21 WHO Health Tips for 2021
Role: As we welcome the 21st year of the 21st century, we are deeply concerned about how to protect our health.
1. Eat natural foods
Today, the whole of humanity is forced to suffer from many diseases due to the artificiality of food. Therefore, there is no alternative to making food natural and healthy. Making food natural means using food as naturally as possible. Using food naturally is extremely beneficial for health.
Besides, special care must be taken to ensure that the naturalness and nutritional value of the food are not lost during cooking. Steaming, frying, and long-term cooking destroy the natural properties of food. Similarly, eating a balanced diet is equally important for health care.
There should be diversification in different types of food items to make the food balanced. Consumption of carbohydrates, proteins, fats, minerals, vitamins, water, and bran is a balanced diet and in addition to grains, pulses, nuts, and tubers, an adequate amount of fruits, vegetables, milk, yogurt, ghee, mohi, sprouts, etc. should be eaten.
Generally, we are consuming adequate amounts of carbohydrates, proteins, and fats, but not enough vitamins, minerals, and fiber. We need to have enough fruits and vegetables to get the required amount of vitamins and minerals.
The World Health Organization recommends that an adult consume 5 portions or 400 grams of fruits and vegetables. In this way, adequate intake of fruits and vegetables can prevent micronutrient deficiencies and prevent the spread of non-communicable diseases.
2. Let's adopt a healthy way of cooking
Today we are forced to face many kinds of health problems due to not knowing how to cook healthy food or cook food properly. Unhealthy food cooking involves cooking food in a healthier way, such as undercooking, overcooking, or using harmful chemicals. When food is not cooked properly, bacteria, viruses, fungi, and parasites can enter the body.
These bacteria can cause more than 200 types of diseases. In the same way, when food is cooked more than it needs, the nutrients, micronutrients, and proteins present in the food are decomposed and the food becomes worthless.
In the same way, adding harmful chemicals to food can make food toxic. Fish should not be overcooked or roasted. To make food healthier, the World Health Organization recommends keeping food clean, not mixing cooked and raw foods, cooking it with pleasure, not overheating over high heat and high heat, and using only healthy and safe spices.
3. Let's reduce the amount of salt
Salt is a compound made up of two elements called sodium and chloride. Both of these elements are essential elements for our body, but when we consume more or less of these elements than required, many problems appear in our health. Even high salt intake raises blood pressure.
Once blood pressure rises, many problems appear in our health. In fact, 2.5 million people die of starvation each year without knowing how to eat salt, and millions of people are forced to live with chronic problems such as high blood pressure, diabetes, stroke, paralysis, and kidney failure.
Therefore, the World Health Organization has recommended not to consume more than 5 grams of salt daily to live a healthy life. 5 gms of salt daily, about 2 gms or 2000 mg. Sodium is replenished. Similarly, 3.5 grams or 3500 mg of potassium should be supplied to our body daily. For this, it is advised to eat potassium salt instead of sodium salt.
To reduce the amount of salt we need to look for both visible and invisible sources of salt. Self-contained salt in food is a visible source, while already salted foods such as salty, lentils, spicy, old pickles, bhujia, etc. are invisible sources. When choosing foods, you need to know which foods contain the most salt. For this, you should not eat too much food if the salt is too high.
4. Don't eat too much sugar
Sugar is another healthy food after salt. Eating too much sugar in children causes tooth decay while eating too much sugar in adults causes obesity. In the same way, people who eat sugar have type 2 diabetes, heart disease, dandruff, various types of cancer, stress, anxiety, and depression, premature aging, fat accumulation in the liver, kidney damage, uric acid increase. Therefore, it is better not to eat sugar at all, but if you have to eat sugar, you should not eat more than 5 percent of the total calories.
5. Let's not eat unhealthy smoothies
To live a healthy life, you have to eat a controlled amount of fat and unhealthy fat should not be included in the diet. Unhealthy fats are mainly saturated fats and trans fats. Saturated fats are found in animal fats such as meat, eggs, ghee, sauna, butter, cheese, margarine, cream, coconut oil, palm oil, lard, etc. Trans fats are found in biscuits, cookies, vegetable oils, and oils that are heated frequently or over high temperatures.
When choosing fat, unsaturated fat should be selected. The main sources of unsaturated fats are vegetable oils such as almonds, apricots, avocados, zucchini, soybeans, sunflowers, olives, canola, and some special species of fish. There is recognition.
6. Let's not drink alcohol
Alcohol consumption kills 3.3 million people every year. In addition to death, long-term use of alcohol can lead to physical, mental, social, and behavioral problems. Similarly, with alcohol consumption, problems such as fatty liver disease, liver cirrhosis, cancer, heart disease, alcohol dependence, road accidents also appear. Therefore, it is not good to drink alcohol under any pretext.
