A new year and new decade have just begun. People use the opportunity to set new goals including leading a healthier lifestyle. Here are some tips to start the year on a healthier note.

• We should incorporate a balanced meal as a part of our diets. Fruits, vegetables, legumes, nuts, and whole grains should be included in every meal. Eating healthier prevents malnutrition and reduces the risk of diseases such as diabetes, heart disease, stroke, and cancer. 

•  Excessive sodium intake is linked to high blood pressure which increases the risks of stroke or heart diseases. Salt is the primary source of sodium. Sodium is essential for our bodies to functioning as it helps to maintain the balance of fluids in our body, transmitting nerve impulses, and normal cell function. Limiting the amount of salt in meals, using high salt condiments, and avoiding high salt snacks can help you lower your salt intake,

Tooth decay, type 2 diabetes, heart disease, cancer, and weight gain has been linked to excess sugar consumption. Sugar is found naturally in several fruits and vegetables. This sugar is not harmful and is healthy. Added sugar in processed foods is unhealthy. Reducing your consumption of sugar-filled drinks and desserts can bring down processed sugar intake.

• Fat consumed should be less than 30% of your energy intake. This will prevent unhealthy weight gain and reduce the risk of “lifestyle disease”. Unsaturated fats found in nuts and some oils are preferable to saturated-fats and trans-fats.

•  Smoking is linked to various diseases such as lung and heart diseases, cancer, and stroke. It affects both smokers and passive smokers. People who give up smoking experience immediate and long-term health benefits. 

Excessive alcohol consumption can cause health problems and mental and behavioral disorders.  It has also been linked to liver cirrhosis, cancers, and heart diseases. You should drink moderately if you drink alcohol.

• Experts suggest adults should do at least 150 minutes of moderate-amount physical activity, throughout the week. Increasing it to 300 minutes per week will increase your health benefits.

• Vaccination is one of the most effective ways to prevent diseases such as cervical cancer, cholera, diphtheria, hepatitis B, influenza, measles, and mumps.
•  Consult the best doctors in Mumbai  to get more information about vaccines. It is important not to miss the vaccination schedule for your child.

• Hypertension or high-blood-pressure is called a “silent killer”. Doctors have linked it to heart, brain, and kidney diseases. Having your blood pressure checked regularly by the best doctor near me can help you prevent or control hypertension.

• Depression is a common illness and can make you feel hopeless and worthless. In case you are depressed, talk to someone you trust or consult a counselor or physiologist. 

• Antibiotic-resistant bacteria is becoming a serious health threat. Antibiotics are becoming less potent because of misuse and overuse. It is important to have antibiotics only when prescribed by the best doctor in Mumbai . You should complete the required course of the antibiotics. 

• Cleaning your hands regularly can prevent the spread of diseases.

•  Regular checkups with the best doctor near me is a great way to find health problems before they start. Early diagnosis is the key to prevent many illnesses.