What we eat, drink and how much we exercise can affect our body’s ability to prevent, fight and recover from health problems.
Tips for maintaining a healthy diet
Healthy diets are important for supporting immune systems. Good nutrition can also reduce the likelihood of developing health problems, including obesity, heart disease, diabetes and some types of cancer.
For those of you who are parents or are planning to become parents, a healthy diet for babies means exclusive breastfeeding in the first six months, with the introduction of nutritious and safe foods to complement breastmilk from age 6 months to 2 years and beyond. For young children, a healthy and balanced diet is essential for growth and development. For older people, it can help to ensure healthier and more active lives.
- Eat a variety of food, including fruits and vegetables.
- Cut back on salt to 5 grams a day.
- Eat moderate amounts of fats and oils.
- Limit sugar intake. Choose fresh fruits instead of sweet snacks such as cookies or sugary drinks.
- Stay hydrated. Drink enough water.
- Avoid hazardous and harmful alcohol use. No amount of alcohol is safe.
- If you are a parent, breastfeed babies and young children if possible.
Tips for physical activity and exercise
Regular physical activity benefits both the body and mind. It can reduce high blood pressure, help manage weight and reduce the risk of heart disease, stroke, type 2 diabetes, and various cancers – all conditions that can increase susceptibility to COVID-19.
It also improves bone and muscle strength and increases balance, flexibility and fitness. For older people, activities that improve balance help to prevent falls and injuries.
friends. It’s also good for our mental health – reducing the risk of depression, cognitive decline and delay the onset of dementia – and improve overall feelings.
- All adults should do at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week.
- For additional health benefits, adults should increase their moderate-intensity physical activity to 300 minutes per week, or equivalent.
- For developing and maintaining musculoskeletal health, muscle-strengthening activities involving major muscle groups should be done on 2 or more days a week
- In addition, older adults with poor mobility should do physical activity to enhance balance and prevent falls on 3 or more days per week.
