how to make healthy body tips

 how to make healthy body tips

1. Eat a healthy diet

^{_{Photo: FAO/J. Grey}Eat a combination of different food, including fruit, vegetables, legumes, nut and whole grain. Adult should eat  least five portions (400g) of fruit and vegetables per day. You improve your intake of fruit and vegetables by always including veggies in your meal; eating fresh fruit and vegetable as snack;  variety of fruits and vegetables; and eating them in season. By eating healthy, you will reduce your risk of malnutrition and noncommunicable   such as diabetes, heart disease, and cancer.}

2. Consume less salt and sugar

2_WHO_056764.orig

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 stroke.  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,  and condiment from your meal table; avoiding salty snack; and choosing low-sodium product.

3. Reduce intake of harmful fats

3_WHO_0

Photo: WHO/S. 

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

4_WHO_05

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

5. Don’t smoke

5_

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

6_F2_300032016_PH_06573_LR

Photo: WHO/Y. 

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

7. Check your blood pressure regularly

7_I

Hypertension, high blood pressure, is called a “silent killer”. This is because many people who have hypertension may not be aware of the problem as may not . If 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  health status, especially when it comes to HIV, hepatitis B, sexually-transmitted infections and tuberculosis (TB). Left  these diseases can lead to serious complications and even death. Knowing your  means you will know how to either e 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

9_IMG_1210_LR

Photo: WHO/F.

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

10. Practice safe sex

10_I

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 as -exposure prophylaxis ( that will protect you from HIV and condoms that will protec from HIV and other.