- EAT BREAKFAST: There is no better way to start your morning than with a healthy breakfast. Include lean protein, whole grains, fruits and vegetables.
- BE ACTIVE: Regular physical activity lowers blood pressure and helps your body control stress and weight. Start with the exercise you can for at least 10 minutes at a time. Children and teens should get 60 minutes or more minutes of physical activity per day, adults should get two hours and 30 minutes per week. You don’t have to hit the gym. Take a walk after dinner or play a game of catch or basketball.
- GET COOKING: Cooking at home can be healthy, rewarding and cost effective. Resolve to learn some cooking and kitchen basics.
- DRINK MORE WATER: Drink water instead of sugary drinks. A healthy body can balance water needs throughout the day. Drink plenty of water if you are active, live or work in hot conditions, or are an older adult.
- FOR YOUR HEART: Eat less salt. Avoid using salt at the table and try adding less to your cooking.
- SLEEP BETTER: Seven hours of sleep a night not only helps you live longer, but also lowers your stress, sharpens your memory, and reduce cravings for pants-splitting foods. Set a bedtime and stick to it.
- GIVE UP SMOKING: If you are a smoker, quit. It’s the single best thing you can do for your heart health.
- MANAGE YOUR WEIGHT: Being overweight can increase your risk of heart disease. Stick to a healthy, balanced diet low in fat and sugar, with plenty of fruit and vegetables, combined with regular physical activity. FIND OUT IF YOU ARE HEALTHY WEIGHT WITH THE BMI CALCULATOR. YOU CAN DOWNLOAD THIS CALCULATOR FROM google playstore.
- DRINK LESS ALCOHOL: Don’t forget that alcohol contains calories. Avoid taking too much of alcohol to reduce the risk of serious problems with your health, including risk of heart problem.
Dr. Adeyemo Olusola is a medical graduate of Olabisi Onabanjo University, Ogun State, Nigeria along with certificate in advanced diploma in Principles of Nutrition, Management and Leadership, Dublin and Certificate in Global Health from London School of Hygiene and Tropical Medicine. In addition to his numerous certifications, he is a certified Telemedicine Physician from Harvard Medical School, USA. He is an avid reader of books from different oases of life, expert in Medical Statistics and an award winner at both local and international level. “So many a time, I have seen people die avoidable death because of lack of knowledge or information, falling victim of fate. There is then a necessity laid on us to help arm our society to the teeth, as a healthy society cannot be detached from an informed one. Hence, there is need for healthgist.net. We hope you will have a wonderful stay on our website.”