Healthy Living

Healthy Living

Promoting Healthy Living

It's crucial for individuals to prioritize their future health starting now.

Heart disease, hypertension, diabetes, cancer, and osteoporosis are depriving many of life's joys.

Often, those affected wish they had taken better care of their health. Given a chance to turn back time, they would certainly have made different lifestyle choices.

For those of us still enjoying good health, it's imperative to be more conscious and adopt habits that ensure long-term well-being.

Let's begin by paying attention to our diet. Below are recommendations and tips from the Malaysian Dietary Guidelines (MDG) 2010.

Reduce Fat Intake

- Limit consumption of high-fat foods and minimize fats and oils in cooking.
- Cut back on deep-fried foods and organ meats.
- Restrict intake of cholesterol-raising substances like coconut oil, ghee, butter, and hydrogenated fats found in margarines and shortening.
- Decrease consumption of dishes prepared with excessive oils and fats, such as fried rice and rich sauces.

Cut Down on Sugar

- Opt for food and beverages low in sugar.
- Avoid products where sugar is a primary ingredient.
- Substitute sugary desserts with healthier alternatives like fruits.
- Choose plain water over soft drinks, syrups, or cordials.
- Request beverages with reduced sweetness when ordering.

Limit Salt Intake

- Opt for foods and cooking methods with less salt and sauces.
- Utilize natural herbs and condiments like garlic, onion, curry powder, and pepper for flavor.
- Select products labeled as low in salt or sodium.
- If already using salty sauces or flavorings, refrain from adding extra salt.
- Reduce consumption of salty foods such as salted fish, eggs, vegetables, and high-sodium snacks.

Increase Fiber Intake

- Foods rich in fiber contain antioxidants that help protect against diseases.
- Include whole grain or wholemeal products in meals.
- Incorporate beans, barley, oats, or lentils into cooking and baking.

Embrace Fruits and Vegetables

- Fruits and vegetables provide essential vitamins, minerals, and phytochemicals that lower disease risks.
- Aim for three servings of vegetables and two servings of fruits daily.
- Choose fruits with edible peels or seeds for added fiber.
- Opt for a variety of colored fruits and vegetables each day.

Prioritize Calcium Intake

- Milk and dairy products are vital for maintaining bone health.
- Consume milk and dairy daily.
- Add milk to beverages and breakfast cereals.
- Increase calcium intake with fish like sardines, ikan bilis, and high-calcium vegetables such as broccoli, green beans, and french beans.

A healthy lifestyle involves more than just eating right; regular exercise is essential. Consider quitting smoking and reducing alcohol intake for overall well-being.

Common Diseases to Be Aware Of

Heart disease and stroke are leading causes of mortality in Malaysia, often due to factors like high cholesterol, blood clotting, stress, and hypertension.

High blood pressure, often symptomless, can lead to severe complications if left untreated, including stroke, heart attack, or kidney failure.

Diabetes, characterized by high blood glucose levels, poses significant health risks like heart disease, high blood pressure, stroke, kidney failure, blindness, nerve damage, and foot gangrene.

Cancer remains a major cause of death globally, with breast and colorectal cancers being prevalent in Malaysian women and men, respectively.

Osteoporosis, characterized by bone density loss, is a significant concern, especially among women, leading to fractures and other complications.

Investing in preventive measures and adopting a healthy lifestyle can significantly reduce the risk of these diseases, ensuring a longer and healthier life.