Health tips for the new year

THE start of a new decade brings with it new resolutions to improve one’s life, including a healthier lifestyle. Here are some of the practical health tips to help you start off towards healthy living.

Consume less salt and sugar

Filipinos 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 their sodium through salt. Reduce your salt intake to five grammes per day, equivalent to about one 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; removing salt, seasonings and condiments from your meal table; avoiding salty snacks; and choosing low-sodium products.

On the other hand, consuming excessive amounts of sugars increases the risk of tooth decay and unhealthy weight gain. In both adults and children, the intake of free sugars should be reduced to less than 10 percent of total energy intake.

This is equivalent to 50 grammes or about 12 teaspoons for an adult. WHO recommends consuming less than 5 percent of total energy intake for additional health benefits. You can reduce your sugar intake by limiting the consumption of sugary snacks, candies

and sugar-sweetened beverages.

Reduce intake of harmful fats

Fats consumed should be less than 30 percent of your total energy intake. This will help prevent unhealthy weight gain and non-communicable diseases (NCDs). 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 percent of total energy intake; reducing trans-fats to less than 1 percent 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.

Avoid harmful use of alcohol

There is no safe level for drinking alcohol. Consuming alcohol can lead to health problems such as mental and behavioural disorders, including alcohol dependence, major NCDs such as liver cirrhosis, some cancers and heart diseases, as well as injuries resulting from violence and road clashes and collisions.

Do not smoke

Smoking tobacco causes NCDs such as lung disease, heart disease and stroke. Tobacco kills not only the direct smokers but even non-smokers through second-hand exposure. If you are currently a smoker, it’s not too late to quit. Once you do, you will experience immediate and long-term health benefits.

Be active

Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. This includes exercise and activities undertaken while working, playing, carrying out household chores, travelling and engaging in recreational pursuits.

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. — World Health Organisation.