WHO DAY CELEBRATION 2018

1) Practicing good hygiene:

Personal hygiene

Page last updated: November 2010

The human body can provide places for disease-causing germs and parasites to grow and
multiply. These places include the skin and in and around the openings to the body. It is less
likely that germs and parasites will get inside the body if people have good personal hygiene
habits.

7.1 Good personal hygiene

Good personal hygiene habits include:

 washing the body often. If possible, everybody should have a shower or a bath every day.
However, there may be times when this is not possible, for example, when people are out
camping or there is a shortage of water

 If this happens, a swim or a wash all over the body with a wet sponge or cloth will do

 cleaning the teeth at least once a day. Brushing the teeth after each meal is the best way of
making sure that gum disease and tooth decay are avoided. It is very important to clean teeth
after breakfast and immediately before going to bed

 washing the hair with soap or shampoo at least once a week

 washing hands with soap after going to the toilet

 washing hands with soap before preparing and/or eating food. During normal daily activities,
such as working and playing, disease causing germs may get onto the hands and under the
nails. If the germs are not washed off before preparing food or eating, they may get onto the
food

 changing into clean clothes. Dirty clothes should be washed with laundry soap before
wearing them again

 hanging clothes in the sun to dry. The sun's rays will kill some disease-causing germs and
parasites
 turning away from other people and covering the nose and mouth with a tissue or the hand
when coughing or sneezing. If this is not done, droplets of liquid containing germs from the
nose and mouth will be spread in the air and other people can breathe them in, or the droplets
can get onto food

7.2 Overcrowding

When there are too many people in any house, the likelihood of them getting disease is
greater than if the house is not overcrowded. This is because people in an overcrowded house
will be much closer to each other and it is therefore easier for any germs to spread from one
to another. For example:
 sneezing and coughing in crowded rooms makes it easier to spread cold and flu germs

 sharing towels can spread trachoma germs and other germs which cause eye infections (runny
or sore eyes)

 several children sleeping in the same bed makes it easier to spread a scabies infection

Each house is designed to allow a particular number of people to live there comfortably. This
number will depend upon the number and size of the rooms, especially bedrooms, and the
size of other facilities such as the sewage system and washing and cooking areas.

If the number of people living in the house is greater than the number it was designed for,
these facilities will not be able to cope properly. For example, large numbers of people using
the toilet may mean that the septic tank will not be big enough to take and treat the additional
load of sewage.

For good health and comfort, the number of people who should live in a house depends upon
the factors outlined below.

The number and size of bedrooms

While most people who live permanently in a house will have a bedroom to themselves or
share one with one or two other people, other rooms are often used as bedrooms. The number
of people who should sleep in a room will depend upon the amount of air which is available
to each person. The law requires that each adult person has at least 13 cubic metres of air and
 each child has at least 10 cubic metres of air in a sleeping area.
The type and size of the sewage system
Usually, a household septic tank system with 2 round tanks caters for a maximum of ten
people.
The size and availability of other facilities
The facilities within the house may not be able to handle all of the demands placed on them
by the occupants. For example, the hot water system may not be able to produce enough hot
water, or the amount of food to be chilled is too great for the refrigerator to hold.

In Indigenous communities, overcrowding in houses occurs for a number of reasons, such as:
 there not being enough houses for the number of people who live in the community

 families not being able to afford to pay rent on a house of their own and needing to live with
relatives to share the cost

 people visiting relatives and staying for a long time

 visitors coming to stay so that they can attend special events such as funerals

It is important that EHPs remember that overcrowding is a significant environmental health

problem in many communities.

2) Support Breast Feeding

Why it’s Important for Everyone to Support Breastfeeding

It’s hard learning new things. What’s the hardest thing you’ve ever learned? Chances are you
struggled at first. Chances are you were able to overcome the challenge, in part, by having
someone there to help you; having support.
Breastfeeding is no exception. It may seem like it should come naturally. But, as with
learning any new thing, breastfeeding takes time, practise and support for both mom and
baby.

Why is Breastfeeding Important?

Breastfeeding is good for mom and baby – research shows it can reduce the risk of chronic
disease for both. Breast milk is the safest, most nutrient-rich food for babies and can provide
lifelong health benefits. Breastfeeding also enhances bonding and the social and emotional
development of babies and children. On a larger scale, breastfeeding helps our communities
be healthier places. It’s a green option that’s key to sustainable development and
breastfeeding is affordable for all mothers and families.

