- Reduce your salt intake.
Why is a high salt intake so bad for you? A high intake of salt puts you a twice the risk of developing high blood pressure and cardiovascular disease. Salt is an important part of your diet, but as with all things in moderation. Salt or sodium regulates the water content in your body, as well as send electrical information in the nervous system. The WHO recommends a daily intake of 5g and (teaspoon per day). South Africans on average consume twice that per day.
- Eat a healthier meal.
Each time you have a meal do you take stock of what makes up your plate. You are what you eat. This will help to promote a healthy body and life style. Eating better can give you more energy and reduce risks of NCDs in the long term.
- Cut unhealthy habits
There are many unhealthy habits that are extremely bad for your health and directly related to increasing your NCDs risks. Smoking is one of the worst things you could do for your health. Smoking increases your risk of heart problems, increased blood pressure, cancer, diabetes, and breathing problems. This also includes hookahs or bubbly’s.
Reduce your alcohol intake. Not drinking is the best possible health choice. The smartest choice you can make is to drink responsibly and not to use it in excess.
- Get physical
Get active and get exercising. Data suggests that 60 minutes of moderate to vigorous activity on five or more days per week helps to prevent weight gain and obesity. Get your heart pumping, and your breathing up. Not only will you feel better – you will improve your health. The positive gains include mental health, stronger heart, healthier lungs, better blood flow, and weight loss. That final one is most likely the biggest motivator to most though you can prolong your life and reduce your risk as well.
- Reduce Sugar Intake
Everything these days seems to have sugar added to it. Sugar, like salt, is needed in your body but in moderation and extremely bad for you in excess. High sugar intake is directly linked to weight gain and this leads to type 2 diabetes and heart problems. There are good sugars like those found in natural fruits and vegetables, which are totally fine for the body. Then there are the bad sugars – the added in sugars found in many processed foods and sweetened drinks. Watch how much sugar you take in each day. The WHO suggests 25g (6 teaspoons) per day for a healthy normal weight adult. A can of your favourite soft drink contains around 9 teaspoons in a 340ml can.