How to Control Blood Sugar

 How to Control Blood Sugar

Type 2 diabetes has emerged as a global lifestyle and metabolic disorder in recent years. It is also a precursor to multiple cardiovascular complications, including heart attacks and strokes.

The condition is triggered by severe insulin resistance that compromises the breakdown and absorption of glucose in the blood. Blood glucose (sugar) is vital for basic cellular functions including energy storage and disbursal. But hampered insulin activity leads to fluctuations in blood sugar levels that, if left unmonitored, could snowball into a major health risk.

Factors such as a sedentary lifestyle (little to no physical activity), unhealthy food habits, uncontrolled carbohydrate intake (particularly simple carbohydrates), obesity, high blood pressure and increased cholesterol levels are among the risk factors for diabetes.

Here are some sweet tricks to help maintain your blood sugar.

1. Exercise regularly

Exercise is an effective approach to control sugar levels. At least 150 minutes of moderate physical activity a week is recommended. Both resistance training and aerobic exercise help to lower insulin resistance. Getting up once in 30 minutes while sitting for long hours at work is suggested. Other activities like stretching, yoga or taking a walk are helpful in blood sugar control. Insulin sensitivity improves during exercise, which helps in better glycaemic control and thereby weight reduction. Dropping just seven percent of body weight can help to improve insulin sensitivity and promote healthy blood sugar levels

2. Manage stress

Stress stimulates hormones that decrease insulin production and raise blood sugar levels. Thus, managing or avoiding stress can improve blood sugar levels. Adequate sleep at night is essential to control blood glucose. Lack of sleep can trigger insulin resistance leading to high sugar levels. Stress can be tackled through increased social interactions, taking proper medications, relaxation exercises, meditation, yoga and pranayama.

3. Lose weight

The bulk of excess abdominal fat is stored inside the abdominal cavity, especially in organs like liver and pancreas. These fat deposits disrupt the metabolic cycle, making people susceptible to a battery of metabolic, endocrinal and cardiovascular disorders, including diabetes. Experts, therefore, point to a bulging paunch as one of the sure-shot external signs of consistent spike in blood glucose levels and a serious warning for the onset of full-blown type 2 diabetes.

4. Say no to carbohydrate and sugar intake

Refined, highly processed carbohydrate foods with added sugar soft drinks, refined grains like bread, pasta, sugary cereals, pastries, etc.increase blood sugar levels.

On the other hand, complex carbohydrates take longer to break down and provide energy. The inclusion of complex carbohydrate sources like vegetables and whole grains in the diet lowers blood sugar levels. A healthy diet is a mix of carbohydrate and protein or tofu. A fair amount of protein, preferably from animal sources such as paneer, eggs, fish and meat, served along with whole grains help in lowering blood sugar levels.

5. Add fats to your diet

Eating the right fat plays an important role in maintaining blood sugar levels. Saturated fats like ghee and butter, which are considered to be good fat (in moderation), do not contain any sugar or carbohydrate and work well in controlling blood sugars. Fibre slows the absorption of sugar and carbohydrates, prevents spikes in blood sugars and improves gut health. Including high-fibre foods like vegetables helps in maintaining normal blood sugar levels.

6. Fiber is your friend

Fiber helps in absorption of sugar and carbohydrates, prevents sudden fluctuations in blood sugar levels and improves gut health. Gut bacteria produce short-chain fatty acids (SCFA) which act as the main source of energy for the cells in the colon. They also regulate appetite and inflammation. The deficiency of SCFAs is associated with type 2 diabetes. A study found that adopting a high-fiber diet leads to increased growth of bacteria that produce SFCAs, which changes the gut microbe composition linked to high levels of glucagon-like peptide-1 (an intestinal hormone that affects the regulation of glycemia), blood sugar and better regulation of blood glucose.

7. Gut composition

Changes in gut microbiome lead to metabolic disorders such as obesity, diabetes and insulin resistance. These conditions are influenced by the inability to maintain proper sugar levels in the blood. A cross-sectional study of 2,166 participants demonstrated that a greater diversity of microbiome in the gut is associated with less insulin resistance. People with type-2 diabetes had a less diverse gut composition than those without. Including prebiotic and probiotic foods like curd, kimchi and kombucha lowers blood sugar levels.