How Can You Support Mothers and Babies?

Everyone plays an important role. Protecting, promoting, and supporting breastfeeding

involves family, friends and even society as a whole. Here’s a look at five settings and groups
where you can have an impact. Where do you fit in? What can you do to help?
1. In the home. Family members, partners and fathers.
Breastfeeding is more successful when family members are involved. Research shows
that partners and husbands are the biggest influence on breastfeeding success.
Grandparents also play an important supporting role, especially grandmothers. Some
things partners and family members can do: give the new mom praise and
encouragement for how hard she is working. Offer to help with baby or child care,
household chores, and take the baby out for a walk to let new mom sleep. Read more.
2. Social settings. Friends and mom groups.
Along with offers to help where needed, friends can be a tremendous support just by
listening. New moms may not be looking for advice, but simply want someone to
listen about what it’s like to be a new mother. Getting together with other moms
(whether new friends or old) is another way to find support. One of the best ways to
learn how mothers cope and care for babies is by joining a support group in your
community, such as La Leche League. Find a group near you.
3. Clinics and services. Healthcare providers.
Health care providers are instrumental in giving families the information they need to
make the best decisions for their baby. Family doctors can assist with supporting
mothers in their decisions about infant feeding and medical issues that may come up
for mom or baby. Midwives and lactation consultants have a wealth of experience
helping mothers prevent and overcome challenges. Public health services like
telephone counseling, home and office visits, and breastfeeding clinics are other great
sources of support and guidance. Look for services nearby.
4. Public spaces. Everyone.
Whether at the mall, on the bus, at the pool, or park, all mothers have the legal right to
 breastfeed their children in public in British Columbia. Asking a mother who is
breastfeeding her child to move or cover up is discriminatory and illegal. Accepting
breastfeeding as the normal way for women to feed babies goes a long way in
creating safe, secure and supportive environments for women to breastfeed. Read
more.
5. Work. Colleagues and employers.
A mother might worry what her co-workers will think about her pumping or
breastfeeding at work when her maternity leave is up. Employers can support new
moms by helping her plan the transition back to work and supporting her
breastfeeding goals. Employers and colleagues can work on making the workplace a
breastfeeding friendly environment. Here are some ways to do so.

3) Get Vaccinated

Top Reasons to Get Vaccinated

1. Vaccine-preventable diseases haven’t gone away.

The viruses and bacteria that cause illness and death still exist and can be passed on to
those who are not protected by vaccines. In a time when people can travel across the
globe in just one day, it’s not hard to see just how easily diseases can travel too.

2. Vaccines will help keep you healthy.

The Centers for Disease Control and Prevention (CDC) recommends vaccinations from
birth through adulthood to provide a lifetime of protection against many diseases and
infections, such as influenza, pneumococcal disease, human papillomavirus, and
hepatitis A and B. Yet many individuals are not vaccinated as recommended, leaving
them needlessly vulnerable to illness and long-term suffering.

3. Vaccines are as important to your overall health as diet and exercise.

Like eating right, exercising, and getting regular screenings for diseases such as colon
and breast cancer, vaccines can also play a vital role in keeping you healthy. Vaccines
are one of the most convenient and safest preventive care measures available.
4. Vaccination can mean the difference between life and death.

In the US, vaccine-preventable infections kill more individuals annually than

HIV/AIDS, breast cancer, or traffic accidents. Approximately 50,000 adults die each
year from vaccine-preventable diseases in the US.

5. Vaccines are safe and effective.

Vaccines are among the safest medical products available and can prevent the suffering
and costs associated with infectious diseases. The potential risks associated with the
diseases that vaccines prevent are much greater than the potential risks from the
vaccines themselves.

6. Vaccines won’t give you the disease they are designed to prevent.

You cannot “catch” the disease from the vaccine. Some vaccines contain “killed” virus,
and it is impossible to get the disease from them. Others have live, but weakened,
viruses designed to ensure that you cannot catch the disease.

7. Young and healthy people can get very sick, too.

Infants and the elderly are at greater risk for serious infections and complications,but
vaccine-preventable diseases can strike anyone. If you’re young and healthy, getting
vaccinated can help you stay that way.

