by What is the best way to keep your body fit : As each decade begins, so too do resolutions to live healthier lifestyles and establish new ones. Here are 20 practical health tips to get your year off right in 2025.
Eat a healthy diet
Eat a variety of healthy foods, including fruit, vegetables, legumes, nuts and whole grains. Adults should aim to consume at least five portions (400g) of fruit and vegetables daily; you can increase this intake by always including veggies with meals; snacking on fresh fruit as snacks; selecting seasonal varieties when available and eating seasonally. By adopting healthy eating practices you will lower the risk of malnutrition as well as noncommunicable diseases (NCDs) such as diabetes, heart disease stroke and cancer.
Lessen salt and sugar consumption
Philippines consume twice the recommended level of sodium, placing themselves at risk of high blood pressure and subsequent heart disease and stroke. Most people get their sodium through salt. Aim to limit yourself to 5g (one teaspoon). Achieve this goal easily by restricting how much salt, soy sauce, fish sauce or other high-sodium condiments you add when cooking meals; eliminating salty snacks altogether from meal tables and opting for low sodium products instead.
Consumption of excessive sugars increases the risk of tooth decay and unhealthy weight gain in both adults and children alike, and WHO suggests restricting their free sugars intake to no more than 10% of total energy intake; that would equate to around 50g or 12 teaspoons for adults; WHO suggests cutting it even lower at 5-7% total energy intake for added health benefits. You can reduce sugar intake by cutting back on snacks such as cookies or candies that contain added sweeteners as well as beverages sweetened with sugary beverages like juice.
Reduce intake of harmful fats
Reduce fat intake as much as possible and consider switching over to healthier fat sources such as olive oil or butter for cooking purposes.
Fat should constitute no more than 30% of your energy intake to help avoid unhealthy weight gain and chronic diseases like NCDs. Of the various kinds of fats available, unsaturated ones tend to be preferred over saturated and trans fats; WHO suggests decreasing saturated fat consumption to no more than 10% while simultaneously replacing both with unsaturated varieties.
Fish, avocado and nuts, sunflower, soybean, canola and olive oils contain unsaturated fats; saturated fats include butter, palm and coconut oils as well as cream cheese, cream ghee and lard; while trans-fats can be found in baked and fried food as well as pre-packaged snacks like frozen pizza, cookies biscuits as well as cooking oils and spreads.
Staying away from harmful use of alcohol
Alcohol has no safe limits of consumption and may lead to health risks such as mental and behavioral disorders including alcohol dependence; major noncommunicable diseases (NCDs) like liver cirrhosis; cancer; heart diseases as well as violence-related injuries including road clashes or collisions resulting from violent encounters and violence-induced road traffic incidents and collisions.
Do Not Smoke
Smoking tobacco causes noncommunicable diseases (NCDs), including lung disease, heart disease and stroke. Secondhand exposure also poses a threat; currently 15.9 million Filipino adults smoke tobacco but 7 out of 10 smokers either plan or want to stop.
If you are currently smoking, now is not too late to quit and experience immediate and long-term health benefits from doing so. If you have never smoked before – that is even better! Do not start smoking and fight for your right to breathe air free from tobacco smoke.
Be Active
Physical activity refers to any bodily movement produced by skeletal muscles which requires energy expenditure, including exercise as well as activities undertaken while working, playing, carrying out household chores or travel and recreational pursuits. Adults aged 18-64 years should engage in at least 150 minutes of moderate intensity physical activity each week for health benefits – increasing this figure can further maximize wellbeing benefits.
Make an annual check up of your blood pressure.
Hypertension, or high blood pressure, has long been considered the silent killer due to the absence of symptoms for those living with it. Uncontrolled hypertension has the potential to damage heart, brain and kidney tissues as well as lead to other illnesses; be sure your numbers are checked regularly by health workers so you have an idea of your numbers; if yours are high seek advice from them as this will aid prevention and control measures against hypertension.
