New resolutions to improve one's life, especially a healthier lifestyle, accompany the start of a new decade. Here are 20 practical health recommendations to help you get started on your journey to a healthier lifestyle in 2021.
Eat a healthy diet
Consume a variety of foods, such as fruits, vegetables, legumes, nuts, and whole grains. Adults should consume at least five portions of fruits and vegetables (400g) every day. Always include vegetables in your meal; consume fresh fruit and vegetables as snacks; eat a variety of fruits and vegetables; and eat them in season are all ways to increase your fruit and vegetable intake.
Consume less salt and sugar
Filipinos consume twice as much sodium as is recommended, putting them at risk for high blood pressure, which raises the risk of heart disease and stroke. The majority of people receive their sodium from salt. Reduce your salt consumption to 5g per day, or roughly one teaspoon.Limiting the quantity of salt, soy sauce, fish sauce, and other high-sodium condiments used in meals, removing salt, seasonings, and condiments from the table, avoiding salty snacks, and choosing low-sodium items make this easier.Excess sugar consumption, on the other hand, raises the risk of tooth damage and unhealthy weight gain. Free sugar consumption should be kept to less than 10% of total energy intake in both adults and children. For an adult, this equates to 50g or around 12 teaspoons.For extra health benefits, the WHO recommends ingesting less than 5% of total energy intake. Sugar can be cut out of your diet by avoiding sugary snacks, candy, and sugar-sweetened beverages.
Reduce intake of harmful fats
The amount of fat you consume should not exceed 30% of your entire energy consumption. This will aid in the prevention of unhealthy weight gain as well as NCDs. Fats come in a variety of forms, however unsaturated fats are preferred over saturated and trans fats.
Saturated fats should account for less than 10% of total calorie consumption, trans-fats should account for less than 1% of total energy intake, and both saturated and trans-fats should be replaced by unsaturated fats, according to the WHO.Avoid harmful use of alcohol
There is no such thing as a safe level of alcohol consumption. Alcohol consumption can result in mental and behavioural issues, including alcohol dependence, as well as significant NCDs such liver cirrhosis, some cancers, and heart diseases, as well as injuries from violence and traffic confrontations and collisions.
Clean your hands properly
Hand hygiene is important for everyone, not just health care professionals. Infectious diseases can be prevented by keeping your hands clean. When your hands are obviously filthy, you should wash them with soap and water or rub them with an alcohol-based solution.