The beginning of the new decade comes new resolutions, including a better lifestyle, to improve your life. Here are some practical guidelines for healthy living in 2020.
1. Eat a good diet
Eat various foods, including fruit, vegetables, legumes, nuts and complete grains. At least five pieces (400 g) of fruit and vegetables should be eaten by adults per day. You may boost fruit and vegetables by always eating veggies, eating fresh fruit and vegetables like snacks, eating a range of fruits and vegetables, and eating them during the season. You will lower your risk of malnutrition and NCDs like diabetes, heart disease, stroke and cancer by eating healthily as per buildyourbody.org.
2. Eat less salt and less sugar
Twice the recommended quantity of sodium is consumed by Philippines, placing the philippines at risk of high blood pressure, heart disease and stroke. Most people get salt for their sodium. Reduce your intake of salt to 5 g per day, which equals around one teaspoon. You may do this easily, reducing the quantity of salt, soy sauce, fish sauce and other high sodium condiments in preparing meals; salt, spices and seasonings from your dinner table; preventing salty snacks and choosing low sodium items.
On the other side, too much sugar intake raises the risk of tooth damage and unhealthy weight gain. Free sugar should be decreased to less than 10% of the total energy intake in both adults and children. This corresponds to 50g or 12 teaspoons for an adult. For further health benefits, the WHO recommends the consumption of less than 5 per cent of the total energy. You can lower your sugar intake by restricting your consumption of sucrose snacks, candy and sugar-sweetened drinks.
3. Reduce unhealthy fat consumption
The consumption of fats should be less than 30% of your total energy consumption. This helps to prevent poor weight gain and NCDs. There are various types of fats, however saturated and trans-fats are preferable. WHO recommends that saturated fats be reduced to less than 10% of the total calorie intake, that trans-fats be reduced to less than 1% and that unsaturated fats or trans-fats be replaced.
In fish, avocados, noodles, sunflower, soja, canola and olive oils, the preferred unsaturated fats can be found; saturated fats can be found in fatty meat, butter, palm-and-coconut oil, creams, cookies, ghee and lard; and in baked and fried foods and snacks, such as frozen pizzas, cookies and biscuits, as well as in cooking and spreaded oils.
4. Avoid harmful alcohol consumption
There is no safe level for alcohol consumption. Alcohol can contribute to health problems, including alcohol dependence, severe CNDs, such as liver cirrhosis, some cancers and heart disease, and injuries caused by violence, road collisions and collisions.
5. Don’t fumbling
Tobacco smoking promotes NCDs like lung disease, heart disease and stroke. Tobacco harms non-smokers and not only direct smokers by second hand exposure. At now, over 15.9 million Filipino adults are smoking tobacco, yet 7 out of ten smokers are or are planning to quit.
It’s not too late to quit if you’re a smoker at the moment. Once you do, instant and long-term health benefits will come to you. If you’re not a smoker, it’s awesome! Do not start smoking and fight for a tobacco-free air right.
Physical exercise is defined as any skeletal muscular body movement requiring energy consumption. This includes training and activities during work, play, work with the home, travel and recreational activities. The quantity of physical activity you need depends on your age group, but adults aged 18-64 years should get moderate physical activity during the week for at least 150 minutes. Increase moderate intensity physical activity for additional health advantages to 300 minutes per week.
7. Regularly check your blood pressure
Hypertension is dubbed a “silent murderer,” or excessive blood pressure. Many persons suffering from high blood pressure may not be aware of the condition because it may not have symptoms. Hypertension can lead to heart, brain, renal, and other illnesses if left unchecked. Have a health worker check your blood pressure periodically, so you know your numbers. If your blood pressure is high, get a health care worker’s guidance. This is essential for hypertension prevention and control.