Tips for healthy lifestyle 2020.

 To improve one’s life, including a healthier lifestyle. Here are health tips to help you start off towards healthy living :

1. Eat a healthy diet:

Eat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains.  

2. Consume less salt and sugar:

Filipinos consume twice the recommended amount of sodium, putting them at risk of high blood pressure, which in turn increases the risk of heart disease and stroke.

3. Reduce intake of harmful fats

Fats consumed should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain and NCDs. 

4. Avoid harmful use of alcohol

There is no safe level for drinking alcohol. Consuming alcohol can lead to health problems such as mental and behavioural disorders, including alcohol dependence, major NCDs such as liver cirrhosis, some cancers and heart diseases, as well as injuries resulting from violence and road clashes and collisions.

5. Don’t smoke

Smoking tobacco causes NCDs such as lung disease, heart disease and stroke. Tobacco kills not only the direct smokers but even non-smokers through second-hand exposure. 

6. Be active

Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. This includes exercise and activities undertaken while working, playing. 

7. Check your blood pressure regularly

Hypertension or high blood pressure, is called a “silent killer”. This is because many people who have hypertension may not be aware of the problem as it may not have any symptoms. 

8. Get vaccinated

Vaccination is one of the most effective ways to prevent diseases. Vaccines work with your body’s natural defences to build protection against diseases like cervical cancer, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, polio, rabies, rubella, tetanus, typhoid, and yellow fever.

9. Cover your mouth when coughing or sneezing:

Diseases such as influenza, pneumonia and tuberculosis are transmitted through the air. When an infected person coughs or sneezes, infectious agents may be passed on to others through airborne droplets. When you feel a cough or sneeze coming on, make sure you have covered your mouth with a face mask or use a tissue then dispose it carefully.

10. Drink only safe water

Drinking unsafe water can lead to water-borne diseases such as cholera, diarrhoea, hepatitis A, typhoid and polio. Globally, at least 2 billion people use a drinking water source contaminated with faeces. 

11. Clean your hands properly:

Hand hygiene is critical not only for health workers but for everyone. Clean hands can prevent the spread of infectious illnesses. You should handwash using soap  and water when your hands are visibly soiled or handrub using an alcohol based product.