20 health tips for 2022
A better lifestyle is one of the new resolutions that come with the beginning of a new decade. Here are 20 useful health suggestions to get you started on the road to a healthy lifestyle in 2022.
The year 2022 is the ideal moment to resolve to improve your physical and mental health. Seize the chance to change your lifestyle so that you can be healthier all year long rather than creating a lot of overzealous new year’s resolutions (that we subsequently regret). Over time, even minor adjustments can result in a refreshing transformation.
yet unsure of where to begin? You’re insured, so don’t worry. To make 2022 your greatest and healthiest year yet, adopt these behaviors!
1. Eat a healthy diet
Consume a variety of foods, such as fruits, vegetables, legumes, nuts, and whole grains. At least five pieces (400g) of fruit and vegetables should be consumed each day by adults. By always include vegetables in your meals, snacking on fresh fruit and vegetables, eating a variety of fruits and vegetables, and eating them in season, you can increase the amount of fruits and vegetables you consume. You can lower your chance of developing noncommunicable diseases (NCDs), such as diabetes, heart disease, stroke, and cancer, by consuming a nutritious diet.
2. Consume less salt and sugar
Filipinos have twice the recommended sodium intake, which increases their risk of high blood pressure and, ultimately, heart disease and stroke. Salt is the main source of sodium for most individuals. Limit your daily salt consumption to 5g, or roughly 1 teaspoon. To make this easier, choose low-sodium foods and minimize your use of salt, soy sauce, fish sauce, and other high-sodium condiments when making meals. You should also remove salt from the dinner table and avoid salty snacks.
On the other side, consuming too much sugar raises your risk of developing tooth decay and gaining unhealthful weight. Free sugar consumption should be limited to less than 10% of total calorie intake in both adults and kids. For an adult, this is equal to 12 teaspoons or 50g. To further improve health, WHO advises ingesting less than 5% of total energy intake. By consuming fewer sugary snacks, candies, and beverages with added sugar, you can lower your daily sugar intake.
3. Reduce intake of harmful fats
Less than 30 percent of your daily calories should come from fat. This will aid in reducing NCDs and unhealthful weight gain. There are various types of fats, however unsaturated fats are preferred to trans- and saturated fats. The World Health Organization advises replacing both saturated and trans fats with unsaturated fats, lowering saturated fat intake to less than 10% of total energy intake, and lowering trans fat intake to less than 1% of total calorie intake.
Saturated fats are found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee, and lard. Trans-fats are found in baked and fried foods, as well as pre-packaged snacks and foods like frozen pizza, cookies, biscuits, and cooking oils and spreads. The healthier unsaturated fats are found in fish, avocado, nuts, and sunflower, soybean, canola, and olive oils.
4. Avoid harmful use of alcohol
There is no safe amount of alcohol consumption. Alcohol consumption can cause serious health issues like mental and behavioral disorders, including alcoholism, significant NCDs such liver cirrhosis, some malignancies, and heart diseases, as well as injuries brought on by violence and traffic accidents.
5. Don’t smoke
NCDs such heart disease, stroke, and lung disease are brought on by cigarette usage. Nonsmokers who are exposed to secondhand smoke from smokers also die from tobacco use. Around 15.9 million adult Filipinos consume tobacco today, although 7 out of 10 smokers are either interested in quitting or have plans to do so.
It’s not too late to stop smoking if you currently do so. Once you do, your health will improve both now and in the future. It’s excellent that you don’t smoke! Don’t start smoking and defend your freedom to breathe air free of cigarette smoke.
6. Be active
The term “physical activity” refers to any skeletal muscle-driven movement that involves the use of energy. This encompasses physical activity and activities done while working, playing, doing duties around the house, traveling, and having fun. Depending on your age group, you may require more or less exercise, but individuals between the ages of 18 and 64 should engage in at least 150 minutes per week of moderate-intensity exercise. For added health advantages, increase moderate-intensity exercise to 300 minutes per week.
7. Check your blood pressure regularly
High blood pressure, often known as hypertension, is dubbed a “silent killer.” This is due to the fact that many people with hypertension could not be aware of the issue since it might not show any symptoms. Uncontrolled hypertension can cause illnesses of the heart, brain, kidneys, and other organs. So that you are aware of your statistics, have your blood pressure checked frequently by a health professional. Consult a health professional for help if your blood pressure is high. This is crucial for the management and prevention of hypertension.
8. Get tested
Getting tested is a crucial first step in learning about your health status, particularly for STIs, hepatitis B, HIV, and tuberculosis (TB). These illnesses have the potential to cause fatal consequences if left untreated. Knowing your status allows you to either continue protecting yourself against these diseases or, if you find out you are positive, to seek the care and treatment you require. To have a test done on you, visit a clinic, either public or private, wherever you feel most at ease.
9. Get vaccinated
One of the best methods for disease prevention is vaccination. The natural defenses of your body are strengthened by vaccinations against illnesses including polio, rabies, rubella, tetanus, typhoid, typhoid fever, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, and yellow fever.