8. Monitor blood glucose

Blood glucose levels can range from low to dangerous in those with diabetes. Therefore, constantly testing and monitoring the levels, especially after a meal or exercise, is an important aspect of everyday life. Self-monitoring devices are portable and can be carried around while traveling, making it easier to keep a track of one’s readings. The two common types of self-monitoring devices in glucose checking are the basic blood glucose meter and the continuous glucose monitor.

Tracking blood glucose levels gives diabetics the power to control their glucose levels, thereby helping prevent or delay diabetes-related complications such as kidney disease, heart attack, stroke or even blindness.

Benefits of a Balanced Diet & Tips to Maintain a Balanced Diet

 

Benefits of a Balanced Diet

A balanced diet has far-reaching benefits that extend beyond physical health, influencing various aspects of your life. Here are some of the key advantages:

• Enhanced Mood and Emotional Well-being

Nutrients from a balanced diet can positively affect brain chemistry. Foods rich in omega-3 fatty acids, such as fish, and those high in vitamins and minerals help regulate mood and can alleviate feelings of stress and anxiety. Eating well also promotes a more stable emotional state, contributing to overall mental well-being.

• Improved Sleep Quality

Certain foods can help improve the quality of your sleep. A balanced diet that includes magnesium-rich foods, such as leafy greens and nuts, can promote relaxation and help you sleep more soundly. Additionally, meals that balance protein and carbohydrates can regulate blood sugar, preventing mid-night awakenings due to hunger or blood sugar spikes.

• Better Skin Health

A nutrient-dense diet supports skin regeneration and hydration. Vitamins like vitamin C and E, along with antioxidants, protect the skin from environmental damage, help combat signs of aging, and promote a healthy, glowing complexion. Proper hydration, often overlooked in skin care, is also supported through a balanced intake of water-rich foods like fruits and vegetables.

• Boosted Cognitive Function

A balanced diet fuels the brain and supports cognitive health. Nutrients like B vitamins, antioxidants, and omega-3 fatty acids are vital for brain function, enhancing memory, focus, and clarity. A diet rich in these nutrients may also reduce the risk of age-related cognitive decline.

• Stronger Immune System

A balanced diet helps regulate inflammation in the body, supporting immune function over time. Proper nutrition keeps the immune system strong and responsive, aiding in faster recovery from illnesses and reducing susceptibility to infections.

• Improved Gut Health

A balanced diet rich in fibre promotes healthy gut flora, which is essential for digestion, nutrient absorption, and overall gut health. A healthy gut microbiome is linked to better immune function, mood regulation, and even reduced risk of chronic diseases like diabetes.

• Lowered Risk of Inflammation

Chronic inflammation is linked to many health problems, including heart disease and arthritis. A balanced diet helps to keep inflammation in check by including anti-inflammatory foods like fatty fish, nuts, seeds, and leafy greens. This can reduce the risk of inflammatory diseases and improve overall comfort in daily activities.

Tips to Maintain a Balanced Diet

Making healthy food choices every day doesn't have to be complicated. Here are some simple, practical tips that can help you stay on track:

• Include all major food groups: Aim for a balance of carbohydrates, proteins, healthy fats, fruits, and vegetables in your meals to ensure your body gets all the nutrients it needs.

• Don’t skip meals: Eating regularly, especially starting your day with breakfast, helps maintain steady energy levels and prevents overeating later.

• Watch portion sizes: Be mindful of how much you eat — even nutritious food can lead to excess calorie intake if portions are too large.

• Limit processed and packaged foods: These often contain hidden sugar, salt, and unhealthy fats. Fresh, home-cooked meals are usually a healthier option.

• Stay hydrated: Aim for 6–8 glasses of water a day. Proper hydration supports digestion, nutrient absorption, and overall body function.

•       Read food labels: Check ingredient lists and nutrition panels to avoid excess sugar, sodium, and saturated fats. Don't rely on marketing terms like “low-fat” or “natural.”

Information about Balanced Diet

 

Information about Balanced Diet

A balanced diet is essential for a healthy body, but given all the different opinions and trends around food, figuring out what constitutes a healthy diet can be confusing. One source says to cut carbs, another says to eat more fat, but a balanced diet isn't just about following strict rules or cutting out foods you enjoy; it's about including a variety of foods in the right amounts to give your body the nutrients it needs to function well. It supports everything from your energy levels and digestion to immunity and overall health. This blog will demystify what constitutes a balanced diet, explore its numerous benefits beyond just physical health, and provide practical sample meal plans that you can easily adapt to your personal preferences and lifestyle.

