how to make healthy body tips

how to make healthy body tips



how to make healthy body tips


1. Eat a healthy diet


Photo: FAO/J. Grey
Eat a combination of different food, including fruit, vegetables, legumes, nuts and whole grain. Adult should eat a least five portions (400g) of fruit and vegetables per day. You can improve your intake of fruit and vegetables by always including veggies in your meal; eating fresh fruit and vegetable as snack; eating a variety of fruits and vegetables; and eating them in season. By eating healthy, you will reduce your risk of malnutrition and noncommunicable diseases such as diabetes, heart disease, and cancer.
2. Consume less salt and sugar



સંપૂર્ણ માહિતી ગુજરાતીમાં વાંચવા અહીં ક્લિક કરો


Photo: WHO/C. Black
Filipinos consume twice recommended amount of sodium, putting them at risk of high blood pressure, which in turn increases the risk disease and stroke. Most people sodium through salt. Reduce your salt intake to per day, equivalent to about teaspoon. It’s easier to do this by limiting the amount of salt, soy sauce, fish sauce and other high-sodium condiment when preparing meals; removing salt, seasoning and condiment from your meal table; avoiding salty snack; and choosing low-sodium product.



3. Reduce intake of harmful fats


Photo: WHO/S. Volkov
Fat consumed should be less than 30% your total energy intake. This will help prevent unhealthy weight gain There are different type of fats, but unsaturated fats are preferable saturated fat and trans-fat. WHO recommend reducing saturated fats to less than 10% of total energy intake; reducing-fats to less than 1% of total energy intake; and replacing both saturated fats and tran-fats to unsaturated fats.



4. Avoid harmful use of alcohol


Photo: WHO/S. Volkov
There is no safe level for drinking alcohol. Consuming alcohol can lead to health problem such as mental and behavioural disorders, including alcohol dependence, major such as liver cirrhosis, some cancers and heart diseases, as well as injuries resulting from violence and road clashes and collision.
5. Don’t smoke


Photo: WHO/Y. Shimizu
Smoking tobacco causes NCD such as lung disease, and stroke. Tobacco kill not only the direct smokers but even non-smokers through second-hand exposure., there are around 15.9 million Filipino adult who smoke tobacco but 7 in 10 smokers are interested plan to quit.





6. Be active


Photo: WHO/Y. Shimizu
Physical activity is defined as any bodily movement produced by skeletal muscles that require energy expenditure. This includes exercise and activities undertaken while working, playing, carrying out household chore, travelling, and engaging in recreational pursuit. The amount of physical activity you need depends on your age group but adult aged 18-64 year should do at least 150 minute of moderate-intensity physical activity throughout the week. Increase moderate-intensity physical activity to 300 minutes health benefit.
7. Check your blood pressure regularly


Photo: WHO/F. Tanggol
Hypertension, high blood pressure, is called “silent killer”. This is because many people who have hypertension may not be aware the problem as may not have any symptom. If left uncontrolled, hypertension can lead heart, brain, kidney and other diseases. Have your blood pressure checked regularly by health worker so you know your number. If your blood pressure is high, get advice of health worker. This is vital in prevention and control hypertension.
8. Get tested


Getting yourself tested is important step in knowing your health status, especially when it comes to HIV, hepatitis B, sexually-transmitted infections and tuberculosis (TB). Left untreated, these disease can lead to serious complications and even death. Knowing your mean you will know how to either continue preventing these diseases or, if you find out that you’re positive, care and treatment that need. Go a public private health facility, wherever you are comfortable, have yourself tested.
9. Get vaccinated


Photo: WHO/F. Tanggol
Vaccination is one of the most effective ways prevent diseases. Vaccines work with your body’s natural defences build protection against diseases like cervical cancer, cholera, diphtheria, hepatitis B, influenza, measles, mump, pneumonia, polio, rabies, rubella, tetanus, typhoid, and yellow fever.



10. Practice safe sex


Photo: WHO/F. Tanggol

Looking after your sexual health is important for your overall health well-being. Practice safe sex to prevent HIV and other sexually transmitted infection like gonorrhoea and syphili. There are available prevention measures such as -exposure prophylaxis ( that will protect you from HIV and condoms that will protect you from HIV and other
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