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20 Health Tips

 20 health tips

We compiled list of 20 practical health tips to help you live a healthy life from the second part of 2021. It's never too late but we will break it down gradually.

However, we explained 3.

1. Eat balanced diet

We should not just eat a class of meal but combination of different classes which we can get in our foods, including fruit, vegetables, legumes nuts and whole grains regularly. From age 25, we should eat at least five portions (400g) of fruit and vegetables per day. Improve your fruit and vegetables intake by always including veggies in your meal regularly so as to reduce the risk of malnutrition and noncommunicable diseases.

2. Consume less salt and sugar

Consumption of more than the recommended amount of sodium put you at risk of high blood pressure, which then increases the risk of heart disease and stroke. Reduce your salt intake to 5g per day, equivalent to about one teaspoon. 

Also, excessive consumption of sugars increases the risk of tooth decay and unhealthy weight gain. In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake.  WHO recommends consuming less than 5% of total energy intake for additional health benefits. 

3. Reduce intake of fat

30% of your total energy intake should be the maximum amount of fat you should consume. This will prevent unhealthy weight gain and NCDs. There are different types of fats, but unsaturated fats are preferable over saturated fats and trans-fats. WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated 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. Avoid excessive intake of alcohol

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

 *Others are* 

5. Don’t smoke

6. Be active

7. Check your blood pressure regularly

8. Get tested

9. Get vaccinated

10. Practice safe sex

11. Cover your mouth when coughing or sneezing

12. Prevent bites from mosquito

13. Follow the traffic rules

14. Drink only clean/safe water

15. Breastfeed babies from 0 to 2 years and beyond

16. Talk to someone you trust if you're feeling down.

17. Take antibiotics only as prescribed

18. Clean your hands properly

19. Prepare your food correctly

20. Have regular check-ups

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20 Health Tips

 20 health tips We compiled list of 20 practical health tips to help you live a healthy life from the second part of 2021. It's never to...