20 Tips for Health

20 Tips for Health. New decisions are needed to improve one’s life, including a healthier lifestyle. Here are 20 practical health tips to help you start a healthy life.


  1. Eat healthy Eat
    a combination of different foods, including fruits, vegetables, legumes, nuts and whole grains. Adults should eat at least five servings (400 g) of fruits and vegetables per day. You can increase your fruit and vegetable intake by always including vegetables in your meal; eating fresh fruit and vegetables as a snack; eating a variety of fruits and vegetables; and eat them in season. By eating a healthy diet, you will reduce your risk of malnutrition and noncommunicable diseases (NCDs) such as diabetes, heart disease, stroke and cancer.


  1. Eat less salt and sugar
    Filipinos consume twice the recommended amount of sodium, putting them at risk for high blood pressure, which increases their risk of heart disease and stroke. Most people get their sodium from salt. Reduce your salt intake to 5 grams, equivalent to about one teaspoon per day. This is easier to do by limiting the amount of salt, soy sauce, fish sauce, and other high-sodium seasonings when preparing meals; removing salt, seasonings and seasonings from your table; avoiding salty snacks; and choosing low-sodium products.
    On the other hand, consuming excessive amounts of sugar increases the risk of tooth decay and unhealthy weight gain. Free sugar intake should be reduced to less than 10% of total energy intake in both adults and children. This is equivalent to 50 g or about 12 teaspoons for an adult. WHO recommends consuming less than 5% of total energy intake for additional health benefits. You can reduce your sugar intake by limiting your consumption of sugary snacks, candies, and sugar-sweetened beverages.


  1. Reduce harmful fat intake
    Fats should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain and NCDs. There are different types of fat, but unsaturated fats are preferred over saturated fats and trans fats. WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans fats to less than 1% of total energy intake; and replacing both saturated and trans fats with unsaturated fats. Preferred unsaturated fats are found in fish, avocados, and nuts, and sunflower, soybean, canola, and olive oil; 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 and prepackaged snacks and frozen pizza, cookies,
  1. Avoid harmful alcohol use
    There is no safe level for drinking alcohol. Drinking alcohol can lead to health problems such as mental and behavioral disorders, including alcohol abuse, major NCDs such as liver cirrhosis, certain cancers and heart disease, as well as injuries from violence and road collisions.

20 Tips for Health

  1. Do not smoke
    Tobacco smoking causes NCDs such as lung disease, heart disease, and stroke. Tobacco kills not only direct smokers but even non-smokers through secondhand exposure. Currently, there are approximately 15.9 million Filipino adults who smoke tobacco, but 7 out of 10 smokers want or plan to quit smoking. If you currently smoke, it’s not too late to quit. When you do this, you will experience immediate and long-term health benefits. If you don’t smoke, that’s great! Don’t start smoking and fight for your right to breathe tobacco smoke-free air.
  1. Be active
    Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. This includes exercise and activities while working, playing, doing housework, traveling and engaging in recreational pursuits. The amount of physical activity you need depends on your age group, but adults aged 18-64 should get 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.


  1. Check your blood pressure regularly
    Hypertension, or high blood pressure, is called the “silent killer.” This is because many people with hypertension may not be aware of the problem as they may not have any symptoms. If hypertension is not controlled, it can lead to heart, brain, kidney and other diseases. Have your blood pressure checked by a health professional regularly so you know your numbers. Consult a healthcare professional if your blood pressure is high. This is vital in the prevention and control of hypertension.



  1. Get tested
    Getting yourself tested is an important step in learning about your health status, especially when it comes to HIV, hepatitis B, sexually transmitted infections (STIs) and tuberculosis (TB). If left untreated, these diseases can cause serious complications and even death. Knowing your condition means you’ll know how to prevent these diseases or get the care and treatment you need if you learn to be positive. To get yourself tested, go to a public or private health facility where you are comfortable.


  1. Get vaccinated
    Vaccination is one of the most effective ways to prevent illness. Vaccines work with your body’s natural defenses to protect against diseases such as cervical cancer, cholera, diphtheria, hepatitis B, flu, measles, mumps, pneumonia, polio, rabies, rubella, tetanus, typhoid fever, and yellow fever. As part of the routine immunization program of the Ministry of Health, free vaccinations are provided to children 1 year old and younger. If you are a teenager or adult, you can ask your doctor if you want to check your vaccination status or if you would like to be vaccinated yourself.