What is a Balanced Diet?

A balanced diet isn’t defined by one specific food or meal — it’s about the overall pattern of your eating habits over time. It means getting the right proportion of macronutrients (carbohydrates, proteins, and fats) along with essential micronutrients (vitamins and minerals) through a varied and consistent diet.

To put it into perspective:

• Around 50–60% of your daily energy should ideally come from carbohydrates (preferably whole grains and fibre-rich sources).

• 10–15% should come from protein (from both animal and plant sources).

• 20–30% from fats (focusing on unsaturated fats and limiting trans fats and excess saturated fats).

But numbers aside, a practical way to visualise a balanced meal is the “plate method”: half your plate should contain vegetables and fruits, one-quarter should have whole grains, and the remaining quarter should include a protein source. Adding a small serving of healthy fat — such as nuts, seeds, or a dash of oil — rounds it out.

Water, too, is an often-overlooked part of a balanced diet. Staying hydrated supports digestion, metabolism, and even appetite regulation.

A balanced diet isn’t about rigid rules — it’s flexible, adaptable, and can look different for each person depending on their age, activity level, health status, and cultural food preferences.

What are the Components of a Balanced Diet?

A balanced diet is made up of several key components, each serving a vital function to keep your body healthy and operating at its best. Here's a more detailed look at the main nutrients and their roles:

1. Carbohydrates

Carbohydrates are the body's primary source of energy. They fuel your muscles, brain, and organs, and are particularly important during physical activity. Carbohydrates are found in both simple and complex forms:

• Simple carbohydrates: These are sugars found in fruits, dairy, and processed foods (like sweets and sugary drinks). While they provide quick energy, it’s best to limit refined sugars.

• Complex carbohydrates: These come from whole grains, legumes, and starchy vegetables (like sweet potatoes). They are broken down more slowly, providing sustained energy and supporting digestive health due to their fibre content.

2. Fats

Fats are crucial for maintaining healthy cell membranes, producing hormones, and absorbing fat-soluble vitamins (A, D, E, and K). While fats are often viewed negatively, healthy fats are essential for overall health:

• Unsaturated fats: Found in avocados, olive oil, nuts, seeds, and fatty fish (such as salmon and mackerel), these fats support heart health and help reduce inflammation.

• Saturated fats: Present in animal products (like butter and cheese) and some plant oils (like coconut oil), these should be consumed in moderation.

• Trans fats: These artificial fats are found in processed and fried foods and should be avoided as they contribute to poor heart health.

3. Proteins

Proteins are essential for growth, muscle repair, and immune function. They help in the production of enzymes, hormones, and other vital body chemicals. Proteins are made up of amino acids, some of which must be obtained from food. High-quality protein sources include:

• Animal-based: Chicken, fish, eggs, and dairy.

• Plant-based: Lentils, beans, chickpeas, tofu, quinoa, and seeds. Proteins also help keep you full longer, making them a great part of weight management.

4. Fibre

Fibre is an essential part of a healthy diet, particularly for digestive health. It helps regulate bowel movements, prevents constipation, and can reduce the risk of chronic diseases like heart disease and type 2 diabetes. Fibre is found in:

• Soluble fibre: Found in oats, apples, beans, and peas, this type helps lower cholesterol and regulate blood sugar levels.

• Insoluble fibre: Found in whole grains, vegetables, and nuts, this type helps with bowel regularity and digestive health

5. Water

Water is often overlooked but is a critical component of a balanced diet. It makes up about 60% of your body and is involved in nearly every bodily function, including temperature regulation, digestion, and nutrient transport. Staying well-hydrated is essential for maintaining energy, supporting brain function, and keeping your skin healthy. Aim to drink at least 8 glasses of water a day, or more if you're physically active.

6. Vitamins and Minerals

Vitamins and minerals are micronutrients that regulate processes in the body, from immunity and energy production to bone health and wound healing. They don't provide energy but are essential for a variety of functions:

• Vitamins: Different vitamins play various roles in maintaining health. For example, Vitamin C (found in citrus fruits) helps boost immunity, while Vitamin A (found in carrots and leafy greens) supports vision and skin health.

