Health

15 tips for better health in 2022

The New Year 2022 is just around the corner and many people have set goals to improve their health in the new year. Here are 15 easy-to-follow health tips to help you achieve better health in 2022.

1. Eat healthy


You should eat a combination of different foods, including fruits, vegetables, legumes, nuts, and whole grains. Adults should eat at least five servings (400g) of fruit and vegetables daily. You can increase your fruit and vegetable intake by always including vegetables in your meal. eat fresh fruits and vegetables as snacks; eat a variety of fruits and vegetables; and eat them in season. By eating healthily, you reduce the risk of malnutrition and non-communicable diseases such as diabetes, heart disease, stroke and cancer.

2. Eat less salt and sugar

2_Who_056764.origMany people in our country consume twice the recommended amount of sodium, putting them at risk of high blood pressure, which in turn increases the risk of heart disease and stroke. Most people get sodium from salt. You should reduce your salt intake to 5g per day, which is about a teaspoon. It’s easier to do this by limiting the amount of salt, soy sauce, fish sauce, and other high-sodium condiments when preparing meals. Remove salt, spices and condiments from the dining table; avoid salty snacks; and choose low-sodium products.

On the other hand, consuming large amounts of sugar increases the risk of tooth decay and unhealthy weight gain. In both adults and children, free sugar intake should be reduced to less than 10% of total energy intake. This equates to 50g or about 12 teaspoons for an adult. The World Health Organization (WHO) recommends consuming less than 5% sugar of your total energy intake for additional health benefits. You can reduce your sugar intake by limiting your consumption of sugary snacks, sweets, and sugary drinks.

3. Reduce your intake of harmful fats

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Fat consumption should account for less than 30% of your total energy intake. This limit helps prevent unhealthy weight gain and disease. There are different types of fat, but unsaturated fat is preferable to saturated and trans fat. WHO recommends reducing saturated fat to less than 10% of total energy intake; Reduce trans fats to less than 1% of total energy intake; and replace both saturated and trans fats with unsaturated fats.

The unsaturated fats are found in fish, avocados and nuts, as well as in sunflower, soybean, canola and olive oils; saturated fat is found in fatty meats, butter, palm and coconut oils, cream, cheese, ghee, and lard; and trans fats are found in baked and fried foods and prepackaged snack foods and foods such as frozen pizza, cookies, crackers, and cooking oils and spreads.

4. Limit alcohol consumption

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Alcohol consumption can lead to health problems such as mental and behavioral disorders, including alcohol dependence, serious illnesses such as cirrhosis of the liver, some types of cancer and heart disease, and injuries resulting from violence and traffic accidents.

5. Don’t smoke tobacco

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Smoking tobacco causes diseases such as lung disease, heart disease and stroke. Tobacco not only harms direct smokers, but also non-smokers through passive smoking.

If you are currently a smoker, it is not too late to quit. When you quit smoking, you will experience immediate and long-term health benefits. If you’re not a smoker, that’s great! Stop smoking and fight for your right to breathe tobacco-free air.

6. Be physically active

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Physical activity is defined as any physical movement produced by skeletal muscle that requires an expenditure of energy. These activities include exercise and activities performed during work, play, housework, travel, and leisure activities. The amount of physical activity you need depends on your age group, but adults ages 18 to 64 should get at least 150 minutes of moderate-intensity exercise per week. Increase moderate-intensity physical activity to 300 minutes per week for additional health benefits.

7. Check your blood pressure regularly

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Hypertension or high blood pressure is called the “silent killer”. The reason is that many people with high blood pressure may not be aware of the problem as it may not cause any symptoms. Left unchecked, high blood pressure can lead to heart, brain, kidney, and other diseases. You should have your blood pressure checked regularly by a healthcare professional. Seek medical advice if your blood pressure is high. This is important to prevent and control high blood pressure.

8. Get vaccinated

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Vaccination is one of the most effective measures to prevent disease. Vaccines work with the body’s natural defenses to build protection against diseases such as cervical cancer, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, polio, rabies, rubella, tetanus, typhoid, yellow fever and Covid-19.

9. Practice safe sex

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Taking care of your sexual health is important to your overall health and well-being. Practice safe sex to prevent HIV and other sexually transmitted infections like gonorrhea and syphilis. There are preventive measures like pre-exposure prophylaxis (PrEP) that protect you from HIV and condoms that protect you from HIV and other STDs.

10. Obey traffic rules

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Traffic accidents cause over a million deaths and millions of people are injured worldwide. Road traffic injuries can be prevented by a number of government measures, such as: B. strict legislation and enforcement, safer infrastructure and vehicle standards and improved post-collision care. You can also prevent traffic accidents by following traffic rules, e.g. Such as wearing adult seat belts and child restraint systems for your children, wearing a helmet when riding a motorcycle or bicycle, not drinking and driving, and using your cellphone while driving.

11. Nursing babies from 0 to 2 years and beyond

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Breastfeeding is the best way to optimally nourish newborns and infants. The WHO recommends that mothers start breastfeeding within an hour of giving birth. Breastfeeding in the first six months is essential for the healthy growth of the child. It is recommended to continue breastfeeding for up to two years and beyond. Breastfeeding is not only beneficial for babies, but also good for mothers as it reduces the risk of breast and ovarian cancer, type II diabetes and postpartum depression.

12. Take antibiotics only as prescribed

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Antimicrobial resistance is one of the greatest public health threats of our generation. When antibiotics lose their effectiveness, bacterial infections become more difficult to treat, resulting in higher medical costs, longer hospital stays, and increased mortality. Antibiotics lose their power through misuse and overuse in humans and animals. Make sure you only take antibiotics when prescribed by a qualified doctor. And if prescribed, carry out the treatment days as prescribed. Never share antibiotics.

13. Clean your hands properly

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Hand hygiene is essential not just for medical staff, but for everyone. Clean hands can prevent the spread of infectious diseases. You should wash your hands with soap and water if your hands are visibly dirty, or rub your hands with an alcohol-based product.

14. Prepare food safely

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Unsafe foods that contain harmful bacteria, viruses, parasites or chemical substances cause more than 200 diseases – from diarrhea to cancer. When you buy food from the market or store, check the labels or the actual product to make sure it’s safe to eat. When you cook, follow these 5 rules: (1) keep clean; (2) separate raw and cooked foods; (3) cook thoroughly; (4) storing food at safe temperatures; and (5) use clean water and raw materials.

15. Conduct regular health check-ups

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Regular health checks can help identify health problems before they occur. Health professionals can help identify and diagnose health problems early, when the chances of treatment and recovery are better.

John Gadmel

Editor-in-Chief at Gadmel.com and android developer at UPRSoft.

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