Top health tips for this year

Table of contents: 20 health tips for this year
The start of a new ten year brings with it new resolutions to increase one’s life, consist of a healthier lifestyle. Here are 20 practical health tips to support you start off towards healthy living in year.
1. Eat a healthy diet

Consume a mixture of different diets, consisting of fruit, vegetables, legumes, nuts and whole grains. Adults should consume at least five servings (400g) of fruit and vegetables each day. You may increase your intake of fruits and vegetables by always containing veggies in your meal; consuming fresh fruit and vegetables as snacks; consuming a different of fruits and vegetables; and consuming them in season. By eating healthy, you will decrease your risk of malnutrition and non-communicable diseases (NCDs) such as diabetes, heart disease, stroke and cancer.
2. Consume less salt and sugar

Filipinos eat twice the suggested quantity of sodium, putting them at danger position of high blood pressure, which in turn boost the risk of heart disease and stroke. Most people get their sodium through salt. Make less your salt intake to 5g per day, equivalent to about one teaspoon. It is accessible to do this by limiting the quantity of salt, soy sauce, fish sauce and other high-sodium condiments when preparing meals; reducing salt, seasonings and condiments from your meal table; averting salty snacks; and choosing low sodium things.
On the other side, eating extra quantity of sugars boost the risk of tooth collapse and unhealthy weight gain. In both adults and children, the intake of free sugars should be decreased to less than 10% of total energy intake. This is equal to 50g or around 12 teaspoons for an adult. WHO suggests eating less than 5% of total energy intake for additional health benefits. You can decrease your sugar intake by limiting the absorption of sugary snacks, candies and sugar sweetened beverages.
3. Reduce intake of harmful fats

Fats consumed should be low than 30% of your total energy intake. This will support avoid unhealthy weight gain and NCDs. There are different kinds of fats, but unsaturated fats are desirable over saturated fats and trans fats. WHO suggests removing saturated fats to less than 10% of total energy intake; removing trans fats to less than 1% of total energy intake; and replacing both saturated fats and trans fats to unsaturated fats.
The desirable unsaturated fats are discovered in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils; saturated fats are discovered in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard; and trans fats are found in baked and fried diets, and pre packaged snacks and diets, such as frozen pizza, cookies, biscuits, and cooking oils and spreads.
4. Avoid harmful use of alcohol

There is no safe condition for drinking alcohol. Drinking alcohol may start to health issues such as mental and behavioural disorders, consisting of alcohol dependence, major NCDs such as liver cirrhosis, some cancers and heart diseases, as well as injuries resulting from violence and road clashes and accidents.
5. Don’t smoke

Smoking tobacco causes such as lung disease, heart disease and stroke. Tobacco direct kills  to smokers but even non smokers through second hand hazard. Presently, there are round about 15.9 million adults who smoke tobacco but 7 in 10 smokers are interested or plan to quit.
If you are presently a smoker, it is not too late to leave. Once you do, you will experience immediate and long-term health advantages. If you are not a smoker, that is great! Do not start smoking and fight for your right to breathe tobacco smoke free and fresh air.
6. Be active

Physical action is defined as any bodily movement composed by skeletal muscles that demands energy expenditure. This consist of exercise and performance undertaken while working, playing, carrying out household chores, travelling, and engaging in competitive pursuits. The quantity of physical performance you require depends on your age group but adults aged 18-64 years should do at least 150 minutes of moderate passion physical activity throughout the week. Develop moderate force physical activity to 300 minutes per week for extra health advantages.
7. Check your blood pressure regularly

High blood pressure, is a silent killer. This is because a lot of people who have hypertension can not be aware of the issues as it can not have any symptoms. If left uncontrolled, hypertension can start to heart, brain, kidney and other diseases. Have your blood pressure checked on daily basis by a health worker so you know your numbers. If your blood pressure is high, immediately contact your doctor. This is basic to avoid and control of hypertension.
8. Get tested

Getting yourself tested is an essential step in knowing your health level, specially when it comes to HIV, hepatitis B, sexually transmitted infections (STIs) and tuberculosis (TB). Left basic, these diseases may start to serious problems and even death. Knowing your status means you will know how to either continue avoiding these diseases or, if you search out that you are positive, take the care and treatment that you require. Go to a public or private health facility, wherever you are easy, to have yourself tested.
9. Get vaccinated

Vaccination is one of the most active source to avoid diseases. Vaccines work with your body’s natural defences to build care against diseases like cervical cancer, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, polio, rabies, rubella, tetanus, typhoid, and yellow fever.
In the world, free vaccines are supplying to children 1 year old and below as part of the Department of Health’s routine immunization schedule. If you are an adolescent or adult, you can ask your physician if to check your immunization levels or if you require to have yourself vaccinated.
10. Practice safe sex

