how to make healthy body tips

  how to make healthy body tips

1. Eat a healthy diet

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Eat a combination of  the different food, including fruit, vegetables, legumes, nuts and whole grain. Adult should eat at least five portions (400g) of  the fruit and vegetables per day. You can improve your intake of fruit and vegetables by always counting veggies in the your meal; eating fresh fruit and vegetable as snack; eating a variety of fruits and vegetables; and eating them in season. By eating healthy, you will reduce your risk of malnutrition and noncommunicable diseases  such as diabetes, heart disease, and cancer.

2. Consume less salt and sugar

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Filipinos consume twice the recommended amount of  the sodium, putting them at risk of  the high blood pressure, which in the  turn increases the risk disease and stroke. Most people sodium through salt. Reduce your salt intake to per day, equivalent to about  teaspoon. It’s easier to do this by limiting the amount of the salt, soy sauce, fish sauce and other high-sodium condiment when edit meals; detach  salt, seasoning and condiment from the your meal table; ignore  salty snack; and select low-sodium product.

3. Reduce intake of harmful fats

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the Fat consumed should be less than 30% of  the your total energy intake. This will help  unhealthy weight gain and . There are the different type of the fats, but unsaturated fats are preferable over dripping fat and trans-fat. WHO recommend reducing saturated fats to less than 10% of total energy intake; reducing-fats to less than 1% of total energy intake; and replacing both saturated fats and tran-fats to unsaturated fats.

4. Avoid harmful use of alcohol

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There is no safe level for drinking alcohol. Consuming alcohol can lead to the  health problem such as mental and outward disorders, counting alcohol belief , major such as liver cirrhosis, some cancers and heart diseases, as well as injuries resulting from the power.

and road and collision.

5. Don’t smoke

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the Smoking tobacco causes NCD such as lung disease, and stroke. Tobacco kill not only the direct smokers but even non-smokers through second-hand display., there are the around 15.9 million Filipino adult who smoke tobacco but 7 in 10 smokers are charm plan to the quit.

6. Be active

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the Physical activity is the defined as any totally movement produced by the skeletal muscles that need energy cost. This insert exercise and activities tried while working, playing, carrying out household chore, travelling, and engaging in enjoyment pursuit. The amount of  the physical activity you need depends on your age group but adult aged 18-64 year should do at least 150 minute of moderate-intensity physical activity throughout the week. the grow modest-intensity physical activity to 300 minutes health benefit.

7. Check your blood pressure regularly

^{_{Photo: WHO/F.}} Hypertension, high blood pressure, is the called a “silent killer”. This is the because many people who have hypertension may not be aware of the problem as may not have any symptom.  rampart , hypertension can lead to heart, brain, kidney and other diseases. Have your blood pressure checked regularly by a health worker so you know your number. If your blood pressure is the high, get the advice of  the health worker. This is vital in the forestall and control  hypertension.
8. Get tested
Getting yourself tested is  important step in knowing your health status, especially when it comes to HIV, hepatitis B, sexually-transmitted infections and tuberculosis (TB). Left untreated, these diseases  lead to serious complications and even death. Knowing your  means you will know how to either continue preventing these diseases or, if you find out that you’re positive,  care and treatment that you need. Go  a public or private health facility, wherever you are comfortable, to have yourself tested.

9. Get vaccinated

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10. Practice safe sex

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Vaccination is one  the most effective ways to prevent diseases. Vaccines  with your body’s natural defenses to build protection against diseases like cervical cancer, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, polio, rabies, rubella, tetanus, typhoid, and yellow fever.  

Looking after your sexual health is important for your overall health  well-being. the Practice safe sex to the prevent HIV and other sexually convey poison like syphilis and syphilis. There are the available prevention measures such as -exposure protection ( that will protect you from HIV and condoms that will protect you from HIV and other.