Tips for a healthy life from the World Health Organization
World Health Organization (WHO) releases new guidelines for a healthy life. The guidelines provide advice on how to make positive lifestyle choices to reduce the risk of developing chronic diseases. The guidelines are based on the best available evidence and aim to support people in making informed choices about their health. The guidelines recommend that people should: - Limit their intake of sugar-sweetened beverages - Restrict their intake of saturated and trans fats - eat a variety of fruits and vegetables - limit their intake of red and processed meats - get at least 150 minutes of moderate-intensity aerobic physical activity per week - limit their intake of alcohol - do not smoke - practice healthy sleep habits Making these lifestyle changes can help reduce the risk of developing chronic diseases such as obesity, heart disease, stroke, and cancer.
1. Eat a variety of healthy foods. 2. Maintain a healthy weight. 3. Be physically active. 4. Limit your intake of sugar and salt. 5. Drink alcohol in moderation, if at all. 6. Don't smoke. 7. Get enough sleep.
1. Eat a variety of healthy foods.
One of the best ways to maintain good health is to eat a variety of healthy foods. This means eating a variety of different types of foods from each of the food groups. The food groups are: -Fruits and vegetables -Grains -Protein foods -Dairy -Oils How much you need from each food group depends on your age, gender, and activity level. The best way to figure out how much you need is to talk to a registered dietitian or nutritionist. When it comes to eating a variety of healthy foods, it’s important to choose foods that are: -Fresh -Minimally processed -without added sugars, fats, or salts Eating a variety of healthy foods is one of the best ways to maintain good health. So, make sure to include a variety of different types of foods in your diet from each of the food groups. This will help ensure that you’re getting all the nutrients you need to stay healthy and live a long, happy life.
2. Maintain a healthy weight.
The World Health Organization (WHO) recommends maintaining a healthy weight by eating a nutritious diet and exercising regularly. A healthy weight can help reduce your risk of developing chronic diseases such as heart disease, stroke, and type 2 diabetes. To maintain a healthy weight, the WHO recommends eating a diet that is rich in fruits, vegetables, and whole grains, and low in saturated fats and sugar. It is also important to get enough exercise. The WHO recommends that adults should get at least 150 minutes of moderate-intensity aerobic activity every week. This can include walking, running, cycling, or swimming. If you are struggling to maintain a healthy weight, talk to your doctor or a registered dietitian. They can help you develop a plan to reach and maintain a healthy weight.
3. Be physically active.
The World Health Organization recommends that adults should do at least 150 minutes of moderate-intensity aerobic physical activity per week, or 75 minutes of vigorous-intensity aerobic physical activity per week. However, being physically active doesn’t just mean going to the gym or going for a run. There are many different ways to be physically active, and it’s important to find an activity that you enjoy and can stick to. Some tips for being physically active: -Find an activity that you enjoy: If you’re not enjoying the activity you’re doing, you’re less likely to stick to it. There are many different types of physical activity, so find one that suits you. -Set yourself some goals: Having goals to work towards will help you stay motivated. -Make it a part of your routine: Try to make physical activity a part of your daily routine, rather than something you have to force yourself to do. -Be consistent: It’s important to be consistent with your physical activity, rather than doing it sporadically. -Listen to your body: Don’t push yourself too hard, and listen to your body when it comes to rest. Physical activity is important for overall health and wellbeing, so it’s important to find ways to be active that work for you.
4. Limit your intake of sugar and salt.
The World Health Organization recommends limiting your intake of sugar and salt to maintain a healthy lifestyle. Overconsuming sugar and salt can lead to a variety of health problems, including heart disease, stroke, and high blood pressure. By limiting your intake of these substances, you can help keep your heart healthy and your blood pressure under control. One way to limit your sugar intake is to avoid sugary drinks such as soda, energy drinks, and fruit juices. Instead, opt for water or unsweetened tea or coffee. You can alsonatural sugar-free foods like fruits, vegetables, and whole grains. Another way to cut down on sugar is to cook your own meals at home using fresh ingredients rather than processed foods. When it comes to salt, it is important to choose the right type. There are two main types of salt: table salt and kosher salt. Table salt is highly refined and usually has added iodine. Kosher salt is less refined and does not contain iodine. The best type of salt to consume is sea salt, which is neither refined nor iodized. By following these tips, you can help improve your overall health and well-being. Sugar and salt are essential to our diets, but it is important to consume them in moderation. By making small changes to your diet, you can make a big difference in your health.