7. Let's not smoke or use tobacco
Smoking and tobacco use kill 7.2 million people a year, and millions of people are forced to live with the adverse health conditions it causes. Tobacco use or smoking increases the risk of various cancers, as well as chronic diseases such as heart disease, asthma, cough, respiratory diseases, stroke, type-2 diabetes. In the same way, smoking affects the health of the people around.
8. Stay physically active
The fact that a person who smokes a cigarette daily carries the same risk of cancer as does a person who is not physically active may surprise many, but it is not surprising. Because those who lead sedentary lives not only have cancer, but also heart and blood vessel diseases, high blood pressure, diabetes, high blood cholesterol, obesity, osteoporosis, osteopenia, kidney stones, bone loss, intoxication, shoulder joint jam, mental bowel syndrome, and intestinal cancer. It also causes depression, vascular atherosclerosis, deep vein thrombosis, constipation, acidosis, indigestion, and insomnia.
According to The Lancet, the rising tide of inactive life does not prevent the 3.2 million direct deaths worldwide and the 25 million preventable deaths associated with other diseases each year. Being physically active means expending a lot of energy on the body's muscles. Spending energy in this way increases the metabolic activity in each of our cells and keeps the cells healthy. To be physically active, go for morning walks, run, skipping, beating, running a trade mill, playing sports, swimming, jumping on a trampoline, trekking, dancing, yoga, aerobics, Zumba, ballet, Activities such as salsa, hiking, cycling on the road, static cycling, going to the gym, climbing stairs, kumfukrante, usu playing, boating, doing water exercises, engaging in karma bari or garden work can be done.
The World Health Organization recommends at least 150 minutes of moderate physical activity a week to prevent disease and 300 minutes of physical activity a week to live a healthy life. Those who know how to do physically active exercises can also do some strenuous exercises to gradually strengthen the muscles.
9. Check your blood pressure from time to time
Today, one in four adults in the world suffers from high blood pressure, and 95 percent of them suffer from high blood pressure. High blood pressure is not a disease in itself but the mother of hundreds of diseases. This can lead to problems such as heart attack, stroke, kidney failure, eye attack (loss of vision), heart-swelling, narrowing of blood vessels, swelling and rupture, and mental and emotional illness.
Therefore, high blood pressure is diagnosed and treated in time. Diagnosis of high blood pressure should be done from time to time by using a device called a sphygmomanometer to check your blood pressure and if it is found to be wrong, it should be controlled by taking medicine.
10. Cover nose and mouth when coughing or sneezing
Today the whole world is plagued by airborne diseases. Health problems such as influenza, pneumonia, tuberculosis, and covid-19 are airborne diseases and these diseases kill millions of people every year. As these diseases are contagious, to prevent these diseases, the droplets of feces like saliva, sputum, the saliva of the patient should not be spread to other people and for this, the nose or mouth should be covered with a handkerchief or towel while coughing or sneezing. If you are suffering from such a disease, you should use a surgical mask or KN-95 mask throughout the transition period.
In other cases, if you have a cough or sneeze and you do not have a handkerchief or tissue paper, you should bend your elbows and cover your nose and mouth. Similarly, a person who is coughing or sneezing should not do such activities as sniffing or touching his mouth.
11. Avoid mosquito bites
Mosquito bites have spread many diseases such as malaria, kala-azar, Japanese encephalitis, yellow fever, chikungunya, dengue, and elephantiasis. In fact, mosquito bites kill people every year and make millions sick. The best way to prevent these diseases is to avoid mosquito bites. Measures such as using mosquito nets or mosquito repellent while sleeping to prevent mosquito bites, regularly spraying mosquito repellent in infected areas, destroying mosquito habitats (water freezing areas) can be adopted.
12. Let's drink healthy water
Lack of safe drinking water has led to the spread of waterborne diseases such as cholera, diarrhea, hepatitis-A, typhoid, and polio. Today, 2 billion people around the world are forced to drink unsafe and unhealthy water, which causes millions every year.
People are killed by unsafe drinking water and many people are infected with waterborne diseases. Therefore, drinking water needs to be clean, healthy, and safe. To ensure water security, we need to check the source of the water we are consuming. If the source is clean, the water can be filtered or boiled for 5 minutes.
13. If you are depressed, love someone you trust
Depression affects about 260 million people worldwide, and depression accounts for 90 percent of all suicides worldwide. The life of a person full of despair is constantly filled with pessimistic thoughts and the hope of life ceases to exist and as the condition progresses the patient even commits suicide. If you have a depressing situation in your life, don't be discouraged and don't feel alone, but share it with your friends or seek the advice of a psychiatrist. Depression doesn't do anything if you can control it in time.
