20 health tips for 2022
20 health tips for 2022
9 June 2022
The beginning of a new decade brings new resolutions to improve one's life with a healthy lifestyle. Here are 20 practical health tips to help you start a healthy lifestyle in 2020.
1. Eat a healthy diet
Photo: WHO/C. Black
Filipinos consume twice the recommended amount of sodium, putting them at risk for high blood pressure, which increases the risk of heart disease and stroke. Most people get their sodium through salt. Reduce your salt intake to 5 grams per day, equivalent to about 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; Avoid salty foods; And selection of low sodium products.
On the other hand, eating too much sugar increases the risk of tooth decay and unhealthy weight gain. In both adults and children, the amount of free sugar should be reduced to less than 10% of total energy intake. This equates to 50 grams or about 12 teaspoons for an adult. The WHO recommends eating less than 5% of total energy intake for extra health benefits. You can reduce your sugar intake by limiting the use of sugary snacks, candy and sugar-sweetened beverages.
3. Reduce intake of harmful fats
Photo: WHO/S. Volkov
Consumed fat should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain and NCD. There are different types of fats, but unsaturated fats are preferred over saturated fats and trans-fats. The WHO recommends reducing saturated fat to less than 10% of total energy intake; Reducing trans-fat by less than 1% of total energy intake; And replacing both saturated fats and trans-fats with unsaturated fats.
Preferred unsaturated fats are found in fish, avocado and almond and sunflower, soybean, canola and olive oils; Saturated fats are found in fatty meats, butter, palm and coconut oils, creams, cheeses, ghee and lard; And trans-fat is found in baked and fried foods, and in pre-packaged snacks and foods, such as frozen pizza, cookies, biscuits, and cooking oils and spreads.
4. Avoid harmful use of alcohol
Photo: WHO/S. Volkov
There are no safe dosages for drinking alcohol. Alcohol consumption can lead to mental and behavioral disorders such as alcohol dependence, major NCDs such as liver cirrhosis, some cancers and heart disease, as well as health problems such as violence and injuries caused by street collisions and collisions.
5. Don’t smoke
Photo: WHO/Y. Shimizu
Tobacco smoking causes NCDs such as lung disease, heart disease and stroke. Tobacco kills not only direct smokers, but even non-smokers through second-hand exposure. Currently, there are approximately 15.9 million Filipino adults who smoke but 7 out of 10 smokers are interested or planning to quit.
If you are currently a smoker, it is not too late to quit. Once done, you will get immediate and long term health benefits. This is great if you are not a smoker! Don't start smoking and fight for the right to breathe in tobacco-free air.
6. Be active
Photo: WHO/Y. Shimizu
Physical activity is defined as any physical movement produced by skeletal muscle that requires energy expenditure. This includes exercises and activities taken while engaging in work, play, household chores, travel and recreational activities. The amount of physical activity you need depends on your age group but adults aged 18-64 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 extra health benefits.
7. Check your blood pressure regularly
Photo: WHO/F. Tanggol
High blood pressure or high blood pressure is called "silent killer". Because many people who have high blood pressure may not be aware of the problem because there are no symptoms. 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, consult a health worker. It is important in preventing and controlling high blood pressure.
8. Get tested
Photo: WHO/F. Tanggol
Examining yourself for your health status is an important step, especially when it comes to HIV, hepatitis B, sexually transmitted infections (STIs) and tuberculosis (TB). If left untreated, these diseases can lead to serious complications and even death. Knowing your status means you know how to continue to prevent these diseases or, if you know you are positive, get the care and treatment you need. Go to a public or private health center wherever you feel comfortable, to check yourself.
9. Get vaccinated
Photo: WHO/F. Tanggol
Vaccination is one of the most effective ways to prevent the disease. Vaccines work with your body's natural defenses to protect against diseases such as cervical cancer, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, polio, rabies, rubella, tetanus, typhoid and yellow fever.
In the Philippines, free immunizations are given to children 1 year of age and younger as part of the Department of Health's routine immunization program. If you are a teenager or adult, you can ask your doctor to check your immunization status or if you would like to be vaccinated yourself.
10. Practice safe sex
Photo: WHO/F. Tanggol
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 preventive measures like pre-exposure prophylaxis (PREP) that will protect you from HIV and condoms will protect you from HIV and other STIs.