8. Vaccine-preventable diseases are expensive.

Diseases not only have a direct impact on individuals and their families, but also carry a
high price tag for society as a whole, exceeding $10 billion per year in direct and
indirect costs. An average influenza illness can last up to 15 days, typically with five or
six missed work days.

9. When you get sick, your children, grandchildren, and parents are at risk, too.

A vaccine-preventable disease that might make you sick for a week or two could prove
deadly for your children, grandchildren, or parents if it spreads to them. In general,
vaccine-preventable diseases are more serious for the very young and the very old. So
when you get vaccinated to protect yourself, you’re protecting your family as well.
10. Your family and coworkers need you.

Each year, millions of adults get sick from vaccine-preventable diseases, causing them
to miss work and leaving them unable to care for those who depend on them, including
their children and/or aging parents.

4) Eat Healthy Diet

Key facts

 A healthy diet helps protect against malnutrition in all its forms, as well as
noncommunicable diseases (NCDs), including diabetes, heart disease, stroke and
cancer.

 Unhealthy diet and lack of physical activity are leading global risks to health.

 Healthy dietary practices start early in life – breastfeeding fosters healthy growth and
improves cognitive development, and may have longer-term health benefits, like
reducing the risk of becoming overweight or obese and developing NCDs later in life.

 Energy intake (calories) should be in balance with energy expenditure. Evidence

indicates that total fat should not exceed 30% of total energy intake to avoid
unhealthy weight gain (1, 2, 3), with a shift in fat consumption away from saturated
fats to unsaturated fats (3), and towards the elimination of industrial trans fats (4).

 Limiting intake of free sugars to less than 10% of total energy intake (2, 5) is part of a
healthy diet. A further reduction to less than 5% of total energy intake is suggested for
additional health benefits (5).

 Keeping salt intake to less than 5 g per day helps prevent hypertension and reduces
the risk of heart disease and stroke in the adult population (6).

 WHO Member States have agreed to reduce the global population’s intake of salt by
30% and halt the rise in diabetes and obesity in adults and adolescents as well as in
childhood overweight by 2025 (7, 8, 9).

Overview
Consuming a healthy diet throughout the lifecourse helps prevent malnutrition in all its forms
as well as a range of noncommunicable diseases and conditions. But the increased production
of processed food, rapid urbanization and changing lifestyles have led to a shift in dietary
patterns. People are now consuming more foods high in energy, fats, free sugars or
salt/sodium, and many do not eat enough fruit, vegetables and dietary fibre such as whole
grains.

The exact make-up of a diversified, balanced and healthy diet will vary depending on
individual needs (e.g. age, gender, lifestyle, degree of physical activity), cultural context,
locally available foods and dietary customs. But basic principles of what constitute a healthy
diet remain the same.

For adults

A healthy diet contains:

 Fruits, vegetables, legumes (e.g. lentils, beans), nuts and whole grains (e.g.
unprocessed maize, millet, oats, wheat, brown rice).

 At least 400 g (5 portions) of fruits and vegetables a day (2). Potatoes, sweet potatoes,
cassava and other starchy roots are not classified as fruits or vegetables.

 Less than 10% of total energy intake from free sugars (2, 5) which is equivalent to 50
g (or around 12 level teaspoons) for a person of healthy body weight consuming
approximately 2000 calories per day, but ideally less than 5% of total energy intake
for additional health benefits (5). Most free sugars are added to foods or drinks by the
manufacturer, cook or consumer, and can also be found in sugars naturally present in
honey, syrups, fruit juices and fruit juice concentrates.

 Less than 30% of total energy intake from fats (1, 2, 3). Unsaturated fats (e.g. found
in fish, avocado, nuts, sunflower, canola and olive oils) are preferable to saturated fats
(e.g. found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard)
(3). Industrial trans fats (found in processed food, fast food, snack food, fried food,
frozen pizza, pies, cookies, margarines and spreads) are not part of a healthy diet.

 Less than 5 g of salt (equivalent to approximately 1 teaspoon) per day (6) and use
iodized salt.
For infants and young children

In the first 2 years of a child’s life, optimal nutrition fosters healthy growth and improves
cognitive development. It also reduces the risk of becoming overweight or obese and
developing NCDs later in life.

Advice on a healthy diet for infants and children is similar to that for adults, but the following
elements are also important.

