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10 health tips for 2022

 
healthy living

The beginning of a new decade brings new resolutions to improve one's life, including a healthier lifestyle. Here are 10 practical health tips to help you get started on a healthy lifestyle in 2022.

1. Eat a healthy diet


healty food

Consume a variety of foods, including fruits, vegetables, legumes, nuts, and whole grains. Adults should consume at least five portions of fruit and vegetables (400g) per day. You can increase your intake of fruits and vegetables by including them in all of your meals, snacking on fresh fruit and vegetables, eating a variety of fruits and vegetables, and eating them in season. You can lower your risk of malnutrition and noncommunicable diseases (NCDs) like diabetes, heart disease, stroke, and cancer by eating healthy.

2. Be active


active

Physical activity is defined as any skeletal muscle movement that requires energy expenditure. This includes exercise and activities done while working, playing, doing housework, traveling, and engaging in recreational activities. The amount of physical activity required varies by age group, but adults aged 18 to 64 years should engage in at least 150 minutes of moderate-intensity physical activity per week. To reap additional health benefits, increase moderate-intensity physical activity to 300 minutes per week.

3. Avoid harmful use of alcohol

alcohol


There is no such thing as a safe level of alcohol consumption. Alcohol consumption can cause mental and behavioral disorders, including alcohol dependence, as well as major NCDs such as liver cirrhosis, some cancers, and heart disease, as well as injuries from violence and road clashes and collisions.

4. Consume less salt and sugar

less sugar

Filipinos consume twice the recommended amount of sodium, increasing their risk of high blood pressure and, as a result, heart disease and stroke. The majority of people get their sodium from salt. Reduce your daily salt intake to 5g, or about one teaspoon. This is made easier by using less 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.

Excess sugar consumption, on the other hand, increases the risk of tooth decay and unhealthy weight gain. Free sugar intake should be kept to less than 10% of total energy intake in both adults and children. This is approximately 50g or 12 teaspoons for an adult. For additional health benefits, the WHO recommends consuming less than 5% of total energy intake. You can limit your sugar intake by avoiding sugary snacks, candies, and sugar-sweetened beverages.

5. Don’t smoke



Tobacco use contributes to NCDs such as lung disease, heart disease, and stroke. Tobacco kills not only direct smokers, but also nonsmokers via second-hand smoke. Currently, approximately 15.9 million Filipino adults smoke tobacco, but 7 out of 10 smokers are interested in or plan to quit.

If you are a smoker, it is not too late to quit. When you do, you will notice both immediate and long-term health benefits. That's fantastic if you don't smoke! Do not start smoking in order to fight for the right to breathe tobacco-free air.

6. Have regular check-ups

check ups doctor

Regular check-ups can help detect health issues before they become serious. Health professionals can assist in detecting and diagnosing health issues early on, when the chances of treatment and cure are higher. Visit your nearest health facility to learn about the health services, screenings, and treatment options available to you.

7. Check your blood pressure regularly

blood pressure


Hypertension, also known as high blood pressure, is known as a "silent killer." This is because many people with hypertension are unaware of the problem because it has no symptoms. Hypertension, if not controlled, can lead to heart, brain, kidney, and other diseases. Have your blood pressure checked by a health professional on a regular basis so you know what your numbers are. Consult a health professional if your blood pressure is too high. This is critical for hypertension prevention and management.

8. Reduce intake of harmful fats

Fat consumption should not exceed 30% of total energy intake. This will aid in the prevention of unhealthy weight gain and NCDs. There are various types of fats, but unsaturated fats are preferred over saturated and trans fats. WHO recommends limiting saturated fats to less than 10% of total energy intake, trans fats to less than 1% of total energy intake, and unsaturated fats to replace both saturated and trans fats.

food

Unsaturated fats are found in fish, avocado, and nuts, as well as sunflower, soybean, canola, and olive oils; saturated fats are found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee, and lard; and trans fats are found in baked and fried foods, as well as pre-packaged snacks and foods like frozen pizza, cookies, and chips.

9. Get tested

tested

Getting tested is an important step in determining your health status, particularly for HIV, hepatitis B, sexually transmitted infections (STIs), and tuberculosis (TB). These diseases, if left untreated, can cause serious complications and even death. Knowing your status means you'll be able to continue preventing these diseases or, if you're positive, get the care and treatment you require. Take yourself to a public or private health facility, whichever is most convenient for you, to be tested.

10. Clean your hands properly


clean your hand

Hand hygiene is essential for everyone, not just health workers. Clean hands can help to keep infectious diseases at bay. When your hands are visibly soiled, you should handwash with soap and water or handrub with an alcohol-based product.