Eat Well, Move More, Live Longer – 10 Health Tips That Work

Top 10 Health Tips for a Better Life

1. Maintain a Balanced Diet

Include a variety of foods in your daily meals such as fruits, vegetables, legumes, nuts, and whole grains. Aim for at least five servings (about 400 grams) of fruits and vegetables each day. Enhance your intake by incorporating vegetables into meals, snacking on fresh produce, choosing seasonal options, and diversifying the types you eat. A healthy diet helps reduce the risk of malnutrition and noncommunicable diseases (NCDs) like diabetes, heart disease, stroke, and certain cancers.

2. Cut Down on Salt and Sugar

Limit your salt intake to less than 5 grams (approximately one teaspoon) per day. You can do this by using less salt and salty sauces when cooking, avoiding salty snacks, and opting for low-sodium products.
Similarly, reduce your sugar intake—especially free sugars found in snacks, candies, and sugary drinks. WHO recommends keeping sugar consumption below 5% of your daily energy intake for better health and to avoid issues like tooth decay and weight gain.

3. Choose Healthy Fats

Keep fat intake to less than 30% of your total energy consumption. Replace saturated and trans fats with unsaturated fats whenever possible.

• Good fats (unsaturated) are found in fish, avocados, nuts, and oils like olive, sunflower, soybean, and canola.

• Saturated fats come from fatty meats, butter, ghee, cheese, and coconut oil.

• Trans fats are commonly found in baked goods, fried foods, and processed snacks like frozen pizza and cookies.

4. Say No to Smoking
Tobacco use is a leading cause of serious health issues, including heart and lung diseases and stroke. It also harms non-smokers through second-hand smoke.
If you smoke, quitting now will bring immediate and long-term health benefits. If you don’t smoke, keep it that way—and protect your right to breathe clean air.

5. Stay Physically Active
Physical activity includes everything from exercise to daily chores and recreation. Adults aged 18–64 should aim for at least 150 minutes of moderate-intensity activity per week. For even greater benefits, increase it to 300 minutes. Staying active helps maintain a healthy weight, boosts mental well-being, and lowers the risk of many diseases.

6. Monitor Your Blood Pressure
Often called the “silent killer,” high blood pressure usually has no symptoms but can lead to heart, brain, and kidney problems. Get your blood pressure checked regularly and seek medical advice if it's high. Early detection is key to managing and preventing complications.

7. Follow Road Safety Rules
Traffic accidents claim millions of lives annually, yet most are preventable. Follow road safety laws:

• Always wear seatbelts and ensure children use proper restraints.

• Wear helmets when riding bikes or motorcycles.

• Never drink and drive or use your phone while driving.

8. Use Antibiotics Responsibly
Misuse of antibiotics leads to resistance, making bacterial infections harder to treat. Only take antibiotics if prescribed by a qualified health professional, and always complete the full course. Never share your medication with others.

9. Practice Good Hand Hygiene
Proper handwashing is a simple yet powerful way to prevent infections. Wash your hands with soap and water when visibly dirty, or use an alcohol-based hand rub when on the go.

10. Get Regular Health Check-ups
Routine medical check-ups help detect potential health issues early, when they are most treatable. Visit your nearest health facility to learn about available screenings and services that can help you stay healthy.

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