• Minerals: Key minerals like calcium (for bones and teeth), iron (for oxygen transport in blood), and magnesium (for muscle function) are found in foods such as dairy, leafy greens, meats, and legumes.

Why Is a Balanced Diet Important?

A balanced diet is crucial for maintaining optimal health and supporting the body’s daily functions. It provides essential nutrients that help the body perform key tasks, from boosting energy levels to supporting immune function. Without the proper mix of carbohydrates, proteins, fats, vitamins, and minerals, the body cannot function efficiently, leading to fatigue, illness, and long-term health issues. By prioritising a balanced diet, you can reduce the risk of chronic diseases, improve mental and physical well-being, and ensure the body has everything it needs to thrive.

How to Make Exercise a Regular Habit.

How to Make Exercise a Regular Habit.

Ask anyone who has ever used exercise to make a drastic change to their life and they will likely tell you that consistency is the foundation to long-term success. Yes, we all know that behaviors like regular physical activity and proper nutrition are an essential component of long-term health, but in the hustle and bustle of modern life it can be difficult to make the necessary changes to adopt new lifestyle habits. When it comes to exercise, focusing on the positive aspects of changing a behavior can make it a more pleasurable experience. The brain rewards pleasurable experiences by increasing levels of the neurotransmitters dopamine and serotonin. Learning how to enjoy the process of exercise could elevate levels of these transmitters so that exercise becomes a positive and rewarding experience. The result is that the more you exercise, the better you will feel, which could lead to long-term behavior change and a healthier life.

Use the following steps to help shift your focus so that you approach exercise as a means to a healthier life, which is essential for making it a daily habit.

Treat yourself. Give yourself a small nonfood-related reward after completing a workout, doing all of the workouts you scheduled for yourself in a week or when you hit a goal. You could purchase a new piece of exercise clothing or a formal work outfit, enjoy a treatment at a spa or invest in new headphones for your workouts. Whatever it is, treating yourself to a reward activates the pleasure centers in your brain, which helps to establish a positive outlook toward the role that exercise plays in your life.

Schedule your workouts. If you live by your appointment calendar, it may sometimes feel as though your schedule takes over your life and limits the amount of time available for a workout. However, if you take the time to plan your schedule and include time for exercise, it is more likely to become a regular habit. Take a few minutes over the weekend to plan when and where you will exercise and put it in your schedule. Then, if someone tries to make demands for your time, you can say, “Sorry, but I’ve already got plans.”

Set a learning goal. There are two primary types of goals: outcome and learning. Outcome goals focus on the end result of performing a task, such as completing a marathon. Learning goals, however, focus on the process or steps required to achieve an outcome, such as learning how to exercise with a kettlebell. Focusing on the process of learning a new exercise technique or format could help release more dopamine, which is released in response to positive learning experiences, so that your brain associates exercise with pleasure.

Change your mindset. Refocus your outcome goals to focus on quality of life rather than trying to achieve some media-defined appearance. Instead of focusing on using exercise to change how you look, think of exercise as a means for improving your health and enhancing your quality of life. If you shift your focus toward using exercise as a means for achieving and maintaining better health, you might be surprised at how motivated you will become to maintain a more consistent workout schedule.

Develop a journaling practice. Use a journal to track your progress and record how you feel after you exercise. This doesn’t require lugging a journal with you to the gym for every workout,you could simply use the notes app on your phone to record a few brief statements about how the workout made you feel. Did you feel a sense of accomplishment? Were you able to do an exercise or complete a certain distance for the first time? Did you try a new class and enjoy the experience? Writing down the positive aspects of each exercise session and how it makes you feel could help you to shift your mindset so that you focus on the process, not necessarily the outcome. 

Find a workout buddy. Taking the steps to initiate behavior change by yourself can be tough, so having a friend along with you for the journey could help make the process a little easier. Enlisting a friend or family member to be a workout partner can give you someone to exercise with, which helps the time pass more quickly. It also makes you and your partner accountable to each other, which means you’re less likely to skip your workout if you know someone is counting on you. If you and a workout partner commit to exercising together, chances are greater that you will enjoy the experience, which is essential for establishing a long-term habit.

Taking these steps to focus on the positive aspects of working out could help change your perception of the benefits of exercise so that it becomes easier to make it a consistent habit. It is only when exercise becomes a regular habit that you will experience lasting and long-term results from your efforts.

