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💧 Hydration: The Foundation of Your EnergyFeeling tired, foggy, or moody? Sometimes, your body isn’t asking for rest — i...
11/11/2025

đź’§ Hydration: The Foundation of Your Energy

Feeling tired, foggy, or moody? Sometimes, your body isn’t asking for rest — it’s asking for water. Every system in your body depends on hydration: your brain to think clearly, your muscles to perform, and your skin to stay healthy and fresh.

Start your day with a glass of water before anything else. Keep a bottle nearby and take sips throughout the day. It’s the easiest, most natural way to boost your energy and keep your body in balance.

Check your blood pressure regularlyHypertension, or high blood pressure, is called a “silent killer”. This is because ma...
10/26/2025

Check your blood pressure regularly
Hypertension, or high blood pressure, is called a “silent killer”. This is because many people who have hypertension may not be aware of the problem as it may not have any symptoms. If left uncontrolled, hypertension can lead to heart, brain, kidney and other diseases. Have your blood pressure checked regularly by a health worker so you know your numbers. If your blood pressure is high, get the advice of a health worker. This is vital in the prevention and control of hypertension.

Be activePhysical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditu...
10/12/2025

Be active
Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. This includes exercise and activities undertaken while working, playing, carrying out household chores, travelling, and engaging in recreational pursuits. The amount of physical activity you need depends on your age group but adults aged 18-64 years should do at least 150 minutes of moderate-intensity physical activity throughout the week. Increase moderate-intensity physical activity to 300 minutes per week for additional health benefits.

Reduce intake of harmful fatsFats consumed should be less than 30% of your total energy intake. This will help prevent u...
09/28/2025

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.

Eat less salt no more than 6g a day for adultsEating too much salt can raise your blood pressure. People with high blood...
09/16/2025

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 (about a teaspoonful) a day. Younger children should have even less.

Take your medicines on timeWrite down when you need to take your medicine. Include how many times a day and the exact ti...
09/06/2025

Take your medicines on time
Write down when you need to take your medicine. Include how many times a day and the exact times.
Use alarms as reminders. You can set alarms on your smartphone or computer. You can also buy a pill box with a built-in timer. Or just set an alarm clock.
Use daily tasks as reminders. For example, take your medicines right after a meal or before brushing your teeth.

Understand your medication routine. Confirm the exact dose and timing of each medication with your pharmacist. Follow th...
08/24/2025

Understand your medication routine.
Confirm the exact dose and timing of each medication with your pharmacist. Follow the schedule exactly, and take the exact dose prescribed. If needed, remember which medications need to be taken on an empty stomach or with food.

Your well-being is not just a goal it's our purpose.
07/12/2025

Your well-being is not just a goal it's our purpose.

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