for the first six months is important for the baby to be healthy. It is recommended that breastfeeding be continued for two years and beyond. Apart from being beneficial for children, breastfeeding is also good for the mother as it reduces the risk of breast and ovarian cancer, type II diabetes and postpartum depression.
Depression is a common disease with over 260 million affected people worldwide. Depression can manifest in different ways, but it can make you feel hopeless or worthless, or you may think negative and disturbing thoughts or pain can have a very big meaning. If you are going through this, remember that you are not alone.
Antibiotics are losing their potency due to abuse and overuse in humans and animals. Make sure that you take antibiotics only if prescribed by a qualified health professional. And once prescribed, complete treatment days as instructed. Never share antibiotics.
Hand cleaning is important not only for health workers but for everyone. Clean hands can prevent the spread of infectious diseases. You should wash your hands while using soap and water and rub your hands using an alcohol-based product.
Unsafe food, containing harmful bacteria, viruses, parasites or chemical substances, causes over 200 diseases – from diarrhea to cancer. When buying food at the market or store, check the label or the actual product to make sure it is safe to eat. If you are preparing food, make sure that you follow the five keys to safe food: (1) keep clean; (2) separate raw and cooked; (3) Cook well; (4) Keeping food at a safe temperature; And (5) use safe water and raw materials.
Routine checkups can help detect health problems before they begin. When your treatment and treatment improve, health professionals can help diagnose and quickly diagnose health-related problems. Visit your nearest health facility to check health services, screening and treatment that are accessible to you.
- You get what you give! Always giver and never taker? This compassion is the short road to fatigue. Give of yourself and receive from others, otherwise, you will reach a point, where you have nothing to give. And hey, if you can’t get it from others, how can you expect to receive it from them?
Read: Mind Aerobics
- Get spiritual. A study by Harvard University, formally sober and scientific, found that patients who were prayed to recover quicker than prayed, even if they were not aware of the prayer.
- Get stinky. Garlic, onion, spring onion and leek all have stuff that is good for you. A study by the Institute of Child Health in Cape Town found that eating raw garlic helped fight severe childhood infections.. Antioxidants are believed to help protect you from environmental cancers such as inert tobacco smoke.
- Daily bone immersion. Get your daily calcium by popping a tab, chewing milk, or eating yogurt. This will keep your bones strong. Remember that after the age of 30, the density of your bones decreases. You need at least 200 mg daily, which you should mix with magnesium, or just not absorb it.
- Berries for your stomach. Blueberries, strawberries and raspberries contain plant nutrients called anthocyanidins, which are powerful antioxidants. In concentrations of resveratrol in blueberry rival grapes – an antioxidant compound found in red wine that is assumed to have near-mythic proportions.
- Curry Upkar. Hot, spicy foods containing chili, or red pepper, endorphins trigger the feel-good hormone. But it is easy to go for lamb, pork and mutton and high-fat, creamy dishes served in many Indian restaurants.
- Cut herbs before ops. Some herbal supplements – from the popular St. John’s Vote and Ginkgo biloba to garlic, ginger, ginseng and feverfew – can increase bleeding during surgery, warning surgeons. At least two weeks before surgery, it may be prudent to stop taking all medications, including herbal supplements, and inform your surgeon about your herbal use.
- I say tomato. Tomato is a superstar in the fruit and veggie panties. Tomatoes contain lycopene, a powerful cancer fighter. They are also rich in Vitamin C. The good news is that ripe tomatoes are also nutritious, so use them in pasta, soups and casseroles as well as salads. Both contain the antioxidant quercetin. To enjoy the benefits, eat five apples or tomatoes every week.
- Take your stress off. Stop low blood sugar as it relieves you of stress. Eat healthy, regular and small meals and keep fruits and vegetables safe. Herbal tea will also calm your frazzled nerves.
By eating unrefined carbohydrates, nuts and bananas promote the production of serotonin, another good medicine. Small amounts of the protein containing the amino acid tryptamine can give you a boost when you get out of stress.
- Load on Vitamin C. We need at least 90 milligrams of vitamin C per day and the best way to achieve this is by eating at least five servings of fresh fruits and vegetables every day. So kill oranges and guava!
- There is no stupidity in folic acid. Folic acid should be taken regularly by all expectant mothers and people with immunity. Folic acid inhibits spina bifida in unborn babies and may play a role in cancer prevention. It is found in green leafy vegetables, liver, fruits and bran.
- A For Away. This vitamin, and beta-carotene, help increase immunity against the disease. It also aids in the healing process of diseases like measles and is recommended by WHO. Good natural sources of Vitamin A are kidneys, liver, dairy products, green and yellow vegetables, Paula, mango, chili pepper, red sorbet and red palm oil.
- Pure water. Do not take soft drinks or energy drinks while exercising. Stay properly hydrated by drinking enough water during your workouts (just don’t overdo things, as drinking too much water can also be dangerous).
While you may need an energy drink for long-distance running in short exercise sessions at the gym, your body will burn glucose with a soft drink before you begin to burn body fat. The same goes for eating sweets.
- JI, Jane. Carbohydrates with a high glycemic index, such as bread, sugar, honey, and grain-based foods, will immediately energize and speed up your metabolism. If you are trying to burn fat, stick to beans, rice, pasta, lentils, peas, soybeans and oat bran, all of which have low GI numbers.
- Mindful living. You have probably heard the old saying that life is too short to cook mushrooms. But perhaps you should consider the opposite: that life does little to focus on simple tasks. By slowing down and focusing on basic things, you will clear everything in your mind that concerns you.
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!
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.
Health Tips for 2020
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 at the fats you add when cooking or serving these foods because that is what increases the calorie content – for example, oil on chips, bread butter and cream sauces 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 lunch in the morning for a slice of fresh fruit?
The portion of fresh, canned or frozen fruits and vegetables is 80g. The portion of dried fruit (to be stored at mealtimes) 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 as 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 main types of fats: saturated and unsaturated. Eating too much and too many sugary drinks increase the risk of obesity and tooth decay.
Sugary foods and beverages 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 is any sugar added to food or beverages or naturally found in honey, 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 a 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 developing serious health problems. It is also important for your whole life and well-being.
Learn more about the benefits of exercise and adult exercise guidelines.
Obesity or obesity 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, aim for less food and work harder. Eating a healthy and balanced diet can help you maintain a healthy weight.
Check for a healthy weight using a BMI healthy weight calculator.
Launch the NHS Weight Loss Program, a 12-week weight loss guide that includes tips on healthy eating and exercise.
If you are overweight, look for obese adults. If you are worried about your weight, ask your GP or dietitian for advice. You need to drink plenty of fluids to prevent dehydration. The government recommends drinking six to eight glasses daily. This is in addition to the liquid 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 healthy choices.
Try to avoid soft and sugary drinks, as they are high in calories. It’s bad for your teeth.
Even unsweetened fruit juice and smoothies with great sugar-free.
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 balanced 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.