How healthy are you? Do you eat a balanced diet? Do you regularly work out? Do you drink at least eight glasses of water every day? Do you get enough rest each night? Do you live a healthy lifestyle?
We must take good care of our bodies because they are our temples. Consider your body as the vehicle that will carry you through life. Your skin will quickly degrade if you neglect it regularly.
You don’t want to burden yourself with unneeded health issues when life is beautiful. Your important organs may be functioning normally today, but they might not be tomorrow. Don’t take your health for granted. Maintain your health and your body.
Adopting tips for a healthy lifestyle as a regular part of your life will lower your risk of developing illnesses like diabetes, heart disease, or even cancer. However, these healthy lifestyle tips will help you understand that maintaining a healthy lifestyle calls for regular and consistent work.
1 – Consume a healthy diet
Eat a variety of foods, including whole grains, legumes, nuts, fruits, and vegetables. Adults should take at least 5 pieces (400g) of fruit and vegetables daily. You can increase your consumption of fruits and vegetables by always incorporating veggies in your meals, snacking on fresh fruit and vegetables, eating a variety of fruits and vegetables, and eating them when they are in season. By eating a healthy diet, you can reduce your risk of developing non-communicable diseases (NCDs), like diabetes, heart disease, stroke, and cancer.
2 – Reduce your salt and sugar intake
Filipinos consume twice as much sodium as is advised, which raises their risk of hypertension and, eventually, heart disease and stroke. A lot of people get most of their sodium through salt. Reduce your salt intake to 5g per day or around 1 teaspoon. Choose low-sodium foods and reduce your usage of salt, soy sauce, fish sauce, and other high-sodium seasonings when preparing meals. Also, you should avoid salty snacks and remove salt from the dinner table.
On the other hand, taking excessive amounts of sugar increases your chances of tooth decay and unhealthful weight gain. Less than 10% of total calorie consumption, in both adults and children, should come from free sugars. This is equivalent to 12 teaspoons or 50g for an adult. Less than 5% of total energy intake is what the WHO advises for additional health advantages. You can reduce your daily sugar intake by ingesting fewer sugary snacks, candies, and beverages with added sugar.
3 – Consume fewer unhealthy fats
Less than 30% of your entire calorie consumption should come from fats. By doing this, NCDs and extremely unhealthy weight increases will be reduced. Although there are different kinds of fats, unsaturated fats are preferred to trans- and saturated fats. The World Health Organization advises cutting down on saturated fats to less than 10% of total calorie intake, reducing trans-fat intake to less than 1% of total calories consumed, and substituting unsaturated fats for both saturated and trans fats.
Fatty meat, butter, palm and coconut oil, milk, cheese, ghee, and lard are all sources of saturated fats. Apart from pre-packaged snacks and meals like frozen pizza, cookies, biscuits, and cooking oils and spreads, baked and fried foods also contain trans-fats. Healthy unsaturated fats are found in fish, avocado, nuts, sunflower, soybean, canola, and olive oils.
4 – Refrain from Excessive use of alcohol
There is no safe amount of alcohol consumption. Drinking alcohol can result in serious health problems such as mental and behavioral disorders, alcoholism, serious non-communicable diseases (NCDs) like liver cirrhosis, certain cancers, and cardiac diseases, with injuries from violence and car accidents.
5 – Quit smoking.
Non-communicable diseases (NCDs) such as heart disease, stroke, and lung disease are brought on by cigarette usage. Smokers who expose non-smokers to their smoke also pass away from tobacco use. There are currently 15.9 million adult Filipinos who smoke, although 7 in 10 smokers in the Philippines today are either interested in quitting or intended to.
If you smoke now, it’s not too late to stop. Once you do, both your present and future health will improve.
6 – Be active
Any skeletal muscle-driven motion that uses energy is physical activity. This includes physical exercise as well as activities carried out while working, playing, taking care of household chores, traveling, and having fun. You may need more or less exercise depending on your age group, but those between the ages of 18 and 64 should exercise for at least 150 minutes per week at a moderate intensity. Moderately apply intense exercise of about 300 minutes per week for additional health benefits.
7 – Regularly check your blood pressure
High blood pressure, often known as hypertension, is dubbed a “silent killer.” This is because many people with hypertension could not be aware of the issue since it might not show any symptoms. Uncontrolled hypertension can cause diseases to the heart, brain, kidneys, and other organs. Periodically have your blood pressure checked by a health professional so you are informed about your health. Consult a health professional for help if your blood pressure is high. This is important to treat and avoid hypertension.
8 – Take a test
Knowing your health status, especially about HIV, hepatitis B, sexually transmitted diseases (STIs), and tuberculosis (TB), requires getting tested. These illnesses can cause major consequences and even death if left untreated. Knowing your status allows you to take appropriate action to either continue preventing these diseases or if you find out you are positive, receive the necessary care and treatment. Wherever you feel most at ease, visit a public or private health center to get examined.
9 – Take a vaccine.
One of the most effective methods for avoiding illness is through vaccination. Immunizations against diseases enhance your body’s natural defenses against disease. They include measles, mumps, pneumonia, yellow fever, rubella, tetanus, typhoid, typhoid fever, cholera, diphtheria, hepatitis B, and hepatitis C.
Children under the age of one in the Philippines are given free vaccines as part of the government’s routine immunization program. If you are an adult or adolescent, ask your doctors, if you need to confirm your immunization status or get vaccinated.
10 – Engage in responsible sexual behavior
For the sake of your general health and well-being, it’s crucial to take care of your sexual health. Practice safe sex to prevent contracting HIV and other STDs like gonorrhea and syphilis. Condoms and pre-exposure prophylaxis (PrEP) are preventive measures that are easy to get, it could also help to protect you against HIV and other STIs.
These interesting health tips have revealed that your eating habits and wellness can be greatly enhanced by taking a few easy measures.
Don’t limit your focus to diet if you want to enjoy a better life. Also very important are social interactions, sleep, and exercise.
The following recommendations are supported by research, and they can help you make small changes that have a big impact on your overall health.