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Saturday, 9 April 2022

how to make healthy body tips

  how to make healthy body tips

1. Eat a healthy diet

Photo: FAO/J. Grey

Eat  combination of different food, including fruit, vegetables, legumes, nuts and whole grain. Adult should eat at least five portions () of fruit and vegetables per day. You can improve your intake of fruit and vegetables by always including veggies in your ; eating fresh fruit and vegetable as snack; eating a variety of fruits and vegetables; and eating them in season.  eating healthy, you will reduce your risk of malnutrition and noncommunicable diseases  such as diabetes, heart disease,cancer.

2. Consume less salt  sugar


Photo: WHO/C. 

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

3. Reduce intake of harmful fats


Photo: WHO/S.

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

4. Avoid harmful use of alcohol


Photo: WHO/S. 

There is no safe level  drinking alcohol. Consuming alcohol can lead to health problem such as mental and behavioural disorders, including alcohol dependence, major such  liver cirrhosis, some cancers and heart diseases, as well as injuries resulting from violence and road clashes  collision.

5. Don’t smoke


Photo: WHO/Y.

Smoking tobacco causes  such as lung disease, and stroke. Tobacco kill not only the direct smokers but even non-smokers through second-hand exposure.,  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. 

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

7. Check your blood pressure 


Photo: WHO/F. 

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

8. Get tested

Getting yourself tested is an important step knowing your health status, especially when it comes to HIV, hepatitis B, sexually-transmitted infections and tuberculosis (TB).untreated, these diseases can lead to serious complications and even death. Knowing your  means you will know how  either continue preventing these diseases or, if you find out that you’re positive,  care and treatment that you need. Go  public or private health facility, wherever you are comfortable, to have yourself tested.8_6015_LR

9. Get vaccinated


Photo: WHO/F.

Vaccination is one of  most effective ways to prevent diseases. Vaccines work with your body’s natural defences to build protection against diseases like cervical cancer, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, polio, rabies, rubella, tetanus, typhoid, and  fever.

10. Practice safe sex


Photo: WHO/F. 

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 . There are available prevention measures such as -exposure prophylaxis ( that will protect you from HIV and condoms that  protect you from HIV and other.

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