Get tested
Being tested is an integral step towards understanding your health status, especially when it comes to HIV, Hepatitis B, Sexually Transmitted Infections (STIs), and Tuberculosis (TB). Left untreated, these diseases can lead to serious complications and even death – knowing your status allows you to either continue preventing these diseases from manifesting or get treatment as necessary if found positive for any. Visit a public or private health facility as soon as you feel ready so you can receive testing services and be tested.
Get Vaccinated
Vaccinations are one of the best ways to protect yourself against diseases. Working alongside the natural defences in your body, vaccines provide vital protection from cervical cancer, cholera, diphtheria, hepatitis B, influenza, measles mumps pneumonia polio rubella tetanus typhoid and yellow fever.
As part of the Department of Health’s routine immunization programme in the Philippines, free vaccinations are distributed free to infants one year old or younger. Adolescents or adults interested in self-immunization should contact their physician if they would like an assessment or vaccination of themselves or another member.
Practice safe sex
Proper sexual health care is key for overall wellness. By practicing safe sex, you can prevent HIV and other sexually transmitted infections (STIs) like gonorrhoea and syphilis from emerging – available measures include pre-exposure prophylaxis (PrEP) against HIV as well as condoms that protect from multiple STIs such as HIV.
Cover your mouth when coughing or sneezing to keep germs at bay and avoid infection
Flu, pneumonia and tuberculosis can spread easily through the air. When an infected individual coughs or sneezes, infectious agents may spread via airborne droplets that travel further into the community. When feeling an urge to cough or sneeze coming on, cover your mouth as much as possible with either a face mask, tissue or elbow crook as soon as you feel you need protection – then dispose of both items responsibly afterwards.
Prevent Mosquito Bites
Mosquitoes are one of the world’s deadliest animals. Diseases like dengue fever, chikungunya fever, malaria and lymphatic filariasis spread by mosquitoes continue to impact Filipinos today and it’s important that we all take measures against mosquito-borne illnesses – like Japanese Encephalitis and Yellow Fever – by visiting areas known for mosquito-borne illness transmission or taking antimalarial medicines if traveling; otherwise wear light-coloured long sleeved clothing while using insect repellent while using window and door screens along with bed nets while cleaning weekly so as to destroy breeding sites where mosquito breeding spots exist if traveling; otherwise take these simple measures against mosquito-borne illnesses!
Follow Traffic Laws
Every year, road crashes claim over one million lives worldwide and injure millions more. Unfortunately, road traffic injuries are preventable through various government-mandated initiatives including legislation and enforcement; safer infrastructure standards; enhanced post-crash care services and better post-crash care options. You yourself can help to mitigate road collisions by adhering to traffic laws by using seatbelts for adults and child restraints for kids when necessary, wearing helmets when riding motorcycles and bicycles and not drinking and driving or using mobile phones while behind the wheel etc.
Avoid Unsafe Water
Drinking unsafe water can expose us to diseases like cholera, diarrhoea, hepatitis A, typhoid and polio; at least 2 billion people worldwide depend on drinking sources contaminated by human waste for drinking purposes; check with water concessionaires and refill stations before drinking their tap water or boiling for one minute in case there are unknown organisms present – then allow to cool naturally before sipping!
Breastfeed your babies from birth up until two years, or beyond if necessary
Breastfeeding provides the optimal food source for newborns and infants, according to WHO recommendations. WHO advises mothers begin breastfeeding within one hour after giving birth for optimal growth of babies during their first six months and beyond; further, breastfeeding has many health advantages beyond its benefits for babies such as reduced risks of cancers such as breast and ovarian, type II diabetes and postpartum depression for mother as well as being beneficial in general.
If you’re feeling down, talk with someone close who can offer support and comfort
Depression is an epidemic afflicting over 260 million people globally. Depression may manifest itself differently for each individual but generally makes you feel hopeless or worthless, have frequent negative and disturbing thoughts or experience an overwhelming sense of pain. If this describes you, remember you’re not alone – speak to someone close such as family member, friend, colleague or mental health professional about how you’re feeling; if harming oneself becomes imminent then contact the National Center for Mental Health’s hotline at 0917-899-USAP (8727).
