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 meal; eating fresh  and vegetable as snack; eating a variety of fruits and vegetables; and eating them in season. By eating healthy, you reduce your risk of malnutrition and noncommunicable diseases  such as diabetes, heart disease, and cancer.}

2. Consume less salt and sugar

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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  people sodium through salt. Reduce your salt intake to per day, equivalent to about  teaspoon. It’s easier to do this limiting the amount of salt, soy sauce, fish sauce and other high-sodium condiment when preparing meals; removing salt, seasoning condiment from your meal table; avoiding salty snack; and choosing low-sodium product.

3. Reduce intake of harmful fats

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

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

5. Don’t smoke

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Photo: WHO/Y.

Smoking tobacco causes  such as lung disease, and stroke. 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

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Physical activity is defined any bodily movement produced by skeletal muscles that require energy expenditure. This includes exercise and activities undertaken  working, playing, carrying out household chore, travelling, and engaging in recreational pursuit. The amount 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  300 minutes health benefit.

7. Check your blood pressure regularly

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Hypertension, high blood pressure, is called a “silent killer”.  is because many people who have hypertension may not be aware of the problem as may not have any symptom left uncontrolled, hypertension can lead to 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 the advice of  health worker. This is vital the prevention and control  hypertension.

8. Get tested

Getting yourself tested is an important step in knowing your health status, especially when  comes to HIV, hepatitis B, sexually-transmitted infections and tuberculosis (TB). Left untreated, these diseases can lead serious complications and even death. Knowing your  means you will know how to either continue preventing these diseases you find out that you’re positive,  care and treatment that you need. Go  a public or private health facility, wherever you  comfortable, to have yourself tested.8__6015_LR

9. Get vaccinated

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Photo: WHO/F. 

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

10. Practice safe sex

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Photo: WHO/F.

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