Looking after your sexual health is necessary for your overall health and benefits. Practice of sex to avert HIV and other sexually transmitted infections like gonorrhea and syphilis. There are available avoidance measures such as pre exposure prophylaxis (PrEP) that will care you from HIV and condoms that will safe you from HIV and other STIs.
11. You must cover your mouth when coughing or sneezing

Diseases such as influenza, pneumonia and tuberculosis are acquired through the air. When an infected person coughs or sneezes, infectious agents can  passed on to others through airborne spray. When you feel a cough or sneeze coming on, make sure you have packed your mouth with a face mask or use a tissue then dispose it immediately.  you do not have a tissue close by when you cough , cover your mouth as much as possible with the crook or the inside of your elbow.
12. Prevent mosquito bites

Mosquitoes is one of the dangerous animals in the world. Diseases like dengue, chikungunya, malaria and languid filariasis are transmitted by mosquitoes and continue to affect peoples. You can take simple measures to safe yourself and your loved ones against mosquito borne diseases. If you are traveling to an area with known mosquito-borne diseases, consult a physician for a vaccine to avoid diseases such as Japanese encephalitis and yellow fever or if you require to take antimalarial medicines. Wear light coloured, long sleeved shirts and pants and use insect repellent. At home, use window and door screens, use bed nets and clean your locations weekly to demolish mosquito breeding sites.
13. Follow traffic laws

Road crashes claim over one million lives round about the world and millions more are injured. Road traffic injuries are avoidable through a different range of measures provided by the government such as strong legislation and enforcement, safer foundation and vehicle standards, and developed post crash care. You yourself may also avoid road crashes by ensuring that you follow traffic laws such as using the seatbelt for adults and child control for your kids, wearing a helmet when riding a motorcycle or bicycle, not drinking and driving, and must prohibited for using mobile phone during driving.
14. Drink only safe water

Drinking unsafe water may start to water borne diseases such as cholera, diarrhoea, hepatitis A, typhoid and polio. In the world, at least 2 billion people use a drinking water ways adulterated with faeces. Check with your water concessionaire and water refilling station to assure that the water you are drinking is safe. In a setting where you are insecure of your water of supply, boil your water for at least one minute. This will remove harmful organisms in the water. Let it cool naturally before drinking.
15. Breast feed babies from 0 - 2 years and beyond

Breast feeding is the best source to produce the ideal diet for newborns and infants. WHO suggests that mothers initiate breast feeding within one hour of birth. Breastfeeding for the first six months is critical for the baby to grow up healthy. It is suggested that breast feeding is continued till two years. Aside from being favourable to babies, breastfeeding is also best for the mother as it decrease the risk of breast and ovarian cancer, type II diabetes, and postpartum depression.
16. Talk to someone you trust if you are feeling down

Depression is a generally illness worldwide with over 260 million people afflicted. Depression may manifest in different source, but it can make you feel hopeless or worthless, or you might think about negative and disturbing thoughts a lot or have an overwhelming sense of pain. If you are going through this, mind it that you are not alone. Talk to another body which you trust such as a family member, friend, colleague or mental health professional about how you feel. If you feel that you are in risk of injuring yourself.
17. Take antibiotics only as prescribed

Antibiotic resistance is one of the biggest public health warning in our generation. When antibiotics fail their power, bacterial infections become harder to treat, starting to higher medical costs, extended hospital stays, and improved mortality. Antibiotics are failing their power because of misuse and overuse in humans and animals. Make sure you only take antibiotics if recommended by a qualified health professional. And once suggested, complete the treatment days as instructed. Never share antibiotics.
18. Clean your hands properly

Hand hygiene is tough not only for health workers but for everyone. Clean hands may be avoid from the spread of infectious illnesses. You should hand wash using soap and water when your hands are externally soiled or hand rub using an alcohol based things.
19. Prepare your food correctly

Unsecure diet consisting of harmful bacteria, viruses, parasites or chemical elements, causes more than 200 diseases, ranging from diarrhoea to cancers. When buying food from the market or store, check the labels or the real produce to assure it is safe to consume. If you are preparing diet, make sure you follow the Five Keys to safer diet:
(a). keep clean.
(b). separate raw and cooked.
(c). cook thoroughly.
(d). keep food at cover
(e).Temperatures.
(f). use safe water and raw
(g). materials.
20. Have regular check-ups

Regular check ups may support find health issues before they lead. Health professionals may support discover and diagnose health problems early, when your options for treatment and cure are better. Go to your nearest health facility to check out the health services, screenings and treatment that are available to you.