5. Drink alcohol in moderation, if at all.
In order to maintain a healthy lifestyle, the World Health Organization recommends limiting alcohol consumption or avoiding it altogether. There are many risks associated with heavy drinking, such as liver disease, cancer, and heart disease. Additionally, alcohol consumption can interfere with medications and lead to accidents and injuries. If you do choose to drink, the WHO recommends doing so in moderation. For men, this means no more than two drinks per day and for women, no more than one. It is also important to remember that certain types of alcohol contain more alcohol than others. For example, beer generally has a lower alcohol content than liquor. There are a few things you can do to help you drink in moderation.First, try to Alternate between non-alcoholic and alcoholic drinks. This will help you pace yourself and prevent you from becoming too intoxicated. Second, avoid drinking on an empty stomach. Eating will help slow down the absorption of alcohol into your system. Lastly, know your limit. Pay attention to how your body is reacting to the alcohol you are consuming and don’t hesitate to stop drinking if you feel you’ve had enough. By following these guidelines, you can help reduce your risk of developing health problems associated with alcohol consumption.
6. Don't smoke.
Smoking is one of the leading causes of preventable death globally, and is a major risk factor for a number of diseases including cancer, lung disease and heart disease. The World Health Organization (WHO) recommends that people avoid smoking to reduce their risk of these and other health conditions. There are a number of ways to avoid smoking, including quitting smoking altogether, abstaining from smoking in certain situations, and avoiding exposure to second-hand smoke. Quitting smoking can be difficult, but there are a number of resources available to help people quit, including counseling, medication, and support groups. Abstaining from smoking in certain situations, such as around children or in enclosed spaces, can also help reduce exposure to second-hand smoke and protect those around you from its health risks. Finally, avoiding exposure to second-hand smoke is also important. Second-hand smoke is the smoke that comes from the burning end of a cigarette, cigar, or pipe, as well as the smoke exhaled by the smoker. Exposure to second-hand smoke can cause a number of health problems, including respiratory infections, lung cancer, and heart disease. It is important to avoid exposure to second-hand smoke, especially if you have children.
7. Get enough sleep.
The World Health Organization (WHO) recommends that people aged 18-64 years old should sleep for 7-8 hours a day. Sleeping less than this can have a negative impact on health, including an increased risk of obesity, heart disease, stroke, and diabetes. A good night's sleep is important for overall health and can help to reduce stress, improve moods, and boost productivity. To get a good night's sleep, the WHO recommends avoiding caffeine and alcohol before bed, as well as being sure to maintain a regular sleep schedule. If you regularly have trouble sleeping, it is important to speak to a doctor as this can be a sign of an underlying health condition. Insomnia can be caused by medical conditions, such as restless leg syndrome, sleep apnea, and depression. Treating the underlying condition can help to improve sleep quality. There are a few things that people can do to make it easier to fall asleep and stay asleep throughout the night. Creating a bedtime routine can help to signal to the body that it is time to sleep. This can include taking a warm bath, reading a book, or stretching. It is also important to create a sleep-friendly environment in the bedroom. This means keeping the room dark, quiet, and cool. Using a white noise machine can help to block out disruptive noises. Finally, avoiding screen time in the hour before bed can help to improve sleep quality.
Overall, the World Health Organization offers some great tips for living a healthy life. These tips include eating healthy foods, maintaining a healthy weight, being physically active, and avoiding tobacco and alcohol use. Taking these steps can help you live a long and healthy life.
