It's quite unfortunate to see people having health issues all the time,due to some certain factors like unhealthy environments, malnutrition, and so on.
As it is said health is wealth, so to improve one's life we ought to adapt to a healthier lifestyle. Here are some practical health tips to help you start off towards healthy living.
1. Eat a healthy diet
For an adequate balanced diet, you should try as much as possible to 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 always 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.
By eating healthy,the risk of malnutrition and other non-communicable diseases like diabetes, heart disease,stroke and cancer will be reduced.
2. Reduce intake of harmful fat
The preferable unsaturated fats are found in avocado, fish and nuts, and in sunflower, soybean, canola and olive oils; saturated fats are found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard; and trans-fats are found in baked and fried foods, and pre-packaged snacks and foods, such as frozen pizza, cookies, biscuits, and cooking oils and spreads.
Fats consumed should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain and non-communicable diseases. There are different types of fats, but unsaturated fats are preferable over saturated fats and trans-fats. WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats.
3. Avoid harmful use of alcohol
Consuming alcohol can lead to health problems such as mental and behavioural disorders, including alcohol dependence, major non-communicable diseases such as liver cirrhosis, some cancers and heart diseases, as well as injuries resulting from violence and road clashes and collisions.
It is advisable to drink responsibly if you want to. So you should avoid the harmful use of alcohol because there is no safe level for drinking alcohol.
4. Engage yourself in exercises
Exercises are bodily activity that enhances or maintains physical fitness and overall health and wellness. This includes exercise and activities undertaken while working, playing, carrying out household chores, travelling,and engaging in recreational pursuits.
It is performed for various reasons, to aid growth and mental health, improve strength, prevent aging, develop muscles and the cardiovascular system, improve athletic skills, weight loss or maintenance, improve health, or simply for enjoyment.
In terms of health benefits, the amount of recommended exercise depends upon the goal, the type of exercise, and the age of the person. Even doing a small amount of exercise is healthier than doing none.
5. Stop smoking
As it is said "smokers are liable to die young", smoking has a negative effect on your cardio-respiratory and pulmonary systems like your heart and lungs. It can also cause damage to your kidneys as well.
Smoking tobacco causes non-communicable 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 millions of adults who smoke tobacco around the world although about 20% of the estimated value are likely to quit.
If you're a smoker, it's not too late to quit. Once you do, you will experience immediate and long-term health benefits. If you're are not a smoker, well that's great! as far as you don't plan on becoming one soon.
6. Have regular check-ups
It is important to go for check-ups regularly because it will help you 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 the health services, screenings and treatment that are accessible to you.
7. Clean your hands properly
Clean hands can prevent the spread of infectious diseases. It is advisable to wash your hands at least 2-3 times daily using soap and running water and handrub using a sanitizer or alcohol based products.
8. Prepare your food safely
Unsafe or contaminated food can cause a lot of harmful diseases to the human body ranging from diarrhoea to cancer, therefore it is advisable to make sure you prepare your food in a safe and healthy environment.
When buying food at the market or store, do ensure you check the labels or the actual produce to ensure that it is safe to eat, if it is canned check for the expiring date as well.
9. Avoid drinking unsafe water
Water is an essential part of life, so before you drink water do make sure it is safe for drinking.
Drinking unsafe water can lead to water-borne diseases such as cholera, diarrhoea, hepatitis A, polio and typhoid.
Globally at least 2 billion people drink contaminated or polluted water daily. In a setting where you are unsure of the source of water, boil your water for at least a minute and let it cool naturally before drinking. This will destroy harmful organisms in the water.
10. Avoid depression
Depression is a common illness affecting about 300 million people around the world. Depression can occur in different ways, but it might make you feel hopeless or worthless, or you might think about negative and disturbing thoughts a lot or have an overwhelming sense of pain.
To avoid depression try as much as you can to talk to someone you trust such as a family member, friend, colleague or mental health professional about how you feel. If you feel that you are in danger of harming yourself.
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