health tips for 2021
The start of a replacement decade brings with it new resolutions to enhance one’s life, including a healthier lifestyle. Here are 20 practical health tips to assist you begin off towards healthy living in 2021.
1. Eat a healthy diet
Eat a mixture of various foods, including fruit, vegetables, legumes, nuts and whole grains. Adults should erode least five portions (400g) of fruit and vegetables per day. you’ll improve your intake of fruits and vegetables by always including veggies in your meal; eating fresh fruit and vegetables as snacks; eating a spread of fruits and vegetables; and eating them in season. By eating healthy, you’ll reduce your risk of malnutrition and non communicable diseases (NCDs) like diabetes, heart condition , stroke and cancer.
2. Consume less salt and sugar
Filipinos consume twice the recommended amount of sodium, putting them in danger of high vital sign , which successively increases the danger of heart condition and stroke. most of the people get their sodium through salt. Reduce your salt intake to 5g per day, like about one teaspoon. It’s easier to try to to this by limiting the quantity 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 selecting low-sodium products.
On the opposite hand, consuming excessive amounts of sugars increases the danger of cavity and unhealthy weight gain. In both adults and youngsters , the intake of free sugars should be reduced to but 10% of total energy intake. this is often like 50g or about 12 teaspoons for an adult. WHO recommends consuming but 5% of total energy intake for extra health benefits. you’ll reduce your sugar intake by limiting the consumption of sugary snacks, candies and sugar-sweetened beverages.
3. Reduce intake of harmful fats
Fats consumed should be but 30% of your total energy intake. this may help prevent unhealthy weight gain and NCDs. There are differing types of fats, but unsaturated fats are preferable over saturated fats and trans-fats. WHO recommends reducing saturated fats to but 10% of total energy intake; reducing trans-fats to but 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats.
The preferable unsaturated fats are found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils; saturated fats are found in fatty meat, butter, palm and copra oil , cream, cheese, ghee and lard; and trans-fats are found in baked and fried foods, and pre-packaged snacks and foods, like frozen pizza, cookies, biscuits, and cooking oils and spreads.
4. Avoid harmful use of alcohol
There is no safe level for drinking alcohol. Consuming alcohol can cause health problems like mental and behavioural disorders, including alcohol dependence, major NCDs like liver cirrhosis, some cancers and heart diseases, also as injuries resulting from violence and road clashes and collisions.
5. Don’t smoke
Smoking tobacco causes NCDs like lung disease, heart condition and stroke. Tobacco kills not only the direct smokers but even non-smokers through second-hand exposure. Currently, there are around 15.9 million Filipino adults who smoke tobacco but 7 in 10 smokers have an interest or decide to quit.
If you’re currently a smoker, it’s not too late to quit. Once you are doing , you’ll experience immediate and long-term health benefits. If you’re not a smoker, that’s great! don’t start smoking and fight for your right to breathe tobacco-smoke-free air.
6. Be active
Physical activity is defined as any bodily movement produced by skeletal muscles that needs energy expenditure. This includes exercise and activities undertaken while working, playing, completing household chores, travelling, and interesting in recreational pursuits. the quantity of physical activity you would like depends on your age bracket but adults aged 18-64 years should do a minimum of 150 minutes of moderate-intensity physical activity throughout the week. Increase moderate-intensity physical activity to 300 minutes per week for extra health benefits.
7. Drink only safe water
Drinking unsafe water can cause water-borne diseases like cholera, diarrhoea, hepatitis A , typhoid and polio. Globally, a minimum of 2 billion people use a beverage source contaminated with faeces. ask your water concessionaire and water refilling station to make sure that the water you’re drinking is safe. during a setting where you’re unsure of your water source, boil your water for a minimum of one minute. this may destroy harmful organisms within the water. Let it cool naturally before drinking.