The beginning of the new decade brings new decisions for the improvement of human health as well as a healthier lifestyle. Here are 20 health tips that can help you start looking for a healthier place by 2021.

1. Eat a healthy weight loss program

Eat a combination of different ingredients including fruits, vegetables, grains, nuts, and grains. Adults should eat at least five servings (400 grams) of fruits and vegetables a day. You can improve your vegetarian diet by sticking with vegetables in your diet; eating fresh fruits and vegetables as a snack; Eating the end result spread with vegetables, And the pride of time. With a healthy diet, you can reduce your risk of malnutrition and non-communicable diseases (NCDs) such as diabetes, heart disease, stroke, and most cancers.

2. Eat salt and a little sugar

Filipinos consume twice the recommended sodium content, which leads to high blood pressure, which increases the risk of heart disease and stroke. Most salts contain sodium. Reduce your salt intake to 5 grams a day, equivalent to one teaspoon. It is easy to try when preparing food by reducing salt, soy sauce, fish sauce, and various over-sodium spices; Remove salt, spices and seasonings from your dining table; Stopping eating salty foods; And selecting of low sodium products.

Otherwise, eating extra sugar will increase the risk of fat loss and weight loss. For both adults and children, free sugar intake should be less than 10% of normal energy levels. This equates to 50 grams or about 12 teaspoons for an adult. The WHO recommends that less than 5 percent energy be used for additional health benefits. You can reduce your sugar intake by avoiding sugary foods, sweets and sugary foods.

3. Reduce your fat intake

Fuel consumption should be less than 30% of your total energy consumption. There are different types of fats, but unsaturated fats are better than saturated fats and trans-fats. The WHO recommends reducing fuel consumption by less than 10% of total energy consumption; Reducing fat by less than 1% of total available energy; And converts saturated fats and trans-fats into saturated fats.

Ineffective oils are found in fish, avocado and nuts, as well as sunflower, soybean, canola and olive oils; Saturated fats found in lean meats, butter, palm and coconut oils, creams, cheeses, ghee and butter; And fried oil is found in baked and fried ingredients, as well as pre-packaged snacks and ingredients, as well as frozen pizza, cookies, biscuits, cooking oil and leftovers.

4. Avoid alcohol abuse

There can be no safe level of alcohol consumption. Alcohol consumption can lead to fitness problems including mental and behavioral problems, as well as alcoholism, major NCDs that lead to cirrhosis of the liver, minor cancers and heart disease, as well as injuries due to violence and road collisions and collisions.

5. Don't smoke

Smoking causes NCD, which includes lung disease, heart disease, and stroke. Tobacco killing is not very good now for those who smoke directly, even through non-smokers through 2D-hand promotions. Currently, there are 15.9 million smokers in the Philippines, but 7 out of 10 smokers are interested or planning to quit.

If you are currently a smoker, it is not too late to quit. After doing this, you will experience immediate and long term health benefits. If you don't smoke, that's great! Don't start smoking right now and fight to your right to breathe in the smoky air.

6. be enthusiastic

Exercise is defined as any physical activity produced in the form of bone mass required to expend energy. These include jogging, sports, family activities, exercise and activities while engaging in travel and leisure activities. The amount of exercise you need depends on your age, but 18-64 year olds should do at least 150 minutes of intensive exercise at some point during the week. Increase your physical activity to 300 minutes a week to get the benefits of fitness.

7. Check your blood pressure regularly

High blood pressure or high blood pressure is called a “silent killer”. This is because many people with high blood pressure may not be aware of the problem because it may have no symptoms or signs. If left unmanaged, high blood pressure can lead to various diseases, including heart, brain, and kidney disease. Check your blood pressure regularly using a health checker to understand your numbers. If your blood pressure is high so call a near doctor It is important in preventing and controlling high blood pressure.

8. Testing

Self-examination is an important step in understanding your health status, especially with regard to HIV, Hepatitis B, Sexually Transmitted Infections (STIs) and Tuberculosis (TB). Left untreated, these diseases can lead to serious problems or even death. Understanding your condition can help you find ways to prevent these diseases or, if you know you are on the right side, get the care and remedies you need. To check yourself, you can go to a public or private hospital wherever you are safe.

9. Get nine vaccines

Vaccination is an easy way to prevent your infections. Vaccines work with herbal remedies to protect against diseases such as cervical cancer, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, polio, rabies, rubella, tetanus, typhoid and yellow fever.

In the Philippines, free immunizations are offered to 1-year-old children and adults as part of the eligibility immunization program. If you are a teenager or an adult, you can ask your healthcare professional to check your immunization status or ask yourself if you would like to be vaccinated.

