HEALTH

Health tips for the new semester

As we are entering into the fourth week of the second semester, there are some tips that we can take with us in order to stay healthy throughout the end of the session so as to relieve some of the stress that comes with the demands of school. The following health tips will give us ideas on what to take in or eat in order to stay healthy.

1 Eat a healthy diet

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

2 Reduce your intake of salt and sugar

Reduce your salt intake to 5g per day, equivalent to about one teaspoon. It’s easier to do this by limiting the amount of salt and other high-sodium condiments when preparing meals, 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% of total energy intake. This is equivalent to 50g or about 12 teaspoons for an adult. WHO recommends consuming less than 5% 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.

3 Reduce intake of harmful fats

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

4 Avoid harmful use of alcohol

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

5 Avoid smoking

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

6 Prepare your food correctly

Unsafe food containing harmful bacteria, viruses, parasites or chemical substances, causes more than 200 diseases; ranging from diarrhea to cancers. If you are preparing food, make sure you follow the Five Keys to Safer Food: (1) keep clean; (2) separate raw and cooked; (3) cook thoroughly; (4) keep food at safe temperatures; and (5) use safe water and raw materials.

7 Drink only safe and clean water

Drinking unsafe water can lead to water-borne diseases such as cholera, diarrhea, hepatitis A, typhoid and polio. In a setting where you are unsure of your water source, boil your water for at least one minute. This will destroy harmful organisms in the water. Let it cool naturally before drinking.

8 Take only prescribed antibiotics

Antibiotic resistance is one of the biggest public health threats in our generation. When antibiotics lose their power, bacterial infections become harder to treat, leading to higher medical costs, prolonged hospital stays, and increased mortality. Antibiotics are losing their power because of misuse and overuse in humans. Make sure you only take antibiotics if prescribed by a qualified health professional. And once prescribed, complete the treatment days as instructed. Never share antibiotics.

These health tips on what to take into your body will make you to become healthy as well as boosting your immune system when taking in or eating the right thing.