14. Do not use antibiotics indiscriminately
Due to the overuse of antibiotics, antibiotics are no longer working. The main reason for this is the development of antibiotic resistance in the body. Bacterial infections can be difficult to cure if antibiotic resistance develops, which can lead to poor treatment, long hospital stays, high medical costs, and high mortality rates. Therefore, do not use antibiotics as you like and take them only under the guidance of a skilled health worker.
15. Get in the habit of washing your hands
Dirty hands can spread many diseases because the hands are constantly touching germs, toxic chemicals, and allergens and these hands are also touching the nose, mouth, eyes, and other parts of the body. Infectious germs, toxic chemicals, and allergens enter the body in this way and we get various diseases. Therefore, keeping the hands clean can prevent many diseases. Hands can be washed with soap and water or a substance containing 70 percent alcohol.
16. Get regular health checkups
By having regular health check-ups, we can prevent the disease from getting worse or even control it at the right time. The disease can be treated better if the disease is detected in time. So go to a health professional near you and get a regular health check-up.
17. Don't drink sugary drinks
Sugary or sugary drinks such as Coca-Cola, Pepsi-Cola, Fanta, Mirinda, Dew, carbonated drinks, Red Bull, Red Tiger, XL, Strongbull, Erna, and energy drinks. Drinks like Real, Active, Burst, Pran, Rio sold in the market under the name of Saka are rich in sugar. These 250 ml drinks contain 25 to 30 grams of sugar or corn syrup and in addition to sugar, alcohol, citric acid, phosphoric acid, bisphenol A, benzene, and many other food preservatives are added.
These drinks contain 500 ml per day. Consumers have a 99% increased risk of developing latent diabetes in adults due to a suicidal immune system and a 20% increased risk of developing type-2 diabetes. Osteopenia, kidney stones, osteoporosis, constipation, acidosis, indigestion, gastritis, gastric ulcer and bowel cancer, mental stress, anxiety and depression, insomnia. So it is better not to use these drinks.
18. Get enough sleep
Our body needs good food and adequate exercise as well as adequate rest. The most natural method of rest is sleep. The health of those who do not sleep well cannot be good. Therefore, sleeping well is not an option for a healthy life. Weight gain, insulin resistance, decreased physical and mental capacity, increased risk of heart disease and stroke, increased risk of type-2 diabetes, weakened immune system, mental problems such as stress, anxiety, fear, depression, and depression in those who do not sleep well. Problems such as nausea, subtle inflammation in the body, and becoming emotionally fragile.
Do not look at bright lights before going to bed at night. Intense light stops the production of the sleep hormone melatonin. Similarly, mental problems such as stress, anxiety, fear, and depression, a sedentary lifestyle also prevent sleep. Therefore, everyone who wants to live a healthy life should try to sleep well.
19. Let's give importance to the bacteria in the stomach
Even though the bacteria in our stomachs are bacteria, they are our best friends. There are more than a thousand species of these bacteria and about four hundred trillion. Collectively, they weigh about 1.5 to 2 kilograms, which is equal to the weight of our brain. These bacteria perform several activities, including helping the baby to digest the milk it drinks, producing short-chain-fatty-acids by digesting fiber and bran, and strengthening the immune and nervous systems. Eating foods high in fiber and bran, such as cereals, pulses, nuts, groundnuts, vegetables, fruits These bacteria can be kept healthy by not eating artificial sweeteners, by eating foods that contain probiotics, by breastfeeding newborns for two years, by not eating processed foods, by eating vegetarian foods, by eating foods that contain polyphenols, and by not taking over-the-counter antibiotics.
The health of these bacteria has many benefits such as the health of our stomach, heart health, muscle health, immune system health, diabetes control, weight control.
20. Don't skimp on water
Water makes up 70 percent of our body. Most of the biochemical activities that take place in the body take place through water or without water these activities cannot take place. Not drinking enough water can lead to dehydration and many biochemical reactions and oxidative stress caused by dehydration. Oxidative stress causes the cells to die on their own and degenerative diseases to emerge. Drinking enough water will help to purify the blood by removing toxins accumulated after the metabolism that prevents fat from being absorbed. Performs functions such as smoothing of excreta. Drinking water before the onset of headaches can lead to headaches, low blood pressure, gallstones, kidney and gallstones, obesity, joint pain, indigestion, insomnia, acidity, gastritis, ulcers, constipation, hemorrhoids, diabetes, tea, diarrhea, diarrhea, menstrual cramps, menstruation. Prevents diseases like hormonal disorders, high and low cholesterol.
21. Let's keep the relationship alive
When the relationship between individuals is not good, people become sick not only mentally and emotionally but also physically and socially. Various studies have shown that people who have good relationships with family and friends are healthier and live longer than people with weak relationships. So we have to keep our relationship alive.
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