11. Cover your mouth when coughing or sneezing
Photo: WHO/I. Brown
Influenza, pneumonia and tuberculosis are spread through the air. When an infected person coughs or sneezes, infectious agents can be passed on to others through airborne droplets. When you feel a cough or sneeze, make sure you cover your face with a face mask or use a tissue then discard it carefully. If you have no tissue when coughing or sneezing, cover your face as much as possible with the crooked (or inner) part of your elbow.
12. Prevent mosquito bites
Photo: WHO/Y. Shimizu
Mosquitoes are one of the deadliest animals in the world. Diseases such as dengue, chikungunya, malaria and lymphatic filariasis are transmitted by mosquitoes and affect Filipinos. You can take simple steps to protect yourself and your loved ones from mosquito-borne diseases. If you travel to an area infected with a known mosquito-borne disease, consult a physician to prevent diseases such as Japanese encephalitis and yellow fever, or if you need to take anti-malarial drugs. Wear light-colored, long-sleeved shirts and pants and use insect repellent. At home, use window and door curtains, use bed nets and clean your surroundings weekly to destroy mosquito breeding grounds.
13. Follow traffic laws
Photo: WHO/D. Rodriguez
Road accidents kill more than a million people worldwide and injure millions more. Injuries to road traffic are preventable through various measures implemented by the government such as strong laws and enforcement, safe infrastructure and quality of vehicles and improved post-accident care. You can prevent road accidents yourself by ensuring compliance with traffic laws such as seatbelts for adults and child restraint for your children, wearing a helmet when riding a motorcycle or bicycle, not drinking alcohol and not using your mobile phone while driving. Management.
14. Drink only safe water
Photo: WHO/F. Guerrero
Drinking unsafe water can lead to water borne diseases like cholera, diarrhea, hepatitis A, typhoid and polio. Worldwide, at least 2 billion people use drinking water sources contaminated by feces. Check with your water condenser and water refilling station to make sure the water you are drinking is safe. Boil your water for at least a minute in a setting where you are unsure about your water source. This will destroy the harmful germs in the water. Allow to cool naturally before drinking.
15. Breastfeed babies from 0 to 2 years and beyond
Photo: WHO/T. David
Breastfeeding is the best way to provide ideal food for newborns and babies. The WHO recommends that mothers start breastfeeding within one hour of birth. Breastfeeding is very important for the first six months of a baby's healthy growth. It is recommended that breastfeeding be continued for up to two years and beyond. As well as being beneficial for babies, breastfeeding is also good for mothers as it reduces the risk of breast and ovarian cancer, type II diabetes and postpartum depression.
16. Talk to someone you trust if you're feeling down
Photo: WHO/F. Guerrero
Depression is a common illness that affects more than 260 million people worldwide. Depression can manifest itself in a variety of ways, but it can make you feel depressed or worthless, or you can think too much about negative and annoying thoughts, or you may have irresistible feelings of pain. If you are going through 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 are feeling. If you think you are at risk of harming yourself, contact the National Center for Mental Health hotline at 0917-899-USAP (8727).
17. Take antibiotics only as prescribed
Photo: WHO/F. Tanggol
Antibiotic resistance is one of the biggest public health threats of our generation. When antibiotics lose their potency, bacterial infections become harder to treat, resulting in higher medical costs, longer hospital stays, and increased mortality. Antibiotics are losing their potency due to the abuse and overuse of humans and animals. Make sure you only take antibiotics if prescribed by a qualified health professional. And once determined, complete the treatment days as directed. Never share antibiotics.
18. Clean your hands properly
Photo: WHO/F. Tanggol
Hand hygiene is important not only for health workers, but for everyone. Clean hands can prevent the spread of infectious diseases. You should wash your hands with soap and water when your hands become visibly dirty or hand-washed using alcohol-based products.
19. Prepare your food correctly
Photo: WHO/A. Esquillon
Unsafe food containing harmful bacteria, viruses, parasites or chemicals causes more than 200 diseases ranging from diarrhea to cancer. When buying food at the market or store, check the label or actual product to see if it is safe to eat. If you are preparing food, make sure you follow the five keys to safe food: (1) keep it clean; (2) raw and cooked separately; (3) to cook thoroughly; (4) Keep food at a safe temperature; And (5) use safe water and raw materials.
Photo: WHO/Y. Shimizu
Regular check-ups can help diagnose health issues before starting. Health professionals can help diagnose and diagnose health problems early on, when your chances of treatment and cure are better. Visit your nearest health facility to get access to health care, screening and medical check-ups.
9 June 2022
The beginning of a new decade brings new resolutions to improve one's life with a healthy lifestyle. Here are 20 practical health tips to help you start a healthy lifestyle in 2020.