 Infants should be breastfed exclusively during the first 6 months of life.

 Infants should be breastfed continuously until 2 years of age and beyond.

 From 6 months of age, breast milk should be complemented with a variety of

adequate, safe and nutrient dense complementary foods. Salt and sugars should not be
added to complementary foods.

Practical advice on maintaining a healthy diet

Fruits and vegetables

Eating at least 400 g, or 5 portions, of fruits and vegetables per day reduces the risk of NCDs
(2), and helps ensure an adequate daily intake of dietary fibre.

In order to improve fruit and vegetable consumption you can:

 always include vegetables in your meals

 eat fresh fruits and raw vegetables as snacks

 eat fresh fruits and vegetables in season

 eat a variety of choices of fruits and vegetables.

Fats

Reducing the amount of total fat intake to less than 30% of total energy intake helps prevent
unhealthy weight gain in the adult population (1, 2, 3).

Also, the risk of developing NCDs is lowered by reducing saturated fats to less than 10% of
total energy intake, and trans fats to less than 1% of total energy intake, and replacing both
with unsaturated fats (2, 3).
Fat intake can be reduced by:

 changing how you cook – remove the fatty part of meat; use vegetable oil (not animal
oil); and boil, steam or bake rather than fry;

 avoiding processed foods containing trans fats; and

 limiting the consumption of foods containing high amounts of saturated fats (e.g.
cheese, ice cream, fatty meat).

Salt, sodium and potassium

Most people consume too much sodium through salt (corresponding to an average of 9–12 g
of salt per day) and not enough potassium. High salt consumption and insufficient potassium
intake (less than 3.5 g) contribute to high blood pressure, which in turn increases the risk of
heart disease and stroke (6, 10).

1.7 million deaths could be prevented each year if people’s salt consumption were reduced to
the recommended level of less than 5 g per day (11).

People are often unaware of the amount of salt they consume. In many countries, most salt
comes from processed foods (e.g. ready meals; processed meats like bacon, ham and salami;
cheese and salty snacks) or from food consumed frequently in large amounts (e.g. bread). Salt
is also added to food during cooking (e.g. bouillon, stock cubes, soy sauce and fish sauce) or
at the table (e.g. table salt).

You can reduce salt consumption by:

 not adding salt, soy sauce or fish sauce during the preparation of food

 not having salt on the table

 limiting the consumption of salty snacks

 choosing products with lower sodium content.

Some food manufacturers are reformulating recipes to reduce the salt content of their
products, and it is helpful to check food labels to see how much sodium is in a product before
purchasing or consuming it.
Potassium, which can mitigate the negative effects of elevated sodium consumption on blood
pressure, can be increased with consumption of fresh fruits and vegetables.

Sugars

The intake of free sugars should be reduced throughout the lifecourse (5). Evidence indicates
that in both adults and children, the intake of free sugars should be reduced to less than 10%
of total energy intake (2, 5), and that a reduction to less than 5% of total energy intake
provides additional health benefits (5). Free sugars are all sugars added to foods or drinks by
the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups,
fruit juices and fruit juice concentrates.

Consuming free sugars increases the risk of dental caries (tooth decay). Excess calories from
foods and drinks high in free sugars also contribute to unhealthy weight gain, which can lead
to overweight and obesity.

Sugars intake can be reduced by:

 limiting the consumption of foods and drinks containing high amounts of sugars (e.g.
sugar-sweetened beverages, sugary snacks and candies); and

 eating fresh fruits and raw vegetables as snacks instead of sugary snacks.

How to promote healthy diets

Diet evolves over time, being influenced by many factors and complex interactions. Income,
food prices (which will affect the availability and affordability of healthy foods), individual
preferences and beliefs, cultural traditions, as well as geographical, environmental, social and
economic factors all interact in a complex manner to shape individual dietary patterns.
Therefore, promoting a healthy food environment, including food systems which promote a
diversified, balanced and healthy diet, requires involvement across multiple sectors and
stakeholders, including government, and the public and private sector.

Governments have a central role in creating a healthy food environment that enables people
to adopt and maintain healthy dietary practices.