  1. Have safe sex
    Taking care of your sexual health is important for your overall health and well-being. Practice safe sex to prevent HIV and other sexually transmitted infections such as gonorrhea and syphilis. There are prevention measures available, such as pre-exposure prophylaxis (PrEP) to protect you from HIV and condoms to protect you from HIV and other STIs.


  1. Cover your mouth when coughing or sneezing
    Diseases such as flu, pneumonia and tuberculosis are transmitted through the air. When an infected person coughs or sneezes, infectious agents can be passed to others through airborne droplets. When you feel a coughing or sneezing approaching, be sure to cover your mouth with a face mask or use a tissue and then carefully dispose of it. If you don’t have a tissue with you when coughing or sneezing, cover your mouth as much as possible with the bend of your elbow (or the inside).


  1. Prevent mosquito bites
    Mosquitoes are one of the deadliest animals in the world. Diseases such as dengue fever, chikungunya, malaria and lymphatic filariasis are transmitted by mosquitoes and continue to affect Filipinos. You can take simple precautions to protect yourself and your loved ones against mosquito-borne diseases. If you are traveling to an area known to have mosquito-borne diseases, consult a doctor for a vaccine to prevent diseases such as Japanese encephalitis and yellow fever, or if you need to take anti-malarial medications. Wear light-coloured, long-sleeved shirts and pants and use insect repellent. Use window and door screens at home, use mosquito nets, and clean your surroundings weekly to eliminate mosquito breeding grounds.


  1. Obey traffic rules
    Road crashes claim the lives of more than a million people and injure millions worldwide. Road traffic injuries can be prevented through a variety of government-enforced measures, such as stronger legislation and enforcement, safer infrastructure and vehicle standards, and improved after-accident care. You can prevent traffic accidents yourself by following traffic rules such as using seat belts for adults, child seats for children, wearing a helmet while riding a motorcycle or bicycle, not driving under the influence of alcohol, and not using a mobile phone while on the move. Drive


  1. For safe water only
    Drinking unsafe water can lead to waterborne diseases such as cholera, diarrhea, hepatitis A, typhoid fever and polio. Globally, at least 2 billion people use a drinking water source contaminated with feces. Check with your water dealer and water refill station to make sure the water you drink is safe. Boil your water for at least one minute in an environment where you are not sure about your water source. This will destroy harmful organisms in the water. Let it cool naturally before drinking.


  1. Breastfeed babies 0 to 2 years old
    Breastfeeding is the best way to provide ideal food for newborns and infants. WHO recommends that mothers begin breastfeeding within one hour of birth. Breast milk for the first six months is very important for the healthy growth of the baby. It is recommended to continue breastfeeding for two years and beyond. In addition to being beneficial for babies, breastfeeding is also good for the mother as it reduces the risk of breast and ovarian cancer, type II diabetes and postpartum depression.


  1. If you’re feeling down, talk to someone you trust
    . Depression is a common illness that affects more than 260 million people worldwide. Depression can manifest in different ways, but it may make you feel hopeless or worthless, or you may think too much about negative and disturbing thoughts or have an overwhelming sense of pain. If you are experiencing this, remember that you are not alone. Talk to someone you trust, such as a family member, friend, coworker, or mental health professional, about how you’re feeling.


  1. Take antibiotics only as prescribed
    Antibiotic resistance is one of the biggest public health threats in our generation. When antibiotics lose their potency, bacterial infections become more difficult to treat, leading to higher medical costs, prolonged hospital stays and increased mortality. Antibiotics are losing their potency due to misuse and overuse in humans and animals. Be sure to take antibiotics only when prescribed by a qualified healthcare professional. And once prescribed, complete treatment days as instructed. Never share antibiotics.


  1. Clean your hands properly
    Hand hygiene is very important for everyone, not just healthcare professionals. Clean hands can prevent the spread of infectious diseases. When your hands are visibly dirty, you should wash them using soap and water or rub them using an alcohol-based product.


  1. Prepare your food right
    Unsafe foods that contain harmful bacteria, viruses, parasites or chemicals cause more than 200 diseases, from diarrhea to cancer. When purchasing food from the grocery store or store, check the labels or the actual product to make sure it is safe to eat. If you are preparing food, be sure to follow the Five Keys to Safer Food: (1) keep it clean; (2) separate raw and cooked; (3) cook thoroughly; (4) keep food at safe temperatures; and (5) use safe water and raw materials.


  1. Get regular check-ups
    Regular check-ups can help you find health problems before they start. Healthcare professionals can help you find and diagnose health problems early, when your chances of treatment and cure are better. Go to your nearest health facility to check the health services, screenings and treatments available to you.

Source: World Health Organization

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