Take antibiotics only as directed
Antibiotic resistance is one of the greatest public health threats of our era, leading to higher medical costs, extended hospital stays and even death from infection. Antibiotic use among both humans and animals has contributed significantly to its decline over the years; make sure only taking them under advice of qualified healthcare practitioners and only as directed in your treatment days plan; do not share antibiotics!
Clean your hands properly
Proper hand hygiene is crucial not only for healthcare providers but for all. Clean hands help prevent the spread of infectious illnesses; therefore it is recommended that when your hands become visibly dirty you use soap and water or an alcohol-based product to cleanse or rub.
Arrange your food properly
Unsafe food contains bacteria, viruses, parasites and chemical substances which have been linked with over 200 diseases from diarrhoea to cancers. When purchasing or preparing food, always check its labels or actual produce to make sure it’s safe. When following the Five Keys to Safer Food: (1) keep clean; (2) separate raw from cooked; (3) cook thoroughly; (4) keep temperature under safe limits and use safe water/raw materials
Have regular check-ups
Submit to regular health examinations Check-ups can help detect health problems before they arise, so regular appointments with health professionals are vital in diagnosing issues early and providing treatment solutions. Visit your nearby facility and check what services, screenings or treatments may be available to you.
12 Tips for Maintaining a Healthy Lifestyle
Staying healthy requires engaging in regular physical activity, eating nutritious food and cutting down on sugar and alcohol consumption – these are just some of the steps recommended to achieve long-term wellbeing.
Health is one of the most essential things you can do for yourself and those close to you.
Maintaining a healthy lifestyle involves many different tactics; whether that means making sure to consume plenty of fruits and veggies every day or going outside for regular walks, there isn’t just one answer.
To help build health and wellness into your everyday life, try adopting some or all of the 12 tips we outline here. Even adopting just some can have significant effects on both physical and mental wellbeing.
Maintain a healthy weight for you.
Maintaining a healthy weight can protect you from diseases like high blood pressure, high cholesterol, heart disease, stroke and type 2 diabetes.
What exactly constitutes a healthy range?
Your body mass index (BMI) and waist circumference can both help indicate whether you have a healthy weight, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). When making their recommendation on your weight range, doctors will also factor in age, ethnicity, body composition and health history factors.
Keep in mind, weight isn’t simply determined by a number on the scale; everyone’s ideal bodyweight varies accordingly, and working with a doctor to establish one can help determine your ideal goal weight.
Eat Nutritious Foods
Our bodies require a range of nutrients in order to stay fueled up and operating at their best, which means eating a diet rich in vitamins, minerals, and fiber; such as that found in fruits and vegetables (especially leafy greens), whole grains, legumes, nuts, lean protein sources such as lean beef or low fat dairy from trusted sources like the National Institutes of Diabetes and Digestive and Kidney Diseases Trusted Source.
Of course, it’s acceptable to indulge occasionally; however, for optimal health it would be ideal if the bulk of your daily meals and snacks consisted of those vital nutrients.
Eliminate processed and sugary food products.
Eat mostly nutrient-dense foods for optimal health. To do so, limit processed and packaged items which typically provide few essential vitamins, but often come packed with extra calories, fats, salts and added sugars – such as packaged cookies/chips/candies as well as sweetened cereals containing added sweeteners such as soda.
If you are having difficulty giving up packaged or fast food snacks, one approach could be swapping these processed items out gradually for whole food meals and snacks instead. While making big life changes is never simple or straight-forward, setbacks should never derail you from striving to be better!
Drink water and stay hydrated
Stay hydrated by drinking plenty of water throughout the day and remaining hydrated by staying hydrated with each bite you consume.
Hydration isn’t just for quenching thirst; it also keeps both body and brain working optimally. Drinking enough water may not only boost cognitive capabilities but may also aid in:
Your body needs water in order to function optimally – drinking eight to 13 cups daily should help to promote digestion, increase your energy, decrease joint pain, and enhance heart health. Advise on how much water to drink per day may differ according to individual circumstances, but an aim between 8-13 cups daily would make an effective goal.
