Health care tips for 2022
The beginning of a new decade brings new determinations to improve life, including living a healthier lifestyle. Here are 20 practical health tips to help you start a healthy life in 2020.
1. Eat a healthy diet
Eat a mixture of different foods, including fruits, vegetables, legumes, nuts, and whole grains. Adults should eat at least 5 servings (400g) of fruits and vegetables per day. Always including vegetables in your diet can improve your fruit and vegetable intake. Eat fresh fruits and vegetables as snacks. Eat a variety of fruits and vegetables. Eat according to the season. A healthy diet can reduce your risk of malnutrition and non-communicable diseases (NCDs) such as diabetes, heart disease, stroke and cancer.
2. Reduce salt and sugar consumption
Filipinos consume twice the recommended amount of sodium, which increases their risk of high blood pressure and increases their risk of heart disease and stroke. Most people get sodium from salt. Reduce salt intake to 5g per day. This is about 1 teaspoon. This can be easily done by limiting the amount of salt, soy sauce, fish sauce, and other high-sodium seasonings when preparing meals. Remove salt, spices and seasonings from the table. Avoid salty snacks. Selection of low-salt products.
On the other hand, a huge content of sugar intake increases the risk of tooth decay and unhealthy weight gain. In both adults and children, free sugar intake should be reduced to less than 10% of total energy intake. For adults, this is equivalent to 50g or about 12 teaspoons. WHO recommends consuming less than 5% of total energy intake for additional health benefits. You can reduce your sugar intake by limiting the consumption of sugar confectionery, sweets, and sugar-containing beverages.
3 Reduce harmful fat intake
The fat consumed should make up less than 30% of your total energy intake. This helps prevent unhealthy weight gain and non-communicable diseases. There are many types of fats, but unsaturated fats are better than saturated or trans fats. WHO recommends reducing saturated fat to less than 10% of total energy intake. Reduce trans fat to less than 1% of total energy intake. Replaces both saturated and trans fats with unsaturated fats.
Preferred unsaturated fats are found in fish, avocado, nuts, sunflowers, soybeans, canola and olive oil. Saturated fats are found in fatty meats, butter, palm oil, coconut oil, cream, cheese, gee and lard. Transfat is found in foods such as baked goods and oily foods, pre-packaged snack foods, frozen pizzas, crackers, crackers, cooking oils and spreads.
4. Avoid harmful alcohol intake
There is no safe amount to drink. Alcohol use can cause mental and behavioral disorders, including alcoholism, serious non-infectious diseases such as liver cirrhosis, certain cancers and heart diseases, and health problems such as violence, traffic accidents and collision injuries. There is sex.
5. Become active
Physical activity is praised as the physical movement produced by skeletal muscle that requires energy expenditure. This includes exercise and activities that take place during work, play, chores around the house, travel, and leisure activities. The amount of physical activity required depends on the age group, but adults aged 18-64 should perform 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.
6 Check your blood pressure regularly
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 the problem because they have no symptoms. If left unchecked, high blood pressure can lead to heart, brain, kidney and other illnesses. Have your health care professional check your blood pressure regularly so that you know your level. Talk to your health care professional if your blood pressure is high. This is important for preventing and controlling high blood pressure.
7 Take the test
Especially for HIV, hepatitis B, sexually transfered diseases (STI) and tuberculosis (TB), it is an important step in knowing your health status. If left untreated, these illnesses can lead to serious complications and death. Knowing your condition can help you know how to continue to prevent these illnesses, or if you find yourself positive, how to get the care and treatment you need. Go to a public or private health facility and take the test wherever you feel easy.
8 Practice safe sex
Taking care of your sexual health is important to your overall health and well-being. Practice safe sex to prevent HIV and sexually transmitted diseases such as gonorrhea and syphilis. There are precautions like pre-exposure prophylaxis (PrEP) that protects you from HIV and condoms that protect you from HIV.
9. Get vaccinated
Vaccination is one of the most effective means of preventing illness. Vaccines work with the body's natural defenses for diseases such as cervical cancer, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, polio, mad dog disease, rubella, tetanus, typhoon, and yellow fever. Build precautions against..
In the Philippines, free vaccines are provided to children under the age of 1 as part of the Ministry of Health's regular immune program. If you are a teenager or an adult, you can ask your doctor to check your vaccination status or ask if you would like to be vaccinated.
10. Do not smoke
Smoking causes non-communicable diseases such as lung disease, heart disease and stroke. Tobacco kills not only direct smokers, but even non-smokers through second-hand smoke. Currently, about 15.9 million Filipino adults smoke, but 7 out of 10 smokers are interested in or plan to quit smoking.
If you are recently a smoker, it is never too late to quit. If you do this, you will experience immediate and long-term health benefits. If you're not a smoker, that's great! Start smoking and don't fight for the right to smoke without tobacco.