01/04/2024
NCD "The new world Killer":-
Non Communicable Disease like HTN(Blood pressure) , Diabetes, Stroke, CAD, Mental Illness , Road Traffic Accidents, Cancer Can largely be prevented by
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.
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.
In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. This is equivalent to 50g or about 12 teaspoons for an adult. 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. 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 to 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. AVOID HARMFUL USE OF ALCOHOL
There is no safe level for drinking alcohol.
5. DON'T SMOKE
To***co 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.
6. BE ACTIVE
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.
7. CHECK YOUR BLOOD PRESSURE REGULARLY
Hypertension, or high blood pressure, is called a “silent killer”.
8. GET TESTED
Getting yourself tested is an important step in knowing your health status, especially when it comes to HIV, hepatitis B, sexually-transmitted infections (STIs) and tuberculosis (TB). Left untreated, these diseases can lead to serious complications and even death. Knowing your status means you will know how to either continue preventing these diseases or, if you find out that you’re positive, get the care and treatment that you need. Go to a public or private health facility, wherever you are comfortable, to have yourself tested.
9. GET VACCINATED
Vaccination is one of the most effective ways to prevent diseases. Vaccines work with your body’s natural defences to build protection against diseases like cervical cancer, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, polio, rabies, rubella, tetanus, typhoid, and yellow fever.
11. COVER YOUR MOUTH WHEN COUGHING OR SNEEZING
When an infected person coughs or sneezes, infectious agents may be passed on to others through airborne droplets.
When you feel a cough or sneeze coming on, make sure you have covered your mouth with a face mask or use a tissue then dispose it carefully.
12. PREVENT MOSQUITO BITES
Diseases like dengue, chikungunya, malaria and lymphatic filariasis are transmitted by mosquitoes.
Wear light-coloured, long-sleeved shirts and pants and use insect repellent.
At home, use window and door screens, use bed nets and clean your surroundings weekly to destroy mosquito breeding sites.
13. FOLLOW TRAFFIC LAWS
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.
14. DRINK ONLY SAFE WATER
15. BREASTFEED BABIES FROM 0 TO 2 YEARS AND BEYOND
Breastfeeding is the best way to provide the ideal food for newborns and infants. WHO recommends that mothers initiate breastfeeding within one hour of birth. Breastfeeding for the first six months is crucial for the baby to grow up healthy. It is recommended that breastfeeding is continued for up to two years and beyond. Aside from being beneficial to babies, breastfeeding is also good for the mother as it reduces the risk of breast and ovarian cancer, type II diabetes, and postpartum depression.
16. TALK TO SOMEONE YOU TRUST IF YOU ARE FEELING DOWN "DEPRESSION "
Depression is a common illness worldwide with over 260 million people affected. Depression can manifest in different ways, but it might make you feel hopeless or worthless, or you might think about negative and disturbing thoughts a lot or have an overwhelming sense of pain. If you’re going through this, remember that you are not alone. Talk to someone you trust such as a family member, friend, colleague or mental health professional about how you feel.
17. TAKE ANTIBIOTICS ONLY AS PRESCRIBED
18. 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.
19. PREPARE YOUR FOOD
Five Keys to Safer Food: (1) keep clean; (2) separate raw and cooked; (3) cook thoroughly; (4) keep food at safe temperatures; and (5) use safe water and raw materials.
20. 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 the health services, screenings and treatment that are accessible to you.
Courtesy: (WHO )World Health Organization
