6 health tips for 2023

Resolves to live better lifestyles are common as people usher in a new decade. I’ve compiled a list of 20 easy-to-implement health suggestions to get you started on the path to a more fulfilling and productive 2020.

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1. Eat a healthy diet

Consume a wide variety of foods, such as fresh produce, beans, nuts, and whole grains. Aim for at least five servings (or 400 grammes) of produce daily if you’re an adult. Include vegetables at every meal, snack on raw fruit and vegetables, eat a wide range of fruits and vegetables, and eat what’s in season to maximise your fruit and vegetable consumption. A good diet may help lower your chances of developing NCDs such diabetes, heart disease, stroke, and cancer.

2. Consume less salt and sugar

The average Filipino consumes double the amount of salt that is considered safe, placing them at increased risk of high blood pressure and its sequelae, cardiovascular disease and stroke. Sodium is mostly consumed via salt. You should limit yourself to no more than 5 grammes of salt each day, which is around one teaspoon. Using less salt, soy sauce, fish sauce, and other high-sodium condiments while cooking, keeping less salt and spices on the table, passing on salty snacks, and opting for low-sodium items are all good places to start.

However, research shows that eating a lot of sugar may lead to cavities and weight gain. Adults and kids alike should limit their daily consumption of free sugars to no more than 10 percent of their overall caloric intake. An adult would need roughly 12 teaspoons, or 50 grammes, to get the same amount. The World Health Organization (WHO) recommends keeping consumption to fewer than 5% of total caloric intake for improved health. Limiting your consumption of sugary snacks, sweets, and sugar-sweetened drinks is one way to lower your blood sugar levels.

3. Reduce intake of harmful fats

Fats should make up less than 30% of your daily caloric intake at most. This will aid in warding off the onset of obesity and other NCDs. Saturated and Tran’s fats are not as healthy as unsaturated fats. The World Health Organization (WHO) suggests replacing saturated and Tran’s fats with unsaturated fats and limiting consumption of both to less than 10% of total calorie intake.

Fatty meat, butter, palm and coconut oil, cream, cheese, ghee, and lard are all examples of saturated fats; trans-fats are prevalent in baked and fried foods, as well as pre-packaged snacks and meals including frozen pizza, cookies, biscuits, and cooking oils and spreads.

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4. Take Multivitamin Supplements

When you don’t have access to a wide range of fresh produce, including vegetables and fruits, a daily multivitamin pill is a wonderful way to ensure you’re getting all the vitamins and minerals you need. Vitamins A, B6, B12, C, D, and E, as well as zinc, iron, copper, selenium, and magnesium, are just a few of the micronutrients that are essential to maintaining a healthy immune system.

But there is now NO proof that adding supplements or so-called “wonder mineral supplements” to your diet can help protect you against the illness or speed up your recovery. Extreme vitamin intake may have adverse effects.

5. Reduce Sitting and Screen Time

Regular exercise won’t protect you from the negative effects of too much couch time. Regular exercisers may nonetheless be putting themselves at risk for diabetes, heart disease, and stroke by spending too much time sedentary in front of a computer. If you spend a lot of time sitting, it’s a good idea to get up every so often and stretch your legs or do some light jogging in place.

6. Exercise Regularly and Be Physically Active

In this moment, working out in the comfort of your own home could be the best option. Aside from that, the outdoors provides an opportunity to exercise or take your dog for a stroll. Check the local news to see if there have been any recent limitations or self-quarantine orders put into effect. Visit www.acsm.org/ read-research/newsroom/news releases/news-detail/2020/03/16/staying-physically-active-during-covid-19- pandemic for additional information on how to maintain your regular exercise routine while quarantined at home.