how to make healthy body tips

  how to make healthy body tips

1. Eat a healthy diet

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Eat a combination of different food, including fruit, vegetables, legumes, nuts and whole grain. Adult should eat  least five portions (400g) of fruit and vegetables per day. You can improve your intake of fruit and vegetables by always including veggies in your meal; eating fresh fruit and vegetable as snack; 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  such as diabetes, heart disease, and cancer.

2. Consume less salt and sugar

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Filipinos consume twice the recommended amount of sodium, putting them at risk of high blood pressure, which in turn increases the risk disease and stroke. Most people sodium through salt. Reduce your salt intake to per day, equivalent to about  teaspoon. It’s easier to do this by limiting the amount of salt, soy sauce, fish sauce and other high-sodium condiment when preparing meals; removing salt, seasoning and condiment from 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% of your total energy intake. This will help prevent unhealthy weight gain  . There are different type of fats, but unsaturated fats are preferable over saturated fat and trans-fat. WHO 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 tran-fats to unsaturated fats.

4. Avoid harmful use of alcohol

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There is no safe level for drinking alcohol. Consuming alcohol can lead  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 clashe and collision.

5. Don’t smoke

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Smoking tobacco causes NCD such as lung disease, and stroke. Tobacco kill not only the direct smokers but even non-smokers through second-hand exposure., there 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 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 pursuit. 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 benefit.

7. Check your blood pressure regularly

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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 have any symptom. If left uncontrolled, hypertension can lead to heart, brain, kidney and other diseases. Have your blood pressure checked regularly by a health worker so you know your number. If your blood pressure is high, get the advice of  health worker. This is vital in the prevention and control  hypertension.

8. Get tested

Getting yourself tested is an important step in knowing your health status, especially when it comes to HIV, hepatitis B, sexually-transmitted infections and tuberculosis (TB). Left untreated, these diseases can lead to serious complications and even death. Knowing your  means you will know how to either continue preventing these diseases or, if you find out that you’re positive,  care and treatment that you need. Go  a public or private health facility, wherever you are comfortable, to have yourself tested.

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 like cervical cancer, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, polio, rabies, rubella, tetanus, typhoid, and  fever.

10. Practice safe sex

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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 syphili. There are available prevention measures such as -exposure prophylaxis ( that will protect you from HIV and condoms that will protect you from HIV and other.