HEALTHY LIVING

Here are some tips to live a healthy live.

1. EAT HEALTHY DIETS.

 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 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, you will reduce your risk of malnutrition and Noncommunicable diseases (NCDs) such as diabetes, heart disease and stroke.

2. CONSUME LOW AMOUNT OF SUGAR AND SALT.

  Most people consume twice the recommended amount of sodium, putting them at risk of high blood pressure, which in turn increases the risk of heart disease and stroke. Most people get their sodium through salt. Reduce your salt intake to 5g per day, equivalent to about one teaspoon. It’s easier to do this by limiting the amount of salt, soy sauce, fish sauce and other high-sodium condiments when preparing meals; removing salt, seasonings and condiments from your meal table; avoiding salty snacks; and choosing low-sodium products.

  Consuming excessive amounts of sugars increases the risk of tooth decay and unhealthy weight gain. You can reduce your sugar intake by limiting the consumption of sugary snacks, candies and sugar-sweetened beverages.

3. AVOID INTAKE OF HARMFUL FATS

   Fats consumed should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain and NCDs. There are different types of fats, but unsaturated fats are preferable over saturated fats and trans-fats

  The preferable unsaturated fats are found in fish, avocado 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.

4. EXERCISE

  Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. This includes exercise and activities undertaken while working, playing, carrying out household chores, travelling, and engaging in recreational pursuits. The amount of physical activity you need depends on your age group but adults aged 18-64 years should do at least 150 minutes of moderate-intensity physical activity throughout the week. Increase moderate-intensity physical activity to 300 minutes per week for additional health benefits.

5. REDUCE INTAKE OF ALCOHOL AND DO NOT SMOKE.

6. REGULAR CHECK UP.

7. GET TESTED.

8. GET VACCINATED.

9. DRINK ONLY CLEAN WATER.

10. TALK TO SOMEONE WHEN YOU ARE DOWN: Avoid Depression.

Thanks for taking your time to read, i hope your found my tips helpful.

Next, I will be posting some natural  home remedy to be used in case of an emergency.

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