Start this decade on a fresh note. Change old habits, quit the bad ones, adapt a healthy lifestyle and choose to eat better. This new year find a new you. If you want a fitter body and a healthier self, you need to focus on your health and make small changes in every part of your life. Take charge of your health and see the difference in a few months.
Did you know?
- The frequency of coronary heart disease in young Indians is 15-18% higher than in any other population group globally.
- 10% to 15% of strokes in Indians occur in people below the age of 40 years.
- 135 million Indians are affected by overweight and obesity.
A healthy lifestyle is extremely important to control the risk of chronic diseases. This new year decide to lead a healthy life to control the risk of diseases. Make your health your priority this new year. Here are 20 things to do in 2020 to be healthy:
1. Start a fitness routine that you enjoy
Find an exercise routine or join a class of your choice. This ensures you will be regular at your workout regime. It is recommended to exercise for at least 30 minutes most days of the week.
2. Take care of your digestive health
Your digestive system is something that needs utmost care. Address issues of bloating, stomach ache or discomfort. Have probiotics like curd to ensure your gut bacteria levels are in a normal range.
3. Have more fruits and vegetables
Cover half of your plate with fruits and vegetables. They should occupy more space than pasta, rice, or potatoes.
4. Get more quality sleep
Lack of sleep may increase your risk of weight gain, heart disease, and depression. Maintain a timely schedule to improve sleep quantity and quality.
5. Eat smart while dining out
Stay away from deep fried dishes, instead choose to have grilled or baked foods. Avoid dishes that are full of cheese.
6. Eat a healthy diet
Eat a combination of different foods, including fruits, vegetables, legumes, nuts and whole grains. Limit your intake of refined foods like maida and bread.
7. Consume less salt and sugar
Reduce your salt intake to 5g per day, equivalent to about one teaspoon. Limit intake of processed foods as they contain high amounts of sodium.
Consuming excessive amounts of sugar increases the risk of tooth decay and unhealthy weight gain. Limit sugary snacks, candies, desserts and sugar-sweetened beverages.
8. Reduce intake of harmful fats
Fats consumed should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain and chronic diseases. There are different types of fats, but unsaturated fats are preferable over saturated fats and trans-fats.
9. Avoid alcohol
There is no safe level for drinking alcohol. Consuming alcohol can lead to health problems such as mental and behavioural disorders, including alcohol dependence, heart disease, liver cirrhosis, some cancers and heart diseases. Say no to alcohol.
10. Don’t smoke
Smoking tobacco causes non-communicable diseases such as lung disease, heart disease and stroke. Tobacco kills not only the direct smokers but even non-smokers through second-hand exposure..
11. Check your blood pressure regularly
Hypertension, or high blood pressure, is called a “silent killer”. This is because many people who have hypertension may not be aware of the problem as it may not have any symptoms. If left uncontrolled, hypertension can lead to heart, brain, kidney and other diseases.
12. Get vaccinated
Vaccines are for children as well as adults. Vaccination is one of the most effective ways to prevent diseases. Vaccines work with your body’s natural defences to build protection against diseases like cervical cancer, diphtheria, hepatitis B, influenza, measles, pneumonia, polio, tetanus, typhoid, etc.
13. Practice safe sex
Looking after your sexual health is important for your overall health and well-being. Use contraceptives to prevent HIV and other sexually transmitted infections.
14. Stay hydrated
Drinking more water will help your body absorb more body fluids effectively. Make a habit of drinking 2-3 liters of water every day this year.
15. Speak up
Depression is a common Illness worldwide with over 260 million people affected. It might make you think about negative and disturbing thoughts and may make you feel low. Talk to someone you trust such as a family member, friend, colleague or seek professional counselling.
16. Take antibiotics only as prescribed
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.
17. Clean your hands properly
Hand hygiene is critical for everyone. Clean hands can prevent the spread of infectious illnesses. You must wash your hands using soap and water before meals, after coming home from outside as well as after using the toilet.
18. Ensure your food is safe
Unsafe food containing harmful bacteria, viruses, parasites or chemical substances can lead to food poisoning. Check expiry dates before buying packaged foods. If you are cooking, make sure you maintain cleanliness, cook thoroughly, use safe water and ingredients.
19. Have regular check-ups
Regular check-ups can help find health problems before they start. Health professionals can help find and diagnose health issues early, when your chances for treatment and cure are better.
20. Limit Screen Time
Spending too much time on electronic devices – particularly on social media — has been linked to depression, anxiety, and loneliness in some studies. Set a resolution to cut back on the time you spend scrolling through social media, watching TV, or playing games on screens.
Here’s wishing a Happy and Healthy 2020 to all!
We at Kokilaben Dhirubhai Ambani Hospital are committed to support you in your health journey. From health check-ups, to cardiac diseases, to nutrition, to counseling, to cancer care we have various departments that cater to all health issues.