Good Habits for Kids

 

                                            Good Habits for Kids

1. Brushing the Teeth Twice a Day 

A child’s Ideal productive day starts with brushing the teeth in the morning and ends with brushing the teeth at night. Brushing teeth twice a day ensures your kid’s dental health. Brushing teeth twice daily prevents issues like cavities and tooth decay in kids, providing a healthy smile and healthy teeth for life. 

2. Taking a Bath Every Day

Kids need to take care of their hygiene. Daily bathing helps them remove dirt, sweat, and bacteria from their delicate skin. Daily bathing is one of those good habits for kids that ensures a clean body and prevents infection. Bathing daily refreshes the children and makes them feel comfortable, especially during hot and humid weather. By washing their kids every day, parents are teaching them the importance of cleanliness, which is essential for holding social interactions and helps the kids feel confident around their peers. 

3. Eating a Healthy Breakfast

Centers for Disease Control and Prevention in the United States conducted a comprehensive survey on the positive effects of breakfast on health. Their survey highlighted the benefits of breakfast in improving cognitive function, weight management, and balancing the body’s nutrition, specifically among children and adolescents. When kids develop the habit of eating a healthy breakfast daily, they feel energized for all their daily activities. A parent should ensure their child has a nutritious and filling breakfast daily for a healthy body and mind.

4. Daily Reading Habit

One of the most essential good habits for kids is daily reading. Daily reading offers scientifically proven benefits to children. Regularly reading stimulates a child’s brain development by stimulating the areas associated with language and comprehension. Kids who read daily are exposed to new words, characters, ideas, and morals. Daily reading habits offer numerous benefits, such as developing children’s language skills, imagination, and creativity. Daily reading helps develop moral values in kids. Kids also develop problem-solving skills by relating to the story’s character.   

5. Telling the Truth

Honesty is the best policy, a saying that should be taught to every preschooler. Parents must encourage their children to always tell the truth and share honest feelings. When children learn to tell the truth, they build trust with adults and peers, forming healthy relationships. Parents are responsible for developing the virtue of honesty in their kids to model them into citizens with integrity and a solid moral compass. When parents teach their kids to always tell the truth, they become adults who can straightforwardly communicate their feelings.  

6. Washing Hands Before Eating

Washing hands before eating is the easiest way to prevent illness. Kids tend to touch all the surfaces they come across, making them more susceptible to infections and diseases like the flu and colds. Teaching kids to wash their hands before meals instills good hygiene practices early on. It encourages them to be mindful of cleanliness, which is essential for their well-being.

7. Daily Exercise

When children exercise daily, they build strong muscles and bones and maintain a healthy weight. Daily exercise reduces the risk of obesity and various other health issues. Daily exercise is essential for physical health and plays a vital role in promoting positive mental health by reducing stress and anxiety. Children who exercise daily learn healthy coping mechanisms for handling stressful situations. Daily exercise also promotes better sleep patterns. Parents can enroll the kids in dance or yoga classes, where the children will benefit from exercise while learning to develop social interactions.

8. Daily Quality Family Time

Kids must develop a habit of spending undisturbed quality time with their family. This time should be spent emotionally bonding with each other. Parents can ask their children about their day or what they learned today. Parents can also tell their children about their day and what they learned today. Children who spend quality time with their families develop healthy attachment styles and high self-esteem, helping them become better individuals as adults. The emotional support received during regular family time builds confidence in kids, and they learn they have a support system they can rely on. 

10 Health Tips for Healthy Life

 Here are 10 practical health tips to help you start off towards healthy living.

1. Eat a healthy diet

Eat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains. Adults should eat at least five portions (400g) of fruit and vegetables per day. You can improve your intake of fruits and vegetables by always including veggies in your meal; eating fresh fruit and vegetables as snacks; eating a variety of fruits and vegetables; and eating them in season. By eating healthy,  you will reduce your risk of malnutrition and noncommunicable diseases (NCDs) such as diabetes, heart disease, stroke and cancer.

