live to a ripe old age.

Don’t know if you have been leading a healthy lifestyle? Need some indicators or bite-sized advice? Here are some tips pulled out from Singapore’s Health Promotion Board‘s section on Health Tips:

  • If all the recent festive eating has made you put on weight and you need to lose some, remember to set a realistic and practical target of about half to 1 kilogram per week.
  • To prevent common infections such as food poisoning and Hepatitis A, wash your hands with soap and water, especially after using the bathroom and before eating.
  • For the sake of your children, quit smoking. Passive smoking affects your children’s emotional and intellectual development and increases their risk developing health problems like asthma.
  • The risk of breast cancer increases as you get older. Go for regular mammography screenings for early detection of breast cancer.
  • Build strong bones! Eat calcium-rich foods such as low-fat yoghurt and milk, cheese and green leafy vegetables.
  • 2+2: Make sure you eat two servings of fruit, and two servings of vegetables daily!
  • No matter how comfortable you are at your desk, prolonged sitting is not good for your back. Try to stand, stretch and walk for at least a minute or two every half.
  • Keep your eyes and face clean by washing them regularly with plenty of water and for good personal hygiene use your own towel.
  • Stress affects everyone, every day in different ways. The trick is to learn to cope with the different stresses and live a healthy, happy life!
  • Hurrying through your meals almost guarantees poor digestion. So, put on some music and relax and enjoy your food.
  • The best way to control asthma is by following a medical management plan and also by avoiding contact with environmental “triggers” like cockroaches, dust mites, furry pets, mold, tobacco smoke and certain chemicals.
  • If you cannot avoid prolonged exposure to the sun, wear protective clothing and use a sunscreen of at least 15 SPF. This will help prevent skin cancer.
  • Regular exercise combined with a balanced diet, is the most effective way to reduce excess body fat and maintain a healthy weight.
  • Cigarette smoking is a deadly addiction. It only takes 10 seconds for the nicotine in cigarettes to reach the brain and get you hooked to smoking. So stay smoke-free and don’t get hooked.
  • Overcome the urge to smoke by doing something else. Try breathing deeply, drinking a glass of water or talking to a friend or loved one. This will help you delay lighting up your cigarette.
  • It is never too late to quit smoking — Within 20 minutes of quitting, your blood pressure and pulse rate returns to normal. So start today to stay smoke-free!
  • Always say NO to smoking. It will save you money and your life!
  • Stay smoke-free, eat a well-balanced diet with sufficient vitamin C to help boost your immune system.
  • Even if you are a non-smoker, you are still at risk of lung cancer and heart attacks if you breathe in other people’s smoke. So stay smoke-free, avoid places that allow smoking.
  • Swimming regularly is an excellent exercise as it tones your entire body and provides a good cardiovascular workout if you swim continuously for at least 30 minutes.
  • Make it a daily challenge to find ways to move your body. Climb stairs, walk your dog, chase your kids, toss balls with friends. Anything that moves your limbs is not only a fitness tool, it’s a stress buster.
  • As puberty brings about more sweat and oil gland production you will experience more body odour and your hair will get oily. Take care of your body by practising good personal hygiene.
  • Reduce your risk of stroke by exercising regularly and eating a low-fat diet.
  • Save yourself a stroke, and don’t smoke. Tobacco smoke narrows the arteries and reduces the flow of oxygen to your brain, raising your risk of getting a stroke.
  • Reduce your risk of hypertension by reducing your sodium intake. Choose fresh foods instead of processed foods, salted or preserved foods and avoid adding extra salt or light soya sauce to your food.
  • Save yourself a heart attack – don’t smoke. This will reduce your risk of getting a heart attack by more than 50 percent.
  • Washing your hands is not just a matter of getting your hands wet. Apply soap and clean all surfaces including nails, nail beds and the areas between your fingers. Dry thoroughly with paper towels or a hand dryer.
  • To add strength to leg muscles and for a cardiovascular workout, try climbing the stairs. Climbing two steps at a time helps to build the quadriceps (thigh muscles) and the gluteus (butt) while going down steps builds strength in the quadriceps and the hamstrings.
  • Women! If you smoke, it is best to stop smoking as smoking causes bone loss and early menopause.
  • Did you know that all adults between 19-50 years of age should take about 800 mg of calcium daily? Women 51 years and above require 1000 mg of calcium to prevent osteoporosis. So ensure that you take enough calcium daily.
  • Carrying excess weight is the strongest risk factor for osteoarthritis of the knees. Take proactive steps to reduce your weight by not overeating and exercising regularly.
  • Being physically active does not mean doing a rigorous sport like running. Involving in enjoyable and fun activities like tennis or swimming are good forms of physical activity, and help to improve your health and stamina.
  • Diabetes can cause severe eye problems when the small blood vessels in the eyes become damaged. This can lead to blindness. So if you are diabetic, it is important to have regular check-ups including eye check-ups at least once a year.
  • All of us can lower our overall cancer risk by being active and eating a diet rich in fruits and vegetables.
  • Cancers are the main cause of death in Singapore. Not all cancers are preventable but you can detect them early by knowing and recognising the symptoms, and going for regular check-ups.
  • The type of shoes you wear will affect your posture and cause back pain and other spinal problems. So, select your shoes that fit you well.

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