Top 10 health tips  for everyday Living with good health 2021

1. To Eat a variety of foods :

For good health, we need more than 40 different nutrients,  no single food can supply them all. It is not about a single meal, it is about a balanced food choice over time that will make a difference!

2.Eat Healthy Foods:

Eat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains. Adults should eat at least five portions (400g) of fruit and vegetables per day. 

Top 10 health tips  for everyday Living with good health 2021

You can improve your intake of fruits and vegetables by always including veggies in your meal; eating fresh fruit and vegetables as snacks; 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 (NCDs) such as diabetes, heart disease, stroke and cancer.

3.Drink some water especially before meals:

Drinking enough water can have numerous benefits.

Surprisingly, it can boost the number of calories you burn.

Top 10 health tips  for everyday Living with good health 2021

Two studies note that it can increase metabolism by 24–30% over 1–1.5 hours. This can amount to 96 additional calories burned if you drink 8.4 cups (2 liters) of water per day. Trusted Source
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The optimal time to drink it is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44%

4.Reduce intake of harmful fats:

Fats consumed should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain and NCDs.

Fat food

 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% of total energy intake; reducing trans-fats to less than 1% 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; and trans-fats are found in baked and fried foods, and pre-packaged snacks and foods, such as frozen pizza, cookies, biscuits, and cooking oils and spreads.

5.Plenty of fruits and vegetables:
Top 10 health tips  for everyday Living with good health 2021

Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fibre. We should try to eat at least 5 servings a day. For example, a glass of fresh fruit juice at breakfast, perhaps an apple and a piece of watermelon as snacks, and a good portion of different vegetables at each meal.

6.Don’t 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. Currently, there are around 15.9 million Filipino adults who smoke tobacco but 7 in 10 smokers are interested or plan to quit.
Top 10 health tips  for everyday Living with good health 2021

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. If you are not a smoker, that’s great! Do not start smoking and fight for your right to breathe tobacco-smoke-free air.

8.Get enough sleep

The importance of getting enough quality sleep cannot be overstated.

Top 10 health tips  for everyday Living with good health 2021

Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance. 

What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to an 89% and 55% increased risk of obesity in children and adults, respectively.

When you’re exposed to bright lights in the evening, it may disrupt your production of the sleep hormone melatonin. 

One strategy is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.

This allows melatonin to be produced as if it were completely dark, helping you sleep better.  Sourc

9.Take care of your relationships

Social relationships are incredibly important not only for your mental well-being but also your physical health.

Top 10 health tips  for everyday Living with good health 2021

Studies show that people who have close friends and family are healthier and live much longer than those who do not. 

10.Make healthy eating and physical activities fun:

Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. 

Top 10 health tips  for everyday Living with good health 2021

Be adventurous - try new sports, games and other activities as well as new foods. 

You'll grow stronger, play longer , and look and feel better! Set realistic goals - don't try changing too much at once.

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