Try to follow and understand best tips of healthy life style

1.      Eat a healthy diet

Consumption of vegetables and fruits is necessary in five portions a day for adults. You can include variety of seasonal vegetables and fruits in your meal. You will reduce your risk of diseases due to bad dietary habits and noncomunical diseases like diabetes, heart diseases,stroke and cancer.

2. Consume less salt and sugar

High amount of sodium in a day, become a cause of high blood pressure, due to this increase the risk of high blood pressure and stroke. Majority of people get their sodium through salt. Diminish your salt intake to one teaspoon per day.

On the other hand, consumption of sugar in high quantity increases the risk of unhealthy weight gain and tooth decay. The intake of sugar should be reduced about 12 teaspoon for adults. The intake of sugar can be reduced by decereasing the use of sugary snacks,candies and liquid sugary juices.

3. Reduce intake of harmful fats

The consumption of fat should be < 30% of your total energy intake. There are different types of fats, but unsaturated fats are useable for us than saturated and trans- fats. The useable unsaturated fats are present in fish, nuts, soybeans and olive oil; saturated fats are present in meat, coconut oil, ghee and cream; and trans fats are present in frozen pizza,cookies,biscuits,cooking oil, fried and baked foods.

4. Avoid harmful use of alcohol

Alcohol is not safe for health at any cost. Consumption of alcohol can lead to mental and behavioral disorders. On the mean while other alcohol dependent liver diseases such as cirrhosis, some injuries from violence and road clashes.

5. Don’t smoke

Smoking tobacco caused lungs diseases, heart and stroke. Tobacco harms smokers directly but indirectly it destroys nonsmokers. Lungs diseases caused by smoking include COPD, which includes emphysema and chronic bronchitis. The most common cause of the lungs cancer are smoking.

6. Be active

Physical activity is defined as any bodily movement produced by contraction of skeletal muscles that requires energy expenditure. It includes   exercise and activities during working, playing or other activities. The energy expenditure can be measured in kilocalories. The amount of physical activity depends on age group of an human. Adults (18-64years) should do moderate level of physical activity at least 150 minutes per week. For additional benefits increase your physical activity to 300 minutes per week.

7. Check your blood pressure regularly

High blood pressure also called hypertension is blood pressure that is higher than normal. Many people who have hypertension may not be aware of the problem and it may not have any symptom so, it is also called “silent killer”. An uncontrolled hypertension causes the brain kidney and other diseases. Your blood pressure should be checked on regular basis by a health worker so you know your normal numbers. If your blood pressure is high get the advice of a doctor.  

8. Get vaccinated

Vaccination is a simple, safe and effective way to prevent against harmful diseases. vaccination boost your natural body’s defense  system against diseases like cervical cancer, cholera, diphtheria, measles, hepatitis B ,pneumonia, polio, rabies, tetanus, rubella, typhoid, yellow fever and diphtheria.

9. Drink only safe water

Many water-borne diseases such as cholera, diarrhea, hepatitis,typhoid and polio is due to drinking of unsafe water. Check your safety measures for cleaning water. When you are unsure from your water source, boil your water at least one minute. This will destroy the harmful organisms in water.

10. Cover your face during sneezing and coughing

Cover your face during sneezing and coughing is a good manner habit.by doing this you can help to reduce the spread of germs especially highly contagious influenza virus. The centers of disease control and prevention (CDC) say proper hygiene practices can help prevent the spread of many respiratory illnesses like whooping cough etc.