Live A Healthy Lifestyle: 10 Practical Health tips for you
A lot of people die because of their lack of knowledge and ignorance about their health. Most people do not take their health seriously. There are some tips they ought to know on health related issues. Taking note of this tips and applying them on daily basis will reduce the death rate. The start of a new decade brings with it new resolutions to improve one’s life, including a healthier lifestyle. Here are some practical health tips to help you start off towards healthy living.
Eat a healthy diet
Eating foods that contain adequate nutrients will reduce your risk of malnutrition and non-communicable diseases (NCDs) such as diabetes, heart disease, stroke and cancer. Eating fruits after every meal is important. Eat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains. Adults should eat at least five portions 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.
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 treatment that are accessible to you. Having regular check-ups can help cure some diseases or ailment before they start telling on the body system.
Clean your hands properly
After the daily hustle and bustle, it is essential to wash our hands because we must have made contact with bacteria which are harmful to the body. 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. Using hand sanitizers can prevent the spread of infectious diseases.
Drink clean water
Drinking dirty water can lead to water-borne diseases such as cholera, diarrhea, hepatitis A, typhoid and polio. Globally, at least 2 billion people use a drinking water source contaminated with faeces. Check with your water concessionaire 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.
Prevent mosquito bites
Mosquitoes are one of the deadliest animals in the world. Diseases like dengue, chikungunya, malaria and lymphatic filariasis are transmitted by mosquitoes and continue to affect Filipinos. You can take simple measures to protect yourself and your loved ones against mosquito-borne diseases. If you’re traveling to an area with known mosquito-borne diseases, consult a physician for a vaccine 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 insect repellent. At home, use window and door screens, use bed nets and clean your surroundings weekly to destroy mosquito breeding sites. Using treated mosquito nets can help prevent mosquito bites and proper sanitation of the environment helps to prevent mosquitoes.
Practice safe sex
Looking after your sexual health is important for your overall health and well-being. Practice safe sex to prevent HIV and other sexually transmitted infections like gonorrhea and syphilis. There are available prevention measures such as pre-exposure prophylaxis (PrEP) that will protect you from HIV and condoms that will protect you from HIV and other STIs. Reducing the number of sex partners you have help to protect yourself from STIs.
Most people find it difficult in visiting hospitals for test because of the fear getting a negative result. 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 (TB). 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.
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.
Exercise is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. This activities undertaken while working, playing, carrying out household chores, travelling, and engaging in recreational pursuits. The amount of exercise you need depends on your age group but adults aged 18-64 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. Engaging in physical activities help to maintain the body and also keep fit.
Don’t smoke or ‘no’ or ‘little’ alcohol intake.
Smoking tobacco causes NCDs such as lung disease, heart disease and stroke. Tobacco kills not only the direct smokers but even non-smokers through second-hand exposure. Currently, there are around 15.9 million Filipino adults who smoke tobacco but 7 in 10 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 benefits. If you are not a smoker, that’s great! Do not start smoking and fight for your right to breathe tobacco-smoke-free air. 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.