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23/09/2025

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

13/09/2025

Eat less salt
no more than 6g a day for adults
Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.
Even if you do not add salt to your food, you may still be eating too much.
About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.
Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.
Adults and children aged 11 and over should eat no more than 6g of salt a day. Younger children should have even less.

29/08/2025

💧 Hydration: The Silent Key to Energy

Your body is more than half water, yet most people walk around quietly dehydrated every day. Even mild dehydration can cause headaches, fatigue, dizziness, and trouble focusing — making you think you’re tired or sick when your body is simply thirsty.

Water fuels every cell, helps regulate temperature, cushions your joints, and keeps your skin glowing. Forgetting to drink is like asking your body to run on half power. Keep a bottle nearby, sip throughout the day, and listen when your body whispers for water — before it has to shout.

13/08/2025

Limit refined carbs
Not all carbs are created equal.
Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and may harm your health when eaten in excess. Most ultra-processed foods are made from refined carbs, like processed corn, white flour, and added sugars.
Studies show that a diet high in refined carbs may be linked to overeating, weight gain, and chronic diseases like type 2 diabetes and heart disease .

31/07/2025

Minimize your sugar intake
Added sugar is extremely prevalent in modern food and drinks. A high intake is linked to obesity, type 2 diabetes, and heart disease

The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health

26/07/2025

Use extra virgin olive oil
Extra virgin olive oil is one of the healthiest vegetable oils you can use. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that have anti-inflammatory properties

Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence

18/07/2025

Don’t smoke or use drugs, and only drink in moderation
Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health.

If you do any of these actions, consider cutting back or quitting to help reduce your risk for chronic diseases. (54aTrusted Source, 54bTrusted Source)

There are resources available online — and likely in your local community, as well — to help with this. Talk with your doctor to learn more about accessing resources.

29/06/2025

Get moving
Doing aerobic exercise, or cardio, is one of the best things you can do for your mental and physical health.

It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat may lead to major improvements in your metabolic health

According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate intensity activity each week

19/06/2025

Eat adequate protein
Eating enough protein is vital for optimal health, as it provides the raw materials your body needs to create new cells and tissues (50Trusted Source).

What’s more, this nutrient is particularly important for maintenance of a moderate body weight.

High protein intake may boost your metabolic rate — or calorie burn — while making you feel full. It may also reduce cravings and your desire to snack late at night

29/05/2025

Eat plenty of fruits and vegetables
Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and antioxidants, many of which have potent health effects.
Studies show that people who eat more vegetables and fruits tend to live longer and have a lower risk for heart disease, obesity, and other illnesses .

14/05/2025

Take vitamin D if you’re deficient
Most people do not get enough vitamin D. While these widespread vitamin D inadequacies are not imminently harmful, maintaining adequate vitamin D levels can help to optimize your health by improving bone strength, reducing symptoms of depression, strengthening your immune system, and lowering your risk for cancer .
If you do not spend a lot of time in the sunlight, your vitamin D levels may be low.
If you have access, it’s a great idea to have your levels tested, so that you can correct your levels through vitamin D supplementation if necessary.

04/05/2025

Avoid bright lights before sleep
When you’re exposed to bright lights which contain blue light wavelengths in the evening, it may disrupt your production of the sleep hormone melatonin.
Some ways to help reduce your blue light exposure is to wear blue light blocking glasses especially if you use a computer or other digital screen for long periods of time and to avoid digital screens for 30 minutes to an hour before going to bed.
This can help your body better produce melatonin naturally as evening progresses, helping you sleep better.

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