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| 7 health tips for 2021 |
1. Eat a healthy diet.
Eat a combination of different foods, including fruits, vegetables, nuts beans and whole grains. Adults should eat at least five portions (350- 400 grams) of fruits and vegetables per day. You can always include fruit and vegetable foods in your diet, including vegetarians. Eat fresh fruits and vegetables as breakfast; Eat a variety of fruits and vegetables. And you eat them in season. Healthy eating will reduce your risk of malnutrition and non-physical diseases (NCDs), such as diabetes, heart disease, stroke and cancer.
2. Reduce the use of harmful fats.
Your total energy intake should be less than 30 fats. This will help you gain healthy weight and avoid NCDs. There are different types of fats, but saturated fats are better than saturated fats and trans fats. The WHO recommends reducing calorie intake by less than 10%. Reducing trans fat by less than 1% of total energy intake; And both are replacing saturated fats and trans fats with unsaturated fats.
Fish, avocado and nuts, and sunflower, soybean, canola and olive oil contain the best non-fat fats. Saturated fats are found in fatty meats, butter, dates and coconut oil, cream, cheese, ghee and pork fat. And trans fat is found in baked and fried foods, and in pre-packaged breakfast and lunch, such as frozen pizza, cookies, biscuits, and cooking oils and spreads.
3. Use less salt and sugar.
The Philippines uses twice the recommended amount of sodium, which puts it at risk for high blood pressure, which increases the risk of heart disease and stroke. Most people get their sodium from salt. Reduce your salt intake to 5 grams a day, which is one teaspoon. This is easy to do by limiting the amount of salt, soy sauce, fish sauce and other high-sodium spices used when preparing food. Remove salt, spices and seasonings from your dining table. Avoiding salty snacks; And choosing low sodium products.
On the other hand, high levels of sugar increase the risk of tooth decay and unhealthy weight gain. In both adults and children, low-sugar free sugar consumption should be less than 10%. That's the equivalent of 50 grams or about 12 tablespoons for an adult. For added health benefits, the World Health Organization recommends using less than 5 percent of the world's energy. You can reduce your sugar intake by limiting your consumption of sugar snacks, candies and sugary sugary drinks.
4. Don't smoke.
Tobacco cause NCDs, such as lung disease, stroke and heart disease. Currently, 15 out of 15.9 million Filipino adults smoke, but 7 out of 10 are interested in smoking or intend to quit.
You will have long-term health benefits or immediate. If you don't smoke, great! Don't start smoking and don't fight for the right to breathe in the air of smoking.
5. Check your blood pressure regularly.
This is because many people who have high blood pressure may not be aware of the problem because it has no symptoms. If left unmanaged, high blood pressure can lead to heart, brain, kidney and other ailments. Your blood pressure is checked regularly by a health worker. Do you know?. If you have high blood pressure, consult a health worker. It is very important in the prevention and control of high blood pressure.
6. Get tested.
Getting yourself tested for a health condition is an important step, especially when it comes to HIV, hepatitis B, sexually transmitted infections (STIs) and tuberculosis {TB}. These diseases can lead to (serious complications) and (even death). Knowing your status means that you know that either you must continue to prevent these diseases or, if you know you are positive, get the care and treatment you need. Go to any public or private health facility, get tested wherever you are comfortable.
7. Practice safe sex.
Taking care of your sexual health is important for your overall health and well-being. Practice safe sex to avoid HOV and other sexually transmitted infections such as gonorrhea and syphilis. There are preventative measures available, such as pre-prevention prophylaxis (PREP) that will protect you from HIV and condoms that will keep you safe from HIV and other STIs.
Your experience in college is interesting and rewarding. When you look back and see what you have done, these are all challenges that you all have to face. Remember to work hard, do your best and enjoy it.
The information contained in this blog is not intended to be construed as medical advice in any way. So, please read our blog and use the information you have at your own risk.
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