how to make healthy body tips

  how to make healthy body tips

1. Eat a healthy diet

^{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.  can improve your intake of fruit and vegetables by always including veggies in your meal; eating fresh fruit vegetable as snack; eating a variety of fruits and vegetables; and eating them in season. By eating healthy, you will reduce your  of malnutrition and noncommunicable diseases  such as diabetes, heart disease, and cancer.}

2. Consume less salt and 

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Photo: WHO/C. 

Filipinos consume twice the recommended amount sodium, putting them at risk of high blood pressure, which in turn increases the risk disease and stroke. Most people sodium  salt. Decease your salt intake to per day, equivalent to about  teaspoon. It’s easier to do this by limiting the amount of salt,  sauce, fish sauce and other high-sodium condiment when preparing meals; removing salt, seasoning and condiment  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% your total energy intake. This will be help unhealthy weight gain and . There are different type of fats, but unsaturated  are preferable over saturated fat and trans-fat. WHO recommend reducing saturated fats to less than 10% of total energy intake; 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 drinking alcohol. Consuming alcohol can lead to health problem such as mental and behavioural disorders, including alcohol , major such as liver cirrhosis, some cancers and heart diseases, as well as injuries resulting from violence road clashes and collision.

5. Don’t smoke

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Smoking tobacco causes such as the lung disease, and stroke. Tobacco kill not only the direct smokers but even non-smokers through second-hand 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 bodily movement produced by skeletal muscles that require energy expenditure. This includes exercise and activities 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-intensity physical activity throughout the week. Increase moderate-intensity physical project to the 300 minutes health

7. Check your blood pressure 

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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 unchecked, hypertension can be lead to heart, brain, kidney and other diseases. Have your blood pressure  regularly by a health worker so you know your number. If your blood pressure is high, get the advice of  health s 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, 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_

9. Get vaccinated

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Vaccination is one of 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, , and yellow fever.

10. Practice safe sex

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Looking after your sexual health is important for overall health  well-being. Practice 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 protect you  HIV and other.