Every Day Steps to Live a Safe and Healthy Life

                                                                          

     When it comes to eating you should always offer your family healthy meals by.

• Making sure you eat different types of fruits, vegetables, and whole grains every day. The garden eggs, groundnuts, walnuts, all forms of vegetables and grains are presently in season in Nigeria. Avail yourself of the abundance of these food items to give yourself and your family great benefit of healthy foods.
• Limiting foods and drinks that are high in calories, salt, fat, alcohol, and sugar.
• Keeping healthy weight by eating balanced diet every day.

Apart from healthy meals and balance diet, it is very important for you and your family members to be active. For example, you should:

• Be involved in active exercises for at least 2½ hours a week. Such activities that raise your breathing and heart rates as well as strengthen your muscles are preferable.
• Teach and help the children including teenagers to be active for at least 1 hour a day. The activities should however, include those that raise their breathing and heart rates and also strengthen their muscles and bones.
• Encourage physical activities because, you will be able  to:
• Maintain your body weight
• Lower raised blood pressure
• Minimize the risk for type 2 diabetes, heart attack, stroke, and several types of cancer
• Reduce the pains of arthritis and associated disability
• Reduce risk for osteoporosis and resultant falls
• Minimize the symptoms of depression and anxiety

You should protect yourself and your family by

• Wearing protective gadgets like helmets, seat belts, sunscreen, and insect repellent.
• Washing hands regularly to prevent the spread of germs that could cause diseases.
• Do not smoke nor breathe other people’s, or (second hand), smoke.
• Establish safe and healthy relationships with your family members and friends.
• Be informed, and alert for emergencies. Gather emergency supplies. Make a plan.

Manage stress.

• Make sure you maintain balance at work, home, and play.
• Get support from family and friends.
• Remain positive.
• Take time to relax.
• Ensure you get 7-9 hours of sleep each night.
• Make sure the children get more, according to their age.
• You may need to get help or counseling.

Get check-ups.

• Ask your doctor or nurse how you can lower your risk for health problems.
• Find out what exams, tests, and shots you need and when to get them.
• See your health practitioner for regular check-ups and as often as directed. You should also see your doctor your have pain, feel sick, notice changes, or have problems with your medication.