10. Practice safe sex

Finding your sexual health is important for your overall health. Practice safe sex to protect yourself from HIV and various sexually transmitted diseases such as gonorrhea and syphilis. Pre-exposure prophylaxis (PREP) should be a preventive measure to protect you from HIV and condoms to protect you from HIV and various sexually transmitted infections.

11. Cover your face when you cough or sneeze

Diseases including flu, pneumonia, and tuberculosis are transmitted through the air. If a swollen character coughs or sneezes, contagious advertisers can pass it on to others through airborne droplets. If you experience coughing or sneezing, be sure to cover your face with a face mask or tissue, and dispose of it carefully. If you do not have any muscles when you cough or sneeze, close your mouth with the curved (or inner) part of your elbow.

12. Prevent mosquito bites

Mosquitoes are one of the deadliest animals in the world. As dengue, mildew, malaria, and lymphatic filariasis are transmitted by mosquitoes affect Filipinos. Protect yourself and your family from mosquito-borne diseases. take simple steps If you go to a mosquito-borne disease, contact your healthcare provider for a vaccine to prevent infections, including Japanese encephalitis and yellow fever, or if you need to take anti-malarial drugs. use insect repellen and long-sleeved shirts and trousers,Wear light-colored At home, use window sills and doors, use mattress nets, and smooth the area every week to destroy mosquito breeding sites.

13. Compliance with Site Visitors Act

More than 1,000,000 people were killed and millions were injured in the Avenue crash. The prevention of road accidents for tourists can be prevented by the extended measures used by the government such as strict regulations and law enforcement, safe infrastructure and vehicle requirements, and pre-crash care. You can also prevent avenue crash by following traffic rules, including using seat belts and restraining your children, wearing a helmet while riding a motorcycle or bicycle, abstaining from alcohol and alcohol, and not using your cell phone while riding a bicycle.

14. Drink only safe water

Dangerous water use can cause water-borne diseases including cholera, diarrhea, hepatitis A, typhoid and polio. Worldwide, at least two billion people use polluted drinking water sources. Check the outlet and water filling station to make sure the water you are drinking is safe. In an area where you are not sure of your water source, boil your water for at least one minute. This will destroy harmful bacteria in the water. Let it cool openly before drinking.

15. Breastfeed babies from zero to 2 years and beyond

Breastfeeding is the high-quality manner to offer the correct food for newborns and toddlers. WHO recommends that mothers initiate breastfeeding within one hour of delivery? Breastfeeding for the primary six months is critical for the baby to grow up healthy. It is endorsed that breastfeeding is continued for up to two years and beyond. Apart from being beneficial to toddlers, breastfeeding is also precise for the mother as it reduces the chance of breast and ovarian most cancers, type II diabetes, and postpartum despair.

16. Speak to a person you trust in case you're feeling down

Depression is a common contamination global with over 260 million human beings affected. Despair can take place in different ways, but it might make you sense hopeless or worthless, or you would possibly consider poor and disturbing thoughts loads or have an awesome feel of pain. If you’re going via this, take into account that you are not alone. Communicate to a person you believe together with a member of the family, friend, colleague or mental health professional approximately the way you sense. If you experience that you are in danger of harming your self, contact the national center for mental fitness hotline at 0917-899-USAP (8727).

17. Take antibiotics best as prescribed

Antibiotic resistance is one in every of the most important public health threats in our generation. While antibiotics lose their power, bacterial infections turn out to be more difficult to deal with, leading to better clinical prices, prolonged hospital remains, and increased mortality. Antibiotics are dropping their electricity because of misuse and overuse in people and animals. Make sure you handiest take antibiotics if prescribed with the aid of a qualified health expert. And as soon as prescribed, entire the treatment days as told. Never proportion antibiotics.

18. Smooth your palms well

Hand hygiene is crucial now not only for medical examiners but for all and sundry. Clean hands can prevent the unfold of infectious illnesses. You have to handwash using soap and water while your hands are visibly dirty or handrub the usage of an alcohol-based product.

19. Prepare your meals correctly

Risky meals containing harmful micro organism, viruses, parasites, or chemical substances, reasons extra than 200 illnesses – are starting from diarrhea to cancers. When buying food at the marketplace or store, take a look at the labels or the real product to ensure it is safe to consume. In case you are preparing food, ensure you observe the five Keys to more secure food: (1) keep smooth; (2) separate raw and cooked; (three) cook dinner very well; (four) keep meals at safe temperatures; and (five) use secure water and raw substances.

20. Have normal check-ups

Regular check-united states of americacan help locate fitness troubles before they begin. Fitness professionals can assist find and diagnose health troubles early while your probabilities for treatment and cure are higher. Go to your nearest medical institution to test out the health offerings, screenings, and remedy which are reachable to you.