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For individuals whose blood pressure fluctuates, they may rarely experience or encounter any symptoms, making it difficult to detect. Those who suffer from extremely high blood pressure often experience symptoms such as headaches, fatigue, difficulty breathing, and more. Hypertension, or high blood pressure, has been coined with the name “silent killer.” This is due to the fact that many people who have high blood pressure may not be aware of the problem. The amount of exercise you need varies depending on your age, but for most adults between 18 to 50 years of age, 150 minutes of moderate-intensity physical activity throughout the week is optimal. Thirty minutes of physical activity a day can go as far as preventing heart disease, diabetes, and many other chronic diseases, according to Harvard Medical School. In simpler terms, anything that makes you break a sweat can be considered physical activity! Whether you prefer to dance, do outdoor aerobics, go for a swim, or wake up early for a morning jog, they’re all the same, intended to keep your body in an active and healthy state.
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Physical activity is defined as any bodily movement produced by skeletal muscles that require energy expenditure. To be on the safer side, the World Health Organization (WHO) recommends reducing fats to 10% of one’s total energy take, which in turn, reduces trans-fats to less than 1% of total energy intake, replacing both saturated and trans-fats to unsaturated fats. Fats consumed should be less than 30% of one’s total energy intake. Although, too much of it can cause cholesterol to build up in your arteries and cause an unhealthy gain in weight. Your body needs a certain amount of fats for energy and for other important functions. This can be done by limiting soy sauce, fish sauce, and other high-sodium condiments when preparing and cooking meals. It is recommended that people limit their intake of sodium to five grams a day, which is equivalent to approximately one teaspoon.
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Most Americans receive their source of sodium from salt, but by doing away with the high intake of sodium, the chances of suffering from high blood pressure, heart disease, and stroke are low. This is far more than the amount of sodium our bodies need on a daily basis. Consume Fewer SaltsĪccording to the Harvard School of Public Health, Americans consume an average of 1.5 teaspoons of salt per day, which can also be measured at 3,400 milligrams of sodium. Some of the smallest health habits can make a major difference in your life! If 2020 is the year for you to become healthier and happier, we have a few tips we are confident will help. Although a major diet revamp works for some people and the gym might push you in just the right way, you don’t have to become vegan overnight or commit to a long-term relationship with fitness. With a new decade comes a new outlook on your life, and that includes your health.