Do you know more people are dying because of overweight, rather than being underweight. As per the WHO data, 39% of adults aged18 years and over were overweight in 2016, and 13% were obese. The vast majority of the total population lives in nations where overweight and weight kill a larger number of individuals than underweight. 38 million kids younger than 5 were overweight or fat in 2019. Definitely we should follow some health tips to stay healthy in our day to day stressful life.
According to a WHO study, people who had both high levels of stress and depression were 48% more likely to die or be attacked during the study period, including those with lower levels of depression, the researchers said.
More people die from CVD in the world than any other cause. Cardiovascular disease (e.g., heart attack), especially coronary heart disease (e.g. stroke), has received a worldwide epidemic rate. Worldwide, CVD had a death rate of 17.5 million in 2012. 75% of those deaths occurred in developing countries
Now it’s time to change the old habits, quit the bad ones, adopt a healthy lifestyle, and prefer to eat food that are healthy and helps in weight loss. If you would like a fitter body and a healthier self, you would like to specialize in your health and make small changes in every part of your life. You will be surprised at how small shifts in your daily routine can add up to a refreshing change over time. A healthy lifestyle is extremely important to regulate the danger of chronic diseases. Make your health your first priority. so, here are 15 practical health tips to stay healthy as per the WHO standard to maintain a healthy life.
1. Wash your hands properly for 20 sec:
Hand hygiene is important not only for health workers but also for everyone Clean hands can prevent the spread of infectious diseases You should wash your hands with soap and water when your hands are visibly dirty or rub your hands using alcohol-based products.
2. Do some physical activity every day:
Physical activity has been defined as any physical activity produced by skeletal muscles that require energy expenditure. This includes exercise and activities while engaging in work, play, housework, travel, and entertainment. The amount of physical activity you need depends on your age group but adults between the ages of 18-64 should do at least 150 minutes of moderate-to-moderate physical activity per week. Increase moderate-intensity physical activity by 300 minutes per week for additional health benefits.
3. Eat a mixed diet:
Eat a variety of foods including fruits, vegetables, lemons, almonds, and whole grains. Adults should include five portions (400g) of fruits and vegetables per day in their diet. You will always include vegetables in your diet and improve your intake of fruits and vegetables; eating fresh fruits and vegetables as snacks. Also adding some fruits that are good source of vitamin C will definitely help us in building a strong immunity. By eating a healthy diet, you will reduce the risk of malnutrition and malnutrition disease (NCDs) such as diabetes, heart attack, stroke, and cancer.
4. Try to cut off salt and sugar intake:
Indians eat twice as much sodium, which puts them at risk of high vital sign, which in turn increases the risk of heart disease and stroke. Most people get their sodium through salt. Reduce your salt intake to 5g every day, like one spoon. It is easy to try to do this by limiting salt, soy sauce, fish sauce, and other high-sodium content during cooking. Removing salt, mushrooms and substances from your dining table, avoiding salty snacks and low sodium products should be selected
On the other hand, eating too much sugar increases the risk of cavity and unhealthy weight gain. Between both adults and young people, free sugar intake should be reduced to 10% of total energy intake. It’s like 50g or about 12 teaspoons for an adult. The WHO recommends spending 5% of the total energy intake for additional health benefits You will reduce your sugar intake by limiting the use of sugar snacks, candies, and sugar-sweetened beverages.
5. Reduce the intake of harmful fats:
The fat you eat should be 30% of your total energy intake It helps in unhealthy weight gain and prevents NCDs There are many types of fats, but balanced fats and unbalanced fats are more preferred than trans-fats. As per WHO recommendation reducing fat to less than 10% of total energy intake; Reducing trans-fat to less than 1% of total energy intake; And replacing both balanced fats and trans-fats with unbalanced fats.
Fish, avocado, and almonds, as well as sunflower r, soybeans, canola, and olive oil, are found in unbalanced fats of choice. Balanced fats are found in fatty meats, butter, dates, and fats, creams, cheeses, ghee, and lard. And trans-fats are found in cooked and fried foods, and pre-packaged snacks and foods, such as frozen pizzas, cookies, biscuits, and cooking oils and spreads.
