5 Health Tips for 2022

 

Here are 5 useful health suggestions to get you started on the path to a healthy lifestyle in 2022.

1. Eat a healthy diet

Consume a variety of foods, such as fruits, vegetables, legumes, nuts, and whole grains. At least five pieces (400g) of fruit and vegetables should be consumed each day by adults. By always include vegetables in your meals, snacking on fresh fruit and vegetables, eating a variety of fruits and vegetables, and eating them in season, you can increase the amount of fruits and vegetables you consume. You can lower your chance of developing noncommunicable diseases (NCDs), such as diabetes, heart disease, stroke, and cancer, by consuming a nutritious diet.

2. Consume less salt and sugar

Filipinos have twice the recommended sodium intake, which increases their risk of high blood pressure and, ultimately, heart disease and stroke. Salt is the main source of sodium for most individuals. Limit your daily salt consumption to 5g, or roughly 1 teaspoon. Using less salt, soy sauce, fish sauce, and other high-sodium condiments when making meals, removing salt from your dining table, avoiding salty snacks, and selecting low-sodium products will make this easier.

Conversely, consuming too much sugar raises the risk of tooth decay and unhealthful weight gain. Free sugar consumption should be limited to less than 10% of total calorie intake in both adults and kids. For an adult, this is equal to 50g, or roughly 12 teaspoons. For additional health advantages, the WHO advises consuming less than 5% of total energy intake. You can lower your sugar intake by consuming fewer sugary foods, candies, and beverages with added sugar.

3. Avoid harmful use of alcohol

Alcohol use has no safe limit. Alcoholism can cause a variety of health issues, including mental and behavioural disorders, alcoholism, serious non-communicable diseases (NCDs), such as liver cirrhosis, some malignancies, and cardiac conditions, as well as injuries sustained in violent encounters, road accidents, and other collisions.

4. Don’t smoke

NCDs such heart disease, stroke, and lung disease are brought on by cigarette usage. Nonsmokers who are exposed to secondhand smoke from smokers also die from tobacco use. Around 15.9 million adult Filipinos consume tobacco today, although 7 out of 10 smokers are either interested in quitting or have plans to do so.

It's not too late to stop smoking if you currently do so. Once you do, your health will improve both now and in the future. It's excellent that you don't smoke! Don't start smoking and defend your freedom to breathe air free of cigarette smoke.

5. Drink only safe water

Water-borne illnesses like cholera, diarrhoea, hepatitis A, typhoid, and polio can spread through the consumption of contaminated water. At least 2 billion people throughout the world consume water that has been tainted with faeces. Check with your water concessionaire and water refilling station to ensure that the water you’re consuming is safe. Boil your water for at least one minute if you are unsure about your water source. By doing this, hazardous aquatic species will be eliminated. Let it naturally cool before consuming.

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