tips for Health 2020 in English

tips for Health 2020 in English.

20 health tips for 2020 the start of a new decade brings with it new resolutions to improve one's life including a healthier lifestyle here are 20 practical health tips to help you start off towards healthy living in 2021 eat a healthy diet eat a combination of different foods including fruit vegetables legumes nuts and whole grains adults should eat at least 5 portions 400 g of fruit and vegetables per day you can improve your intake of fruits and vegetables by always including veggies in your meal eating fresh fruit and vegetables as snacks eating a variety of fruits and vegetables and eating them in season by eating healthy you will reduce your risk of malnutrition and non communicable diseases and CDs such as diabetes heart disease stroke and cancer to 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 most people get their sodium through salt reduce your salt intake to 5 g per day equivalent to about 1 teaspoon it's easier to do this by limiting the amount of salt soy sauce fish sauce and other high sodium condiments when preparing meals removing salt seasonings and condiments from your meal table avoiding salty snacks and choosing low sodium products on the other hand consuming excessive amounts of sugars




 increases the risk of tooth decay and unhealthy weight gain in both adults and children the intake of free sugars should be reduced to less than 10 percent of total energy intake this is equivalent to 50g or about 12 teaspoons for an adult who recommends consuming less than 5 percent of total energy intake for additional health benefits you can reduce your sugar intake by limiting the consumption of sugary snacks candies and sugar sweetened beverages 3 reduce intake of harmful fats that's consumed should be less than 30 percent of your total energy intake this will help prevent unhealthy weight gain and NCDs there are different types of fats but unsaturated fats are preferable 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 fats and trans fats to unsaturated fats the preferable unsaturated fats are found in fish avocado and nuts and in sunflower soybean canola and olive oils saturated fats are found in fatty meat butter palm and coconut 



oil cream cheese key and lard and trans fats are found in baked and fried foods and prepackaged snacks and foods such as frozen pizza cookies biscuits and cooking oils and spreads or avoid harmful use of alcohol there is no safe level for drinking alcohol consuming alcohol can lead to health problems such as mental and behavioral 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 NC DS such as lung disease heart disease and stroke tobacco kills not only the direct smokers but even non-smokers through secondhand exposure currently there are around fifteen point nine million Filipino adults who smoke tobacco but seven in ten smokers are interested or plan to quit if you are currently a smoker it's not too late to quit once you do you will experience immediate and long-term health benefit if you are not a smoker 

that's great do not start smoking and fight for your right to breathe tobacco smoke free air 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 carrying out household chores traveling and engaging in recreational pursuits the amount of physical activity you need depends on your age group but adults aged 18 to 64 years should do at least 150 minutes of moderate intensity physical activity throughout the week increase moderate intensity physical activity to 300 minutes per week for additional health benefits 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 if left uncontrolled hypertension can lead to heart brain kidney and other diseases have your blood pressure checked regularly by a health worker so you know your numbers if your blood pressure is high get the advice of a health worker this is vital in the prevention and control of hypertension aim get tested getting yourself tested is an important step in knowing your health status especially when it comes to HIV hepatitis B sexually transmitted infections STIs and tuberculosis t v-- left untreated these diseases can lead to serious complications and even death knowing your status means you will know how to either continue preventing these diseases or if you find out that you're positive get the care and treatment that you need go to a public or private health facility wherever you are comfortable to have yourself tested none get vaccinated vaccination is one of the most effective ways to prevent diseases vaccines work with your body's natural to to build protection against diseases like 


cervical cancer cholera diphtheria hepatitis B influenza measles mumps pneumonia polio rabies rubella tetanus typhoid and yellow fever in the Philippines free vaccines are provided to children one-year-old and below as part of the Department of Health's routine immunization program if you are an adolescent or adult you may ask your physician if to check your immunization status or if you want to have yourself vaccinated 10 practice safe sex looking after your sexual health is important for your overall health and well-being practice safe sex to prevent..