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The World Health Organization (WHO) recommends eating a healthy, balanced diet with plenty of fruits, vegetables, and whole grains, while limiting salt, sugar, and harmful fats. Other key tips include being physically active, avoiding smoking, managing stress, staying hydrated, checking blood pressure regularly, and taking antibiotics only when prescribed.
Diet and hydration
Eat a balanced diet: Include fruits, vegetables, legumes, nuts, and whole grains. A varied diet protects against chronic diseases like heart disease, diabetes, and cancer.
Limit salt, sugar, and fats: Reduce intake to less than 5 grams of salt (about one teaspoon) per day. Avoid excess sugar in drinks and foods. Replace harmful fats with healthier options like those found in olive, soy, or sunflower oil.
Stay hydrated: Drink plenty of water throughout the day to support bodily functions.
Avoid harmful alcohol use: Limit or avoid alcohol, as it is not part of a healthy lifestyle.
Physical activity and lifestyle
Be physically active: Engage in activities like walking, cycling, swimming, or dancing to improve both physical and mental health.
Don't smoke: Smoking is harmful to your health.
Prioritize sleep: Aim for 7-9 hours of quality sleep per night to allow your body to rest and recover.
Manage stress: Practice stress-reducing activities like meditation, deep breathing, or talking with a friend to improve mental well-being.
Maintain good hygiene: Wash your hands regularly and keep your surroundings clean to prevent infections.
Medical and safety
Get regular check-ups: Monitor your blood pressure regularly.
Use antibiotics responsibly: Take antibiotics only as prescribed by a healthcare professional.
Follow traffic laws: Be safe when traveling, whether as a driver, cyclist, or pedestrian.