Effective actions by policy-makers to create a healthy food environment include:

1. Creating coherence in national policies and investment plans, including trade, food
and agricultural policies, to promote a healthy diet and protect public health:

o increase incentives for producers and retailers to grow, use and sell fresh fruits
and vegetables;

o reduce incentives for the food industry to continue or increase production of

processed foods with saturated fats and free sugars;

o encourage reformulation of food products to reduce the contents of salt, fats

(i.e. saturated fats and trans fats) and free sugars;

o implement the WHO recommendations on the marketing of foods and non-

alcoholic beverages to children;

o establish standards to foster healthy dietary practices through ensuring the

availability of healthy, safe and affordable food in pre-schools, schools, other
public institutions, and in the workplace;

o explore regulatory and voluntary instruments, such as marketing and food

labelling policies, economic incentives or disincentives (i.e. taxation,
subsidies), to promote a healthy diet; and

o encourage transnational, national and local food services and catering outlets
to improve the nutritional quality of their food, ensure the availability and
affordability of healthy choices, and review portion size and price.

2. Encouraging consumer demand for healthy foods and meals:

o promote consumer awareness of a healthy diet,

o develop school policies and programmes that encourage children to adopt and
maintain a healthy diet;

o educate children, adolescents and adults about nutrition and healthy dietary
practices;

o encourage culinary skills, including in schools;

 o support point-of-sale information, including through food labelling that
ensures accurate, standardized and comprehensible information on nutrient
contents in food in line with the Codex Alimentarius Commission guidelines;
and

o provide nutrition and dietary counselling at primary health care facilities.

3. Promoting appropriate infant and young child feeding practices:

o implement the International Code of Marketing of Breast-milk Substitutes and

subsequent relevant World Health Assembly resolutions;

o implement policies and practices to promote protection of working mothers;

and

o promote, protect and support breastfeeding in health services and the

community, including through the Baby-friendly Hospital Initiative.

5 keys to a healthy diet

 WHO/NHD

Breastfeed babies and young children

 From birth to 6 months of age, feed babies exclusively with breast milk (i.e. give them
no other food or drink), and feed them "on demand" (i.e. often as they want, day and
night)

 At 6 months of age, introduce a variety of safe and nutritious foods to complement

breastfeeding, and continue to breastfeed until babies are 2 years of age or beyond.

 Do not add salt or sugars to foods for babies and young children

Why?
On its own, breast milk provides all the nutrients and fluids that babies need
for their first 6 months of healthy growth and development. Exclusively
breastfed babies have better resistance against common childhood illnesses
such as diarrhoea, respiratory infections and ear infections. In later life, those
who were breastfed as infants are less likely to become overweight or obese,
or to suffer from noncommunicable diseases, such as diabetes, heart disease
and stroke.

Eat a variety of foods

 Eat a combination of different foods, including staple foods (e.g. cereals such as
wheat, barley, rye, maize or rice, or starchy tubers or roots such as potato, yam, taro
or cassava), legumes (e.g. lentils, beans), vegetables, fruit and foods from animals
sources (e.g. meat, fish, eggs and milk)
 Why?
Eating a variety of whole (i.e. unprocessed) and fresh foods every day helps
children and adults to obtain the right amounts of essential nutrients. It also
helps them to avoid a diet that is high in sugars, fats and salt, which can lead
to unhealthy weight gain (i.e. overweight and obesity) and noncommunicable
diseases. Eating a healthy, balanced diet is especially important for young
children's and development; it also helps older people to have healthier and
more active lives.

Eat plenty of vegetables and fruit

 Eat a wide variety of vegetables and fruit

 For snacks, choose raw vegetables and fresh fruit, rather than foods that are high in
sugars, fats or salt

 Avoid overcooking vegetables and fruit as this can lead to the loss of important
vitamins

 When using canned or dried vegetables and fruit, choose varieties without added salt
and sugars

Why?
Vegetables and fruit are important sources of vitamins, minerals, dietary fibre,
plant protein and antioxidants. People whose diets are rich in vegetables and
fruit have a significantly lower risk of obesity, heart disease, stroke, diabetes
and certain types of cancer.

Eat moderate amounts of fats and oils

 Use unsaturated vegetable oils (e.g. olive, soy, sunflower or corn oil) rather than
animals fats or oils high in saturated fats (e.g. butter, ghee, lard, coconut and palm oil)

 Choose white meat (e.g. poultry) and fish, which are generally low in fats, in
preference to red meat

 Eat only limited amounts of processed