Twenty Tips for Caring for You on World Health Day

OSDE offers 20 actions that people can take every day to adopt a healthier lifestyle. On World Health Day, internist Maria de Mercedes Dabat suggests actions and changes in our daily habits to prevent disease and feel better.

"Universal health, for everyone, everywhere", is the motto that the World Health Organization has adopted this year for World Health Day. This April 7th, from OSDE and our internist Maria de las Mercedes Dabat, we wish to circulate general recommendations for all those who wish to have the opportunity to adopt a healthier lifestyle.

I followed these 20 tips and chose to live healthier:

1- Healthy diet and at the right frequency. Remember do not skip mealstake four daily snacks – breakfast, lunch, snack and dinner – and incorporate two snacks between them.

2-I decreased the consumption of sugars or refined flours. It's important limit amounts – not eliminate them white sugar, instant cocoa, sweet cereals, biscuits, cakes, sweet and savory pastries, non-alcoholic beverages, sweets and industrial vinaigrettes.

3- Increase the consumption of fruits and vegetables. This type of food they will provide fiber, vitamins and minerals, which will help prevent the development of cardiovascular diseases, digestive disorders, certain types of cancer and neurodegenerative diseases. In addition, helps control overweight and obesitybecause most are low in calories and rich in water and vitamins.

4- I have reduced the incorporation of ultra-processed foods. For example, frozen processed foods or "artificial" foods. That is, all those who do not know how it was done.

5- Read the conformation labels of the different foods. The idea is not simply to look for the number of Calories but revise its composition: if they contain saturated or trans fats -which are harmful to health-, salt or carbohydrates.

6- I have ingested an abundant amount of liquid. If possible, water. It suggests a consumption of one and a half liter to two liters, in normal situations, including infusions or soups. If you have trouble incorporating liquids, I've always had a bottle in sight with the necessary amount. At the end of the day, he had to be consumed. And do not forget that extremes do not work: dehydration is as harmful as overhydration.

7- Reduced salt consumption. Its excess can have serious health consequences, such as high blood pressure. Do not add salt to foods without having tasted them before. The ideal is to cook without salt and then add it. Our body only needs small amounts: the recommended daily portion is 5 grams for adults, 3 grams for children under 7 years and 4 grams for children 7 to 10 years.

8- Do not smoke. Remember that smoking is the The leading cause of preventable death in the world. If you do, we bring you these tips for quitting. The benefits of stopping are important for both the pbadive smoker and the active smoker.

9- Control the consumption of alcohol. Children under 18 should not consume alcohol. From the age of majority, it is advisable to moderate their consumption.

10- Say NO to illegal drugs. A high percentage of people who consult the doctor say they have "experimented" with some of them. Its consumption is discouraged in every way.

11- Do not treat yourself. Do not use drugs without a prescription. For example, do not take pills to fall asleep or antibiotics when you are engulfed.

12- Adopt an active lifestyle. 30 minutes of walking 5 times a week can completely change your physical and mental state.

13- Find your own moment. A distraction, something you like. Practice a hobbyno matter what it was without shame.

14- Set small goals for day to day. For example, "Today, I am going to walk from work," "Today, I will start reading a new book" or "Today, at lunch, I will choose salad as accompaniment ".

15- Manage responsibly. Remember that if you drive, you can not drink alcohol. And, if you want to do it, name someone else behind the wheel.

16- Develop your interpersonal relationships. Increase your communication family, work and social. Get in touch with your friends and get back the links that once made you feel good.

17- Use stairs instead of elevators. The day is 24 hours and it is advisable to add this type of "small physical activities" throughout the day to keep us moving and avoid a sedentary lifestyle. Of course, it is necessary to do it gradually.

18- I preferred some types of cooking before others. Cook your food in the oven, steamed or grilledinstead of frying them. This will help prevent the increase of lipid levels.

19- I chose sustainable means of transport. If you have the opportunity, use a bike or walk instead of going to work by car or public transport. Not only will you stay in shape, but you will also help protect the environment.

20- Valorate. Develop your self-esteem. This will greatly influence how you feel and how your relationship with the environment will be established.

Do not forget that it is in each of us that we transmit the advice and make it ours. If we manage to care for each other, we will be in the process of a society that grows, learns and progresses. The improvement of health depends on the modification of bad habits and the persistence of good ones.

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