Eat a balanced diet
Bring variety to your dish. Eat a variety of foods, including fruits, vegetables, beans, nuts, seeds, and whole grains. Eat at least 5 servings (400 grams) of fruits and vegetables every day, especially fresh and seasonal ones. If you are not a vegetarian, include oily fish in your diet, as omega-3 fatty acids can help prevent inflammatory conditions such as heart disease.
Reduce salt. Your daily salt intake should not exceed 1 gram (or 1 teaspoon). Add less salt when preparing your meals, limit the amount of high-sodium condiments like soy sauce that you add to your meals, and avoid salty snacks. Reducing the amount of sodium in your diet reduces the risk of high blood pressure.
Limit your sugar consumption. Limit your sugar intake to 50 grams, or about 12 teaspoons, per day. You can achieve this by avoiding snacks, sweets, and sugary drinks like fruit juices and fizzy drinks. Reducing sugar intake reduces the chances of developing diseases such as diabetes, heart disease, stroke, and some cancers.
Avoid unhealthy fats. Fat should only make up 30% of your total energy intake. Choose unsaturated fats like olive oil, fish, nuts, seeds, and avocados. Avoid saturated fats such as red meat, butter and cheese, and trans fats such as baked goods and prepackaged prepared products.Stay well hydrated
Don't forget to drink 8 glasses of water every day. Your body is made up of 80% water, and water is needed for normal bowel function, optimal muscle function, and immunity and skin health. Not drinking enough water can lead to dehydration, fatigue, headaches, dry skin and a weakened immune system.Exercise regularly
Aim to exercise at least 150 minutes per week, or 30 minutes of exercise at least 5 days a week. Whether it's walking, jogging, swimming or Pilates at home, the goal is to stay physically active. Not only does exercise help you maintain a healthy weight, it also reduces your risk of developing diseases from a sedentary lifestyle.Get enough sleep
There is a strong connection between sleep and the immune system. Seven to nine hours of sleep will heal and strengthen your body while you sleep. Good sleep is very important for your physical and mental health.Limit alcohol consumption
Over time, excessive alcohol consumption can lead to liver disease and even liver cancer. Alcohol abuse can also impair judgment and even lead to accidents and injuries.
Men should limit alcohol to 2 per day while women should limit alcohol to 1 per day.
- Don't smoke
Smoking is the leading cause of lung cancer worldwide. In addition to lung cancer, smoking contributes to the development of other types of organ cancer. It also increases the risk of heart disease.
Smoking is not only bad for your own health, it is also bad for those around you. Passive smoking damages the airways and lungs and is also a major cause of chronic obstructive pulmonary disease (COPD).
Beware of the sun
Frequent and prolonged sun exposure is associated with an increased risk of skin cancer. Avoid prolonged exposure to the sun and protect yourself from the sun with sunscreen and long-sleeved clothing when you are outdoors.Wash your hands
Frequent hand washing with soap and water or using an alcohol-based cleanser are simple but effective ways to stop the spread of infection. Always remember to follow these practices before preparing or eating food, after working with waste products, after using the restroom, and when caring for the sick.Manage your stress
Stress is known to trigger many ailments, from migraines to heart problems. Find ways to relieve stress, whether it's watching a fun movie, painting, going for a walk, gardening, listening to music, or taking a bubble bath.
Another effective way to get rid of negative thoughts is to talk to friends and family. Sharing your feelings with someone you trust can give you instant relief and help you relieve stress.
- Practice safe sex
Taking care of your sexual health is important to your overall health. Practice safe sex with condoms to prevent HIV and other sexually transmitted infections such as gonorrhea and syphilis.
