1. Embrace a Nutritious Diet
Make diverse, wholesome foods the foundation of your meals. Aim for a colorful plate that includes fruits, vegetables, legumes, nuts, and whole grains. Adults should try to eat at least five portions (400g) of fruits and vegetables daily.
Want to boost your fruit and veggie intake? Here's how:
Always add vegetables to your main meals.
- Reach for fresh fruits and vegetables as snacks.
- Enjoy a wide variety of produce.
- Eat what's in season for optimal freshness and flavor.
By prioritizing healthy eating, you'll significantly lower your risk of malnutrition and non-communicable diseases (NCDs) like diabetes, heart disease, stroke, and cancer.
2. Limit Salt and Sugar Intake
Be mindful of your salt and sugar consumption. Aim to keep your daily salt intake to 5g (about one teaspoon). Here are some easy ways to cut back on salt:
- Use less salt, soy sauce, fish sauce, and other high-sodium condiments when cooking.
- Remove salt and condiments from the table.
- Avoid salty snacks.
- Choose low-sodium product options when available.
Excessive sugar intake can lead to tooth decay and unhealthy weight gain. The World Health Organization (WHO) recommends limiting free sugars to less than 5% of your total daily energy intake for additional health benefits. Reduce your sugar intake by:
- Limiting sugary snacks and candies.
- Cutting back on sugar-sweetened drinks.
3. Reduce Intake of Harmful Fats
Keep your total fat consumption to less than 30% of your total energy intake to help prevent unhealthy weight gain and NCDs. Not all fats are created equal; unsaturated fats are a healthier choice compared to saturated fats and trans-fats.
The WHO recommends:
- Reducing saturated fats to less than 10% of total energy intake.
- Reducing trans-fats to less than 1% of total energy intake.
- Replacing both saturated and trans-fats with healthier unsaturated fats.
You can find beneficial unsaturated fats in foods like fish, avocado, and nuts, as well as in oils such as sunflower, soybean, canola, and olive oil. On the other hand, saturated fats are commonly found in fatty meats, butter, palm and coconut oil, cream, cheese, ghee, and lard. Be aware that trans-fats are often present in baked and fried foods, and pre-packaged snacks like frozen pizza, cookies, biscuits, and some cooking oils and spreads.
4. Don't Smoke
Smoking tobacco is a major cause of non-communicable diseases such as lung disease, heart disease, and stroke. It's not just direct smokers who are at risk; even non-smokers can suffer from the harmful effects of second-hand smoke.
If you currently smoke, it's never too late to quit! You'll experience immediate and long-term health benefits once you stop. If you don't smoke, that's fantastic! Continue to avoid starting and advocate for your right to breathe tobacco-smoke-free air.
5. Be Active
Physical activity encompasses any movement of your body caused by your muscles that uses energy. This includes not just exercise, but also activities you do while working, playing, doing household chores, travelling around Dhaka, and enjoying recreational activities. The amount of physical activity that's ideal for you depends on your age. For adults aged 18-64, aim for at least 150 minutes of moderate-intensity physical activity throughout the week. You can gain even more health benefits by increasing this to 300 minutes per week.
6. Check Your Blood Pressure Regularly
Hypertension, also known as high blood pressure, is often called a "silent killer" because many people don't realize they have it due to a lack of symptoms. If left untreated, hypertension can lead to serious conditions affecting your heart, brain, kidneys, and other organs.
Make it a habit to have your blood pressure checked regularly by a healthcare professional so you always know your numbers. If your blood pressure is high, seek advice from a healthcare worker. This proactive step is crucial for preventing and managing hypertension.
7. Follow Traffic Laws
Road crashes are a global concern, tragically claiming over a million lives and injuring millions more each year. While governments play a vital role with strong legislation, enforcement, safer infrastructure, vehicle standards, and improved post-crash care, you also have a crucial part to play in preventing these accidents.
You can significantly reduce the risk of road crashes by ensuring you:
- Always use seatbelts for adults and child restraints for your kids.
- Wear a helmet when riding a motorcycle or bicycle.
- Never drink and drive.
- Avoid using your mobile phone while driving.
8. Take Antibiotics Only as Prescribed
Antibiotic resistance is one of the most pressing public health threats we face today. When antibiotics lose their effectiveness, bacterial infections become incredibly difficult to treat, leading to higher medical costs, longer hospital stays, and increased mortality rates.
The primary reasons for this loss of power are the misuse and overuse of antibiotics in both humans and animals. To help combat this crisis, ensure you only take antibiotics when they're prescribed by a qualified healthcare professional. Once prescribed, it's crucial to complete the entire course of treatment exactly as instructed, even if you start feeling better sooner. And remember, never share antibiotics with others.
9. Practice Proper Hand Hygiene
Hand hygiene is essential for everyone, not just healthcare workers. Clean hands can significantly prevent the spread of infectious illnesses. You should always wash your hands thoroughly with soap and water when they are visibly dirty. If soap and water aren't available, or for routine hand cleaning, use an alcohol-based hand rub.
10. Have Regular Check-ups
Regular health check-ups are incredibly important for your well-being. They can help identify potential health problems before symptoms even appear, giving you a significant advantage. Healthcare professionals can detect and diagnose issues early on, when your chances for successful treatment and a full recovery are much higher. Make it a point to visit your nearest health facility to learn about the health services, screenings, and treatments available to you.
1 Comments
Very good tips
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