In the Philippines, as part of the Department of Health’s regular immunization program, free vaccines are given to children who are 1 years old and younger. Ask your doctor if you should verify your immunization status or get yourself vaccinated if you are an adult or adolescent.
10. Practice safe sex
For the sake of your general health and wellbeing, it’s crucial to take care of your sexual health. To avoid contracting HIV and other STDs like gonorrhea and syphilis, practice safe sex. Pre-exposure prophylaxis (PrEP), which protects against HIV, and condoms, which protect against HIV and other STIs are both preventive strategies that are readily available.
11. Cover your mouth when coughing or sneezing
The air can spread illnesses like the flu, pneumonia, and tuberculosis. Infectious agents can spread to others through airborne droplets when a sick person coughs or sneezes. Make sure you have covered your mouth with a face mask or used a tissue before disposing of it gently when you start to cough or sneeze. When you cough or sneeze without a tissue nearby, try to cover as much of your mouth with the crook (or inside) of your elbow.
12. Prevent mosquito bites
One of the deadliest critters in the world is the mosquito. Mosquito-transmitted illnesses like dengue, chikungunya, malaria, and lymphatic filariasis continue to plague Filipinos. Simple precautions can be taken to safeguard you and your loved ones from illnesses spread by mosquitoes. Ask your doctor if you need to get vaccinated against diseases like Japanese encephalitis and yellow fever, or if you need to take antimalarial medications if you’re going to a place where there are known mosquito-borne illnesses. Use bug repellent and dress in light-colored, long-sleeved shirts and slacks. Use window and door screens, bed nets, and weekly housecleaning to eliminate mosquito breeding grounds at home.
13. Follow traffic laws
Over a million people worldwide are killed and millions more are injured in traffic accidents. Through a number of policies put in place by the government, including strict regulation and enforcement, safer infrastructure and vehicle standards, and enhanced post-crash care, road traffic injuries can be avoided. By abiding by traffic laws, such as using a seatbelt for adults and a child restraint for your children, wearing a helmet when riding a motorcycle or bicycle, not drinking and driving, and avoiding using a cell phone while driving, you can also help to reduce traffic accidents.
14. Drink only safe water
Water-borne illnesses like cholera, diarrhea, hepatitis A, typhoid, and polio can spread through the consumption of contaminated water. At least 2 billion people throughout the world consume water that has been tainted with feces. To make sure the water you’re drinking is safe, check with your water concessionaire and water refilling station. Boil your water for at least one minute if you are unsure about your water source. By doing this, hazardous aquatic species will be eliminated. Let it naturally cool before consuming.
15. Breastfeed babies from 0 to 2 years and beyond
The greatest way to provide babies and infants the right diet is to breastfeed them. Within an hour of giving birth, moms should start nursing, according to WHO. For a baby to grow up healthy, breastfeeding is essential for the first six months. It is advised to continue nursing for up to two years and beyond. Breastfeeding is healthy for kids, but it’s also good for moms since it lowers the risk of postpartum depression, type II diabetes, and breast and ovarian cancer.
16. Talk to someone you trust if you’re feeling down
Over 260 million individuals around the world suffer from depression, making it a widespread disorder. Depression can show up in many different ways, but it often leaves you feeling worthless or hopeless, thinking a lot of unfavorable thoughts, or experiencing excruciating pain. Please keep in mind that you are not alone if you are going through this. Discuss your feelings with a trusted person, such as a member of your family, a friend, a work colleague, or a mental health professional. Call the National Center for Mental Health hotline at 0917-899-USAP if you think you might hurt yourself (8727).
17. Take antibiotics only as prescribed
One of the major concerns to public health in our generation is antibiotic resistance. Bacterial infections become more difficult to treat when antibiotic effectiveness declines, which raises healthcare expenditures, lengthens hospital stays, and increases mortality. Due to abuse and excessive use in both people and animals, antibiotics are losing their effectiveness. Make sure to only take antibiotics on a doctor’s prescription if necessary. Additionally, follow the suggested treatment schedule. Don’t ever give out antibiotics.
18. Clean your hands properly
Everyone should practice good hand hygiene, not only healthcare professionals. The spread of contagious diseases can be stopped by using clean hands. When your hands are obviously dirty, you should wash them by hand with soap and water or use an alcohol-based hand scrub.
19. Prepare your food correctly
More than 200 ailments, ranging from cancer to diarrhea, are brought on by contaminated food that contains dangerous bacteria, viruses, parasites, or chemical chemicals. To make sure the food you’re buying at the market or supermarket is safe to consume, look at the labels or the real produce. Follow the Five Keys to Safer Food if you are preparing food: Maintain cleanliness, separate raw from cooked food, cook thoroughly, maintain food at safe temperatures, and utilize safe raw materials and water.
20. Have regular check-ups
Health issues can be discovered early on with regular checkups. When your chances of receiving treatment and a cure are improved, health professionals can assist in identifying and diagnosing health conditions. Visit the medical center that is most convenient for you to learn more about the health services, examinations, and treatments that are offered there.