Health they say is wealth.
Every human who wants to live strong and be able to fulfill his or her life’s plans should first take care of their health.
It is only a healthy man that has plans for the future.
#1. Eat Healthy Diets
A healthy diet is one way to stay strong because good food helps you build your body’s immune system.
Eat a combination of different foods, including fruit, vegetables, legumes, nuts, and whole grains.
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.
Once you et are healthy, you have a chance to reduce your risk of malnutrition and non-communicable diseases (NCDs) such as diabetes, heart disease, stroke, and cancer.
#2. Take less salt and sugar
High consumption of salt leads to high blood pressure, which in turn causes the risk of heart disease and stroke.
The intake of salt should be 5g per day which is equivalent to about one teaspoon.
When preparing your meal limit the amount of soy sauce, fish sauce, seasonings, and other high-sodium condiments.
Focus more on low-sodium products.
When it comes to Sugar, consuming excessive amounts of sugars increases the risk of tooth decay and unhealthy weight gain.
The recommended sugar intake dose according to WHO is 5% of total energy intake which is equivalent to 50g or about 12 teaspoons for an adult.
To reduce your sugar intake you have to limit the consumption of sugary snacks, candies, and sugar-sweetened beverages.
#3. Take less harmful fats
Fats consumed should be less than 30% of your total energy intake.
Reducing the amount of fat intake will help prevent unhealthy weight gain and NCDs.
The preferred unsaturated fats WHO recommends or consumption are found in fish, avocado, nuts, soybean, etc.
#4. Say no to harmful use of alcohol
Alcohol is not good for your health.
Do not fall for the idea that there is a safe level for drinking alcohol because that’s not true.
Excessive alcohol intake leads to health problems such as mental and behavioral disorders, alcohol dependence, major NCDs such as liver cirrhosis, some cancers, and heart diseases.
Les does not talk about the public embarrassment that tags along with that.
#5. Don’t smoke
Smoking tobacco causes NCDs such as lung disease, heart disease, stroke, and death.
Besides smokers, smoking also kills non-smokers through second-hand exposure.
Either way, it’s not beneficial and not good for your health!!!
#6. Engage in exercise
Physical activity involves any bodily movement that requires energy expenditure as produced by skeletal muscles.
By so doing you quicken your muscles, burn fat and keep increasing your respiratory capacity.
You can engage in working, playing, carrying out household chores, traveling, and engaging in recreational pursuits.
#7. Check your blood pressure regularly
High blood pressure is a “silent killer”.
Many people do not remember to check their blood pressure status because they think is not that serious.
Keep in mind that if hypertension is left uncontrolled, it can lead to heart, brain, kidney, and other diseases.
Ensure you check your blood pressure regularly so you know your numbers.
If your blood pressure is high or low, get the advice of a health worker.
#8. When You Don’t feel well get tested
Getting yourself tested is an important step in knowing your health status.
Knowing your status means you will know how to either continue preventing any disease or how to get the care and treatment that you need.
Go to a public or private health facility to have yourself tested.
#9. Get vaccinated
Vaccination is one of the most effective ways to prevent diseases.
By taking vaccines, the drugs will work with your body’s natural defenses to build protection against diseases like COVD19, cervical cancer, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, and polio, rabies, rubella, tetanus, typhoid, and yellow fever.
#10. 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 transmitted from them to others.
When you feel a cough or sneeze coming on, make sure you cover your mouth with a face mask or use a tissue then dispose of it carefully.
If you do not have a tissue close by, cover your mouth cough or sneeze or sneeze inside of your elbow.
#11. Prevent mosquito bites
Mosquitoes transmit dengue, chikungunya, mala, ria, and lymphatic filariasis which are some of the deadliest diseases in the world.
Stay healthy by taking measures to protect yourself and your loved ones against mosquito-borne diseases.
Use window and door screens, use bed nets, and clean your surroundings weekly to destroy mosquito breeding sites.
#12. Drink only safe water
Drinking unsafe water is one way to contact water-borne diseases.
To prevent diseases such as cholera, diarrheas, hepatitis A, typhoid, and polio, you have to drink safe clean water.
Check your water source and water refilling station to ensure that the water you’re drinking is safe.
In a setting where you are unsure of your water source, boil your water for at least one minute.
This will destroy harmful organisms in the water.
#13. 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 hand wash using soap and water when your hands are visibly soiled or hand rub using an alcohol-based product.
#14. Prepare your food correctly
Unsafe food containing harmful bacteria, viruses, parasites, or chemical substances, causes more than 200 diseases – ranging from diarrheas to cancers.
When buying food at the market or store, check the labels or the actual product to ensure it is safe to eat.
If you are preparing food, make sure you follow the Five Keys to Safer Food:
- keep clean
- separate raw and cooked
- cook thoroughly
- keep food at safe temperatures
- use safe water and raw materials.
#15. Have regular check-ups
Regular check-ups can help find health problems before they start.
Health professionals can help find and diagnose health issues early when your chances for treatment and cure are better.
Go to your nearest health facility to check out the health services, screenings, and treatments that are accessible to you.