Exercise regularly
Moving your body regularly offers many health advantages, such as:
boosting your mood
giving you more energy
building muscle
protecting your bones
losing or maintaining weight
helping you get better sleep
Regular exercise can play an invaluable role in protecting against chronic conditions, including cardiovascular disease, type 2 diabetes and some forms of cancer.
According to the Department of Health and Human ServicesTrusted Source, you should aim for 150-300 minutes of moderate intensity aerobic exercise or 75 minutes of vigorous intensity physical activity each week, respectively.
Reduce sitting and screen time
Avoiding sitting can increase heart pumping activity while improving overall health.
Prolonged sitting and sedentary behavior has been linked with increased risks of heart disease, weight gain and early mortality; but regular physical exercise alone cannot counterbalance its negative impacts. So it is wise to schedule workouts throughout the day while taking breaks from sitting; additionally limiting screen time may not do any harm either!
Get outdoors daily
Discovering nature can provide invaluable perspective-shifting benefits, not to mention mental health advantages. Spending time outdoors not only can ease symptoms of depression but can also make you more relaxed and focused when paying attention to your environment.
Just being outside can also help alleviate feelings such as worry and sadness while increasing happiness, optimism and connection with nature – not forgetting sunlight providing valuable vitamin D!
Make time for restorative sleep
Sleep is essential to our overall health; getting plenty of quality shuteye will support it immensely. Sleep allows the body to complete many essential processes during restful nights such as:
Maintaining physical functions.
Rebuilding muscle tissue
Revitalizing energy reserves is the goal.
Sleep deprivation affects memory formation and processing in your brain, leaving you irritable, emotional and struggling to focus. Chronic lack of restful slumber increases risk factors like cardiovascular disease, type 2 diabetes and depression – so make sure that you get adequate rest!
Given these considerations, most adults require between 7-9 hours of restful slumber each night.
Limit Alcohol
Moderation with alcohol intake is perfectly fine, however experts advise limiting drinking to no more than one or two drinks each day for women, according to Department of Agriculture Dietary Guidelines and one or two per day for men (Trusted Source).
Consuming more than this could have serious repercussions for your health. A typical drink consists of 12 ounces of beer, 5 ounces of wine or 1.5 ounces of hard liquor such as gin or vodka.
According to Harvard School of Public Health research, some alcohol may provide health benefits; however, newer researchTrusted Source suggests no amount is truly “safe”. If you choose to drink at all, be mindful that any consumption should occur only occasionally and in moderation.
Stop smoking (if you smoke)
Smoking releases harmful chemicals into your body that can wreak havoc with lung tissue, cardiovascular health and beyond. No wonder it is considered the leading risk factor for lung cancer!
Quitting smoking is one of the best things you can do for your health, regardless of age or duration of use, according to research conducted by the Centers for Disease Control and Prevention (CDC)Trusted Source. Quitting can add years to your lifespan according to this source.
Recognizing that quitting smoking would be beneficial to your health is one thing; actually doing it may be another matter altogether. Luckily, there are resources and medications that can assist in making this transition easier.
Consider taking a multivitamin supplement
Multivitamins should become part of your routine if there is nutritional deficiency due to:
Malabsorption issues often accompany pregnancy of women aged 50 or above, according to experts.
Researchers remain divided as to whether multivitamins can actually work to improve health, according to Harvard School of Public Health; nevertheless, taking daily multivitamin supplements within recommended daily allowance probably won’t harm you either.
Stay on top of health screenings and annual check-ups by scheduling screenings as recommended
Life gets busy and regular physicals and dental check-ups may slip your mind; but according to the Centers for Disease Control (CDC) Trusted Source these exams should remain part of a proactive healthcare regimen.
Staying healthy also includes attending annual health screenings that you are due for — such as breast mammography or colonoscopy exams — which may help detect disease early and make its treatment simpler. Furthermore, keeping up-to-date on vaccinations helps safeguard against certain infections or diseases.
Scheduling regular appointments with both your physician and dentist are one of the best ways to promote health in life.