1. Eat a healthy diet
Photo: FAO/J. Grey
Eat a variety of foods including fruits, vegetables, lemons, nuts and whole grains. Adults should eat at least five portions (400 g) of fruits and vegetables daily. You can always improve your intake of fruits and vegetables by including vegetables in your diet; Eating fresh fruits and vegetables as snacks; Eating a variety of fruits and vegetables; And eat them in season. By eating healthy, you will reduce your risk of malnutrition and non-communicable diseases (NCDs) such as diabetes, heart disease, stroke and cancer.
2. Consume less salt and sugar
Eat a variety of foods including fruits, vegetables, lemons, nuts and whole grains. Adults should eat at least five portions (400 g) of fruits and vegetables daily. You can always improve your intake of fruits and vegetables by including vegetables in your diet; Eating fresh fruits and vegetables as snacks; Eating a variety of fruits and vegetables; And eat them in season. By eating healthy, you will reduce your risk of malnutrition and non-communicable diseases (NCDs) such as diabetes, heart disease, stroke and cancer.
2. Consume less salt and sugar
Filipinos consume twice the recommended amount of sodium, putting them at risk for high blood pressure, which increases the risk of heart disease and stroke. Most people get their sodium through salt. Reduce your salt intake to 5 grams per day, equivalent to about 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; Avoid salty foods; And selection of low sodium products.
On the other hand, eating too much sugar increases the risk of tooth decay and unhealthy weight gain. In both adults and children, the amount of free sugar should be reduced to less than 10% of total energy intake. This equates to 50 grams or about 12 teaspoons for an adult. The WHO recommends eating less than 5% of total energy intake for extra health benefits. You can reduce your sugar intake by limiting the use of sugary snacks, candy and sugar-sweetened beverages.
3. Reduce intake of harmful fats
Consumed fat should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain and NCD. There are different types of fats, but unsaturated fats are preferred over saturated fats and trans-fats. The WHO recommends reducing saturated fat to less than 10% of total energy intake; Reducing trans-fat by less than 1% of total energy intake; And replacing both saturated fats and trans-fats with unsaturated fats.
Preferred unsaturated fats are found in fish, avocado and almond and sunflower, soybean, canola and olive oils; Saturated fats are found in fatty meats, butter, palm and coconut oils, creams, cheeses, ghee and lard; And trans-fat is found in baked and fried foods, and in pre-packaged snacks and foods, such as frozen pizza, cookies, biscuits, and cooking oils and spreads.
4. Avoid harmful use of alcohol
There are no safe dosages for drinking alcohol. Alcohol consumption can lead to mental and behavioral disorders such as alcohol dependence, major NCDs such as liver cirrhosis, some cancers and heart disease, as well as health problems such as violence and injuries caused by street collisions and collisions.
5. Don’t smoke
Tobacco smoking causes NCDs such as lung disease, heart disease and stroke. Tobacco kills not only direct smokers, but even non-smokers through second-hand exposure. Currently, there are approximately 15.9 million Filipino adults who smoke but 7 out of 10 smokers are interested or planning to quit.
If you are currently a smoker, it is not too late to quit. Once done, you will get immediate and long term health benefits. This is great if you are not a smoker! Don't start smoking and fight for the right to breathe in tobacco-free air.
6. Be active
Physical activity is defined as any physical movement produced by skeletal muscle that requires energy expenditure. This includes exercises and activities taken while engaging in work, play, household chores, travel and recreational activities. The amount of physical activity you need depends on your age group but adults aged 18-64 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 extra health benefits.
7. Check your blood pressure regularly
High blood pressure or high blood pressure is called "silent killer". Because many people who have high blood pressure may not be aware of the problem because there are no symptoms. 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, consult a health worker. It is important in preventing and controlling high blood pressure.
8. Get tested
Examining yourself for your health status is an important step, especially when it comes to HIV, hepatitis B, sexually transmitted infections (STIs) and tuberculosis (TB). If left untreated, these diseases can lead to serious complications and even death. Knowing your status means you know how to continue to prevent these diseases or, if you know you are positive, get the care and treatment you need. Go to a public or private health center wherever you feel comfortable, to check yourself.
9. Get vaccinated
Vaccination is one of the most effective ways to prevent the disease. Vaccines work with your body's natural defenses to protect against diseases such as cervical cancer, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, polio, rabies, rubella, tetanus, typhoid and yellow fever.
