How To Stay Healthy

Health is a state of complete physical, mental and social well-being and not just the absence of disease. The enjoyment of the highest attainable standard of health is one of the fundamental rights of every human being without distinction of race, religion, political belief, economic or social condition. Health is wealth and to maintain good health follow these 4 principles.

Eat a healthy diet

Healthy foods included vegetables, fruits, nuts, and whole grains. Unhealthy foods included red and processed meats, sugar-sweetened beverages, trans fat, and sodium.

Eat a combination of different foods, including fruit, vegetables, legumes, nuts, and whole grains. Adults should eat at least five portions (400g) 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. Base your meals on higher fibre starchy carbohydrates. Eat smaller meals more often. By eating healthy you will reduce your risk of malnutrition and non-communicable diseases such as diabetes, heart disease, stroke, and cancer.

Exercise Regularly

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, travelling, and engaging in recreational pursuits. adults aged 18-64 years should do at least 150 minutes of moderate-intensity physical activity throughout the week.

Consume less salt and sugar

Reduce your salt intake to 5g per day, equivalent to about one 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. Too much increases the risk of heart disease and stroke.

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Drinking more water and less of sugar-sweetened beverages such as soft drinks, sports drinks, and fruit-flavored drinks.

 Also 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% of total energy intakeYou can reduce your sugar intake by limiting the consumption of sugary snacks, candies and sugar-sweetened beverages.

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.

Prevent mosquito bites

You can take simple measures to protect yourself and your loved ones against mosquito-borne diseases. Mosquitoes are deadly, malaria and lymphatic filariasis are transmitted by mosquitoes. Avoiding getting bitten has always a concern in places where mosquito-borne diseases like dengue fever, malaria and yellow fever are prevalent. Mosquitos can breed in just 14 days in a minute amount of water in an old flower pot, a rain gutter or bird bath. If you do have a pond, add some mosquito-eating fish like guppies, minnows or mosquito fish, add a waterfall or fountain to keep the water moving or treat it with a natural bacteria called Bacillus thuringiensis. The bacteria kills mosquito larvae, but is harmless to people, plants and pets.

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