6. Avoid alcohol:
There is no safe level for safe drinking. Alcoholism can lead to health problems such as mental and behavioral diseases, alcohol dependence, major NCDs such as liver cirrhosis, some cancers and heart disease, violence, and road accidents and injuries.
7. Say no to smoke:
Tobacco use can lead to NCDs such as lung disease, heart attack, and stroke. Tobacco kills not only smokers but also smokers with second-hand exposure. If you’re smoking right now, it’s not too late to quit Once you are done, you will get immediate and long-term health benefits. If you’re not a smoker, that’s great! Don’t start smoking and fight for your right to breathe smoke-free air.
8. Check your blood pressure regularly:
Hypertension or high blood pressure is called a “silent killer” This is because many people may not be aware of the problem of high blood pressure because it may have no symptoms. High blood pressure can lead to heart, brain, kidney, and other diseases if left unchecked. Regularly check your blood pressure with a health worker so that you can know your number. If you have high blood pressure, seek medical advice It is very important in the prevention and control of high blood pressure.
9. Get vaccinated:
Vaccination is one of the most effective ways to prevent the disease The vaccine protects your body’s natural defenses against cervical cancer, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, polio, rabies, rubella, tetanus, typhoid, and yellow fever.
In the Philippines, free vaccinations are being provided to children under 1 year of age as part of the Department of Health’s routine transplant program. If you are a teenager or an adult, you can ask your doctor if you will check your transplant status or if you want to vaccinate yourself.
10. Practice safe sex:
It is important to take care of your sexual health for your overall health and well-being. practice safe sex to prevent gonorrhea and syphilis from HIV and other infections. There are preventive measures available, such as Pre-Exposure Prophylaxis (PrEP) that will protect you from HIV and condoms that will protect you from HIV and other STIs.
11. Use a proper mask when coughing or sneezing:
Diseases such as swine flu, pneumonia, and tuberculosis are transmitted by air. When an infected person coughs or sneezes, infectious agents can be passed on to others through airborne drops. When you feel a cough or sneeze coming, make sure you cover your face or use a tissue to dispose of it carefully. If you do not have a tissue when coughing or sneezing, cover your mouth with a hook (or inside) as much as possible.
12. Prevent mosquito bites:
Mosquitoes are one of the deadliest animals in the world. Diseases such as dengue, chikungunya, malaria, and lymphatic filariasis continue to infect the Indians with mosquito-borne infections. You can take simple steps to protect yourself and your loved ones from mosquito-borne diseases. If you are traveling to a well-known mosquito-infested area, consult a doctor for vaccines to prevent diseases such as Japanese encephalitis and yellow fever, or if you need to take antimalarial medicines. Wear light-colored, long-sleeved shirts and pants and use repellent. At home, use windows and door screens, use bed nets, and clean your surroundings weekly to destroy mosquito breeding grounds.
13. Talk to someone you trust if you’re depressed:
Depression is a common disease worldwide, affecting more than 260 million people. Depression can be expressed in a variety of ways, but it may make you feel frustrated or worthless, or you may think a lot about negative and embarrassing thoughts or feel a lot of pain. If you are going through this, remember that you are not alone Talk to people you trust, such as family members, friends, co-workers, or how you feel about the mental health professional.
14. Take antibiotics only as prescribed:
Antibiotic resistance is the biggest public health threat of our generation. When antibiotics lose their power, it becomes more difficult to treat bacterial infections, which can lead to higher treatment costs, longer hospital stays and increased mortality. Antibiotics are losing their power due to abuse and overuse in humans and animals. Make sure you only take antibiotics if you are prescribed by a qualified health professional. And once specified, complete the treatment day as instructed Never share antibiotics.
15. Regular check-ups:
Regular check-ups only can help you find health problems before they start. Professional health experts can help diagnose and resolve health issues when you are most likely to be treated and relieved. Go to your nearest health facility to check your health care, screening, and treatment