In the Philippines, free immunizations are given to children 1 year of age and younger as part of the Department of Health's routine immunization program. If you are a teenager or adult, you can ask your doctor to check your immunization status or if you would like to be vaccinated yourself.
10. Practice 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 preventive measures like pre-exposure prophylaxis (PREP) that will protect you from HIV and condoms will protect you from HIV and other STIs.
11. Cover your mouth when coughing or sneezing
Influenza, pneumonia and tuberculosis are spread through the air. When an infected person coughs or sneezes, infectious agents can be passed on to others through airborne droplets. When you feel a cough or sneeze, make sure you cover your face with a face mask or use a tissue then discard it carefully. If you have no tissue when coughing or sneezing, cover your face as much as possible with the crooked (or inner) part of your elbow.
12. Prevent mosquito bites
Mosquitoes are one of the deadliest animals in the world. Diseases such as dengue, chikungunya, malaria and lymphatic filariasis are transmitted by mosquitoes and affect Filipinos. You can take simple steps to protect yourself and your loved ones from mosquito-borne diseases. If you travel to an area infected with a known mosquito-borne disease, consult a physician to prevent diseases such as Japanese encephalitis and yellow fever, or if you need to take anti-malarial drugs. Wear light-colored, long-sleeved shirts and pants and use insect repellent. At home, use window and door curtains, use bed nets and clean your surroundings weekly to destroy mosquito breeding grounds.
13. Follow traffic laws
Road accidents kill more than a million people worldwide and injure millions more. Injuries to road traffic are preventable through various measures implemented by the government such as strong laws and enforcement, safe infrastructure and quality of vehicles and improved post-accident care. You can prevent road accidents yourself by ensuring compliance with traffic laws such as seatbelts for adults and child restraint for your children, wearing a helmet when riding a motorcycle or bicycle, not drinking alcohol and not using your mobile phone while driving. Management.
14. Drink only safe water
Drinking unsafe water can lead to water borne diseases like cholera, diarrhea, hepatitis A, typhoid and polio. Worldwide, at least 2 billion people use drinking water sources contaminated by feces. Check with your water condenser and water refilling station to make sure the water you are drinking is safe. Boil your water for at least a minute in a setting where you are unsure about your water source. This will destroy the harmful germs in the water. Allow to cool naturally before drinking.
15. Breastfeed babies from 0 to 2 years and beyond
Breastfeeding is the best way to provide ideal food for newborns and babies. The WHO recommends that mothers start breastfeeding within one hour of birth. Breastfeeding is very important for the first six months of a baby's healthy growth. It is recommended that breastfeeding be continued for up to two years and beyond. As well as being beneficial for babies, breastfeeding is also good for mothers as it reduces the risk of breast and ovarian cancer, type II diabetes and postpartum depression.
16. Talk to someone you trust if you're feeling down
 |
Depression is a common illness that affects more than 260 million people worldwide. Depression can manifest itself in a variety of ways, but it can make you feel depressed or worthless, or you can think too much about negative and annoying thoughts, or you may have irresistible feelings of pain. If you are going through 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 are feeling. If you think you are at risk of harming yourself, contact the National Center for Mental Health hotline at 0917-899-USAP (8727).
17. Take antibiotics only as prescribed
 |
Antibiotic resistance is one of the biggest public health threats of our generation. When antibiotics lose their potency, bacterial infections become harder to treat, resulting in higher medical costs, longer hospital stays, and increased mortality. Antibiotics are losing their potency due to the abuse and overuse of humans and animals. Make sure you only take antibiotics if prescribed by a qualified health professional. And once determined, complete the treatment days as directed. Never share antibiotics.
18. Clean your hands properly
Hand hygiene is important not only for health workers, but for everyone. Clean hands can prevent the spread of infectious diseases. You should wash your hands with soap and water when your hands become visibly dirty or hand-washed using alcohol-based products.
19. Prepare your food correctly
Unsafe food containing harmful bacteria, viruses, parasites or chemicals causes more than 200 diseases ranging from diarrhea to cancer. When buying food at the market or store, check the label or actual product to see if it is safe to eat. If you are preparing food, make sure you follow the five keys to safe food: (1) keep it clean; (2) raw and cooked separately; (3) to cook thoroughly; (4) Keep food at a safe temperature; And (5) use safe water and raw materials.
20. Have regular check-ups
Regular check-ups can help diagnose health issues before starting. Health professionals can help diagnose and diagnose health problems early on, when your chances of treatment and cure are better. Visit your nearest health facility to get access to health care, screening and medical check-ups.
No comments