Easy Steps To Living A Healthy Life
As the year gradually draws to a close, there is the need to finish strong on all fronts and one of the ways to achieve this is by maintaining a healthy lifestyle.
This implies that habits that do not encourage healthy living should be dropped urgently so as to prevent them from becoming our Achilles heel.
Therefore, the following are steps that can help individuals to live a life devoid of sicknesses.
1. Eat a healthy diet
Eating a combination food including fruits, vegetables and nuts is a good way to maintain a healthy life.
According to the World Health Organisation (WHO), an adult should consume of fruits and vegetables, measured at 400gram per day. These vegetables can be also added to meals.
Consumption of fruits and vegetables reduce a person’s chance of being malnourished and contracting communicable diseases.
2. Consume less salt and sugar
A reduction in the intake of salt is a great way to avoid health disasters. Excess intake of salt leads to high blood pressure, which in turn, leads to heart disease and stroke.
Salt intake, the WHO said, should be reduced to as low as 5gram per day; that is the equivalent of one teaspoon.
Excess intake of salt can be checked by avoiding salty snacks, soy sauce, fish sauce and other high-sodium condiments when preparing meals.
Also, excess consumption of sugar attracts tooth decay and unnecessary weight gain. The intake of sugar should, therefore, be reduced to less than 10 percent of total energy intake.
This implies that the consumption of sugary snacks, candies and sugar-sweetened beverages should be reduced to the barest minimum.
3. Avoid alcohol consumption
Consuming alcohol can lead to health problems such as mental and behavioural disorders, including alcohol dependence, major Non-Communicable Diseases (NCDs) such as liver cirrhosis, some cancer and heart diseases, as well as injuries resulting from violence and road clashes and collisions, the WHO said.
There is, however, no safe level for drinking So, before you drink again, consider its implication on your health.
4. Avoid smoking
The public service announcement by the Federal Ministry of Health saying that “Tobacco smoking is dangerous to health” and “Smokers are liable to die young,” are two announcements that expose the public to the dangers of smoking.
Lung, heart diseases and stroke are caused by smoking. Smoking kills not only the direct smokers but even non-smokers through second-hand exposure.
It is not too late to drop the habit of smoking and adopt safer health and experience immediate and long-term health benefits.
5. Exercise regularly
The bodily movement produced by skeletal muscles that require energy expenditure is what is regarded as exercise.
The amount of physical activity required is dependent on a person’s age group but adults aged 18-64 years should spend at least 150 minutes of moderate-intensity physical activity throughout the week. Moderate-intensity physical activity should be increased to 300 minutes per week for additional health benefits.
6. Check blood pressure regularly
Hypertension, or high blood pressure, is termed a silent killer. Many people, who have hypertension, may not be aware of the problem as it may not have any symptoms.
Hypertension, if not controlled, can lead to heart, brain, kidney diseases and other health challenges. Blood pressure should be checked regularly so as to know your numbers.
If your blood pressure is high, the advice of a health worker should be sought in order to prevent hypertension.
7. Get tested
Getting tested for HIV and other sexually transmitted infections (STIs), hepatitis B, and tuberculosis (TB), is a good way to know one’s health status and take necessary actions if needed.
This is so because if left untreated, these diseases can lead to serious complications and even death.
Knowing your status means you will be equipped with information on how to continue preventing these diseases. And if you find out that you are positive, get the treatment that you need and live longer.
8. Practice safe sex
Your sexual health is important for your overall health and well-being, so, play safe.
Practice safe sex to prevent HIV and other sexually transmitted infections like gonorrhea and syphilis. If you must have sex, ensure you use a condom.