2. Consume less salt and sugar

Reduce your salt intake to 5g per day, equivalent to about one teaspoon. It’s easier to do this by limiting the amount of salt, soy sauce, fish sauce and other high-sodium condiments when preparing meals; removing salt, seasonings and condiments from your meal table; avoiding salty snacks; and choosing low-sodium products.On the other hand, consuming excessive amounts of sugars increases the risk of tooth decay and unhealthy weight gain. In both adults and children, the intake of free sugars should be reduced. WHO recommends consuming less than 5% of total energy intake for additional health benefits. You can reduce your sugar intake by limiting the consumption of sugary snacks, candies and sugar-sweetened beverages.

3. Reduce intake of harmful fats

Fats consumed should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain and NCDs. There are different types of fats, but unsaturated fats are preferable over saturated fats and trans-fats. WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats with unsaturated fats.The preferable unsaturated fats are found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils; saturated fats are found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard; and trans-fats are found in baked and fried foods, and pre-packaged snacks and foods, such as frozen pizza, cookies, biscuits, and cooking oils and spreads.

4. Don’t smoke

Smoking tobacco causes NCDs such as lung disease, heart disease and stroke. Tobacco kills not only the direct smokers but even non-smokers through second-hand exposure.

If you are currently a smoker, it’s not too late to quit. Once you do, you will experience immediate and long-term health benefits. If you are not a smoker, that’s great! Do not start smoking and fight for your right to breathe tobacco-smoke-free air.

5. Be active

Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. This includes exercise and activities undertaken while working, playing, carrying out household chores, travelling, and engaging in recreational pursuits. The amount of physical activity you need depends on your age group but adults aged 18-64 years should do at least 150 minutes of moderate-intensity physical activity throughout the week. Increase moderate-intensity physical activity to 300 minutes per week for additional health benefits.

6. Check your blood pressure regularly

Hypertension, or high blood pressure, is called a “silent killer”. This is because many people who have hypertension may not be aware of the problem as it may not have any symptoms. If left uncontrolled, hypertension can lead to heart, brain, kidney and other diseases. Have your blood pressure checked regularly by a health worker so you know your numbers. If your blood pressure is high, get the advice of a health worker. This is vital in the prevention and control of hypertension.

7. Follow traffic laws

Road crashes claim over one million lives around the world and millions more are injured. Road traffic injuries are preventable through a variety of measures implemented by the government such as strong legislation and enforcement, safer infrastructure and vehicle standards, and improved post-crash care. You yourself can also prevent road crashes by ensuring that you follow traffic laws such as using the seatbelt for adults and child restraint for your kids, wearing a helmet when riding a motorcycle or bicycle, not drinking and driving, and not using your mobile phone while driving.

8. Take antibiotics only as prescribed

Antibiotic resistance is one of the biggest public health threats in our generation. When antibiotics lose their power, bacterial infections become harder to treat, leading to higher medical costs, prolonged hospital stays, and increased mortality. Antibiotics are losing their power because of misuse and overuse in humans and animals. Make sure you only take antibiotics if prescribed by a qualified health professional. And once prescribed, complete the treatment days as instructed. Never share antibiotics.

9. Clean your hands properly

Hand hygiene is critical not only for health workers but for everyone. Clean hands can prevent the spread of infectious illnesses. You should handwash using soap and water when your hands are visibly soiled or handrub using an alcohol-based product.

10. Have regular check-ups

Regular check-ups can help find health problems before they start. Health professionals can help find and diagnose health issues early, when your chances for treatment and cure are better. Go to your nearest health facility to check out the health services, screenings and treatment that are accessible to you.

Healthy World

The World Health Organization provides the advice and evidence needed for people to lead healthy lives. Good health requires the commitment of many, from lawmakers to lunch makers. And there are steps each of us can take to promote and protect health. These include being more active, eating healthy, and avoiding tobacco and harmful use of alcohol.

Physical activity

Being physically active helps all people, no matter their age, lead healthier lives.

       Some physical activity is better than doing none. By being more active throughout the day in relatively simple ways, people can quite easily achieve the recommended activity levels. Below are the levels of physical activity WHO recommends people of different ages undertake.

Children and adolescents aged 5-17 years

·         Should do at least 60 minutes of moderate to vigorous-intensity physical activity daily.

·         Physical activity of amounts more than 60 minutes daily provides additional health benefits.

·         Should include activities that strengthen muscle and bone, at least 3 times per week.

Adults aged 18–64 years

·         Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or do at least 75 minutes of vigorous-intensity physical activity, or an equivalent combination of both.

