15 Health Tips
In today’s world, we’ve all been experiencing new challenges that have affected our physical, mental, and social well-being. which is why wellness and self-care are more important than ever.
It’s easy to get confused when it comes to health and nutrition. Even qualified experts often seem to hold opposing opinions, which can make it difficult to figure out what you should actually be doing to optimize your health.
Yet, despite all the disagreements, a number of wellness tips are well supported by research.
Here are the 15 tips that are based on scientific evidence.
1. Eat A Healthy Diet
Eat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains. Adults should eat at least five portions (400g) of fruit and vegetables per day. You can improve your intake of fruits and vegetables by always including veggies in your meal; eating fresh fruit and vegetables as snacks; eating a variety of fruits and vegetables; and eating them in season.
Additionally, one large observational study noted that a low intake of nuts and seeds was potentially linked to an increased risk of death from heart disease
2. Consume less salt and sugar
If consume twice the recommended amount of sodium, putting yourself at risk of high blood pressure, which in turn increases the risk of heart disease and stroke. Reduce your salt intake to 5g per day, equivalent to about one teaspoon.
On the other hand, consuming excessive amounts of sugars increases the risk of tooth decay and unhealthy weight gain. In both adults and children. Sugar is extremely prevalent in modern food and drinks. A high intake is linked to obesity, type 2 diabetes, and heart disease.
the intake of free sugars should be reduced to less than 10% of total energy intake. This is equivalent to 50g or about 12 teaspoons for an adult.
3. Don't Smoke And Only Drink In Moderation
Smoking and and alcohol abuse can all seriously negatively affect your health. There is no safe level for drinking alcohol. Consuming alcohol can lead to health problems such as mental and behavioral disorders, including alcohol dependence.
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And smoking tobacco causes NCDs such as lung disease, heart disease and stroke
4. Limit refined carbs
Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and may harm your health when eaten in excess. Most ultra-processed foods are made from refined carbs, like processed corn, white flour, and added sugars.
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Studies show that a diet high in refined carbs may be linked to overeating, weight gain, and chronic diseases like type 2 diabetes and heart disease
5. Reduce intake of harmful fats
There are different types of fats, but unsaturated fats are preferable over saturated fats and trans-fats. WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats.​
The preferable unsaturated fats are found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils; saturated fats are found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard; and trans-fats are found in baked and fried foods, and pre-packaged snacks and foods.
6. Be active Get moving
Physical activity is defined as any bodily movement produced by skeletal muscles that require energy expenditure.
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Doing aerobic exercise, or cardio is one of the best things you can do for your mental and physical health.
The amount of physical activity you need depends on your age group but adults aged 18-64 years should do at least 150 minutes of moderate-intensity physical activity throughout the week.
7. Avoid heavily charred meats
Meat can be a nutritious and healthy part of your diet. It’s very high in protein and a rich source of nutrients
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However, problems occur when meat is charred or burnt. This charring can lead to the formation of harmful compounds that may increase your risk for certain cancers.​
When you cook meat, try not to char or burn it. Additionally limit your consumption of red and processed meats like lunch meats and bacon as these are linked to overall cancer risk and colon cancer risk
8. Check your blood pressure regularly
Hypertension, or high blood pressure, is called a “silent killer”. This is because many people who have hypertension may not be aware of the problem as it may not have any symptoms. 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 numbers. If your blood pressure is high, get the advice of a health worker. This is vital in the prevention and control of hypertension.
9. Cut down Ultra-processed foods
Ultra-processed foods are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well
Ultra-processed foods are highly palatable, meaning they are easily overeaten, and activate reward-related regions in the brain, which can lead to excess calorie consumption and weight gain. Studies show that diets high in ultra-processed food can contribute to obesity, type 2 diabetes, heart disease, and other chronic conditions
10. Get Tested Regularly
Getting yourself tested is an important step in knowing your health status, especially when it comes to HIV, hepatitis B, sexually-transmitted infections (STIs) and tuberculosis (TB).
These diseases can lead to serious complications and even death if left untreated.
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Get the care and treatment that you need. Go to a public or private health facility, wherever you are comfortable, to have yourself tested.
11. Eat more fatty fish
Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, black cod, sardines, bluefin tuna and striped bass, which is loaded with anti-inflammatory omega-3 fatty acids and various other nutrients.
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Studies show that people who eat fish regularly have a lower risk for several conditions, including heart disease, dementia, and inflammatory bowel disease.
12. Prepare your food correctly
Unsafe food containing harmful bacteria, viruses, parasites or chemical substances, causes more than 200 diseases – ranging from diarrhoea to cancers.
When buying food at the market or store, check the labels or the actual produce to ensure it is safe to eat.
If you are preparing food, make sure you follow the Five Keys to Safer Food: (1) keep clean; (2) separate raw and cooked; (3) cook thoroughly; (4) keep food at safe temperatures; and (5) use safe water and raw materials.
13. Use extra virgin olive oil
Extra virgin olive oil is one of the healthiest vegetable oils you can use. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that have anti-inflammatory properties.
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Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence
14. Practice Safe Sex
Looking after your sexual health is important for your overall health and well-being.
Practice safe sex to prevent HIV and other sexually transmitted infections like gonorrhoea and syphilis.
There are available prevention measures such as pre-exposure prophylaxis (PrEP) that will protect you from HIV and condoms that will protect you from HIV and other STIs.
15. Talk to someone you trust if you're feeling down
Depression is a common illness worldwide with over 260 million people affected. Depression can manifest in different ways.
It might make you feel hopeless or worthless, or you might think about negative and disturbing thoughts a lot or have an overwhelming sense of pain.
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If you feel that you are in danger of harming yourself. Talk to someone you trust such as a family member, friend, colleague or mental health professional about how you feel.
Your Health Is Your Own Responsibilities
A few simple steps can go a long way toward improving your health and wellness.
Try some of these tip today or you can add more into your routine.
It’s easy to introduce small changes that can have a big impact on your overall health.Kick start today to help you start off towards healthy living in more years to come...