HOW TO LIVE A HEALTHY LIFE
Ways to promote a healthy lifestyle and prevent diseases

img_waystopromote

Check your body weight

Check your Body Mass Index (BMI) and aim for a normal BMI. BMI measures your weight in relation to your height. It also indicates if you’re underweight, normal, overweight, obese and at risk of developing heart disease, diabetes, and other diseases.

To calculate

BMI CALCULATOR
BMI formula= Wt (kg)/ Ht (m2)
BMI Interpretation:

Adapted from WHO 1995, WHO 2000, and WHO 2004

Body Mass Index

Underweight

<18.50

Normal

18.50-24.99

Overweight

≥25.00

Pre-obese

25.00-29.99

Obese

≥ 30.00

If you’re underweight, pre-obese or obese, start raking serious measures to help you gain or lose the excess weight.

Choose your food wisely

Choose the types of food that improve your health and avoid the types of food that raise your risk of illnesses such as heart disease, cancer, and diabetes.
Choose food that are high in fiber, low in fat, low in sodium, zero in trans fat and contain vitamins and minerals.

Mind your daily menu

Balance-your menu for the day should be represented by all food groups found in the Food Pyramid.

Variety-it should contain different kinds of food from each food group because no single food can provide all the nutrients needed by the body.

Moderation-it should follow control portion sizes and must be consumed within the recommended servings.

Eat a healthy breakfast everyday

Always start your day with a healthy breakfast-a breakfast that is rich in complex carbohydrates like Gardenia bread. A high-carb breakfast can give you energy, sharpen your mind, speed up your metabolism and keep hunger at bay.

tmb_food_pyramidJust follow the food pyramid

Follow the guidelines of the food pyramid and the standards of healthy eating and you’ll be on your way to better health.

The FOOD PYRAMID is a simple and easy-to-follow daily eating guide for Filipinos. This is based on the usual dietary pattern of Filipinos in general. (FNRI-DOST)

Sweat it up for better health

Start making exercise a part of your life. A 30 to 45-minutes brisk walk 3 to 4 times a week is beneficial to your overall health. You can even incorporate it to your daily routine by taking the stairs instead of the escalators or elevators and walking to nearby destinations.

Quit smoking and limit intake of alcohol

Smoking can cause a number of serious ailments like emphysema, bronchitis and lung cancer. It also contributes to hypertension and heart disease. Alcohol, on the other hand, is very high in empty calories and can slow down your metabolism

Manage stress effectively

In managing stress, a positive mental attitude makes a lot of difference. Prayers, meditation, deep breathing, and proper time management can also help. Other concrete ways of controlling stress is by eating healthy, getting enough rest and by exercising. By learning how to cope with stress, we improve the quality of our lives and enhance our health.

Visit your doctor regularly

Regular check-ups are important in maintaining good health. Taking proper care of your health at the right time can prevent a lot of problems in the future. Remember, prevention is better for health and it’s much less expensive than cure.