·         For additional health benefits, adults should increase their moderate-intensity physical activity to 300 minutes per week, or equivalent.

·         Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

Adults aged 65 years and above

·         Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity, or an equivalent combination of both.

·         For additional health benefits, they should increase moderate-intensity physical activity to 300 minutes per week, or equivalent.

·         Those with poor mobility should perform physical activity to enhance balance and prevent falls, 3 or more days per week.

·         Muscle-strengthening activities should be done involving major muscle groups, 2 or more days a week.

Digital health

      The use and scale up of digital health solutions can revolutionize how people worldwide achieve higher standards of health, and access services to promote and protect their health and well-being. Digital health provides opportunities to accelerate our progress in attaining health and well-being related Sustainable Development Goal (SDGs), especially SDG 3, and achieving our triple billion targets for 2023 as articulated in its Thirteenth General Programme of Work (GPW13).

Healthy dietA healthy diet is essential for good health and nutrition.

      It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet. A healthy diet comprises a combination of different foods. These include:

o    Staples like cereals (wheat, barley, rye, maize or rice) or starchy tubers or roots (potato, yam, taro or cassava).

o    Legumes (lentils and beans).

o    Fruit and vegetables.

o    Foods from animal sources (meat, fish, eggs and milk).

         Here is some useful information, based on WHO recommendations, to follow a healthy diet, and the benefits of doing so.

·         Breastfeed babies and young children.

o    A healthy diet starts early in life - breastfeeding fosters healthy growth, and may have longer-term health benefits, like reducing the risk of becoming overweight or obese and developing noncommunicable diseases later in life.

o    Feeding babies exclusively with breast milk from birth to 6 months of life is important for a healthy diet. It is also important to introduce a variety of safe and nutritious complementary foods at 6 months of age, while continuing to breastfeed until your child is two years old and beyond.

·         Eat plenty of vegetables and fruit.

o    They are important sources of vitamins, minerals, dietary fibre, plant protein and antioxidants.

o    People with diets rich in vegetables and fruit have a significantly lower risk of obesity, heart disease, stroke, diabetes and certain types of cancer.

·         Eat less fat.

o    Fats and oils and concentrated sources of energy. Eating too much, particularly the wrong kinds of fat, like saturated and industrially-produced trans-fat, can increase the risk of heart disease and stroke.

o    Using unsaturated vegetable oils (olive, soy, sunflower or corn oil) rather than animal fats or oils high in saturated fats (butter, ghee, lard, coconut and palm oil) will help consume healthier fats.

o    To avoid unhealthy weight gain, consumption of total fat should not exceed 30% of a person's overall energy intake.

·         Limit intake of sugars.

o    For a healthy diet, sugars should represent less than 10% of your total energy intake. Reducing even further to under 5% has additional health benefits.

o    Choosing fresh fruits instead of sweet snacks such as cookies, cakes and chocolate helps reduce consumption of sugars.

o    Limiting intake of soft drinks, soda and other drinks high in sugars (fruit juices, cordials and syrups, flavoured milks and yogurt drinks) also helps reduce intake of sugars.

·         Reduce salt intake.

o    Keeping your salt intake to less than 5h per day helps prevent hypertension and reduces the risk of heart disease and stroke in the adult population.

o    Limiting the amount of salt and high-sodium condiments (soy sauce and fish sauce) when cooking and preparing foods helps reduce salt intake.

No tobacco

      Avoiding tobacco, or taking proven measures to quit, are among the surest ways for people to avoid many illnesses and, instead, take the road to good health.Avoiding tobacco or taking proven measures to quit, are among the surest ways for people to avoid many illnesses and, instead, take the road to good health.

In fact, there are immediate and long-term health benefits of quitting for all tobacco users, including lower blood pressure.

Here are some key points on avoiding the harms of tobacco use.

·         Most tobacco users who are aware of the dangers of tobacco want to quit. Counselling and medication more than doubles the chance that someone who uses tobacco and tries to quit will succeed.

·         If you are a tobacco user wanting to quit, it is essential to understand the importance of doing so for your own health and your family.

·         Then, you must be confident that you can quit - many people have done so.

·         If needed, seek support from health professionals to quit. There are a range of things people can do, from calling a quit line and accessing online material to attending a cessation clinic.

·         Practical tips to help tobacco users deal with tobacco cravings include delay, drinking water, deep breathing and physical activity.