Health Tips

 

Health Tips  Outline

1. Eat lots of fruit and vegetables
2. Take more fish, including a portion of oily fish in eating menu
3. Have less saturated fat and sugar
4. Have less salt: no more than 6g a day for adults
5. Gain healthy weight
6. Do not stay thirsty.
7. Do not avoid breakfast.
8. To eat less at a  time
9. Give up energy drinks
10. Do not have soda
11. Increase Calcium and Vitamin D in  meal
12.  Add More Potassium in meal
13.  Limit Added Sugars
14.  Replace Saturated Fats
15. Have less Sodium
16. Focus Variety of Colors
17. Maintain a Heart-Healthy Diet
18. Remove  Your stress
19. Visit Your Doctor
20. Avoid smoking 

Description for Health Tips

1. Eat lots of fruit and vegetables

A diet which rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems also and have a positive effect upon blood sugar, which can help to  stay healthy.

 

2. Take more fish, including a portion of oily fish in eating menu

Oily fish which is rich in omega-3 polyunsaturated fatty acids, which have been shown to reduce inflammation and potentially lower the risk of heart disease, cancer, and arthritis. Both white and oily fish are good sources of lean protein. White fish contains fatty acids in smaller quantities.

 

3. Have less saturated fat

Most Saturated fats are found in animal-based foods like beef, pork, poultry, full-fat dairy products and eggs and tropical oils like coconut, and palm. Most cases they are typically solid at room temperature, they are sometimes called “solid fats. They  can cause problems with your cholesterol levels, which can increase your risk of heart disease.

 

4. Have less salt:

Too much sodium in the diet can lead to high blood pressure, heart disease, and stroke. It can also occurs calcium losses from bone.  Not more than 6g a day for adults is prohibited.

5. Gain healthy weight

Maintaining a healthy weight is important for overall health and can help you prevent and control many diseases and conditions. If you have higher weight you are at higher risk of developing serious health problems, including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers. So maintaining a healthy weight is so important: It helps you lower your risk for developing these problems, helps you feel good about yourself, and gives you more energy to enjoy life specially.

If your BMI is 18.5 to 23.5, it falls within the Healthy Weight range. If your BMI is 25.0 to 29.9, it means you are the overweight range. If your BMI is 30.0 or higher, it means you are the obese (very fatty) range .

BMI Calculation:

BMI = Body weight in kilograms divided by height in meters squared.

Mathemacally, BMi = Body weight (kg)/ height(m²).

 

 

6. Do not stay thirsty.

Having  enough water every day is important for your health. Enough water intake  can prevent dehydration, a condition that can cause unclear thinking, result in mood change, cause your body to overheat, and lead to constipation and kidney stones.

7. Do not avoid breakfast.

Breakfast is often called 'the most important meal of the day’ because breakfast breaks the overnight fasting period. It replenishes your supply of glucose to boost your energy levels and alertness,  it also provides other essential nutrients required for good health.

 

 

8. To eat less at a  time

Eat do not much at a time, it falls excessive pressure on digestive system, causes of stomach and sometimes it produces gastroenteritis. It less several times a day is prescribed for good health.

9. Give up energy drinks

Energy drinks are designed to give an “energy boost or increase” to the drinker by a combination of stimulants and energy boosters. The major constituent in most energy drinks is caffeine which is energy stimulating agent.

10. Do not eat soda

To keep your heart healthy and your life long by giving up your soda is good habit today. The British Medical Journal suggests that drinking sweetened sodas may contribute to heart failure, and your risk for heart failure is closely associated with diabetes, obesity and uncontrolled blood pressure, all of which have been linked to the regular consumption of sodas mostly.

 

11. Increase Calcium and Vitamin D in  meal

A balanced diet rich in calcium and vitamin D is only one part of an osteoporosis prevention or treatment program. Getting enough calcium is a strategy that helps strengthen bones at any age. But these strategies which are may not be enough to stop bone loss caused by lifestyle, medications, or menopause. We should take care so that calcium and vitamin D consumption is not over dose.

 

12. Add More Potassium in meal

Potassium helps your nerves to function and muscles to contract. It helps your heartbeat stay regular and balance. It also helps move nutrients into cells and waste products out of cells properly.  Potassium rich in diet helps to offset some of sodium's harmful effects on blood pressure.

 

13. Limit Added Sugars

Having too much sugar can contribute to people having too many calories, which can lead to weight gain. Overweight increases your risk of health problems such as heart disease, some cancers and type 2 diabetes etc.

14. Replace Saturated Fats

Saturated far is harmful for our health. Eat monounsaturated fat instead of saturated fat.  Select the food that is highest in monounsaturated fat. Peanut oil, canola oil and olive oil etc.are rich sources of monounsaturated fat.

15. Focus Variety of Colored fruit and vegetables

Colorful foods, which are generally fruits and vegetables, contain many of the vitamins and antioxidants. Diets high in antioxidants may reduce the risk of heart disease.  Papayas contain high levels of antioxidants vitamin A, vitamin C, and vitamin E, red tomato contain lycopene, carrot contain vitamin A.  These food fight against cancer, heart disease, vision loss, hypertension and other diseases.

16. Maintain a Heart-Healthy Diet

Heart-Healthy diet: Eat less saturated fat. Cut down on fatty meats and high-fat dairy products. Avoid high sodium (salt) content food.

17. Remove  Your stress

Removal of long-term stress can lower your risk for other conditions — like heart disease, obesity, high blood pressure, and depression. You can prevent or reduce stress by - Planning ahead. Deciding which tasks should be done   first or which task should be done later.

18. Avoid smoking:

We should avoid smoking. It causes cancer, heart disease, stroke, lung diseases, diabetes, and chronic obstructive pulmonary disease (COPD), which includes emphysema and chronic bronchitis. Smoking also facilitates risk for tuberculosis, certain eye diseases, and problems of the immune system, including rheumatoid arthritis.

 

19. Visit Your Doctor

Showing you to doctor on a regular basis helps you maintain a relationship with your doctor's practice, so that your doctor is aware of changes in your health and can address them quickly with changes in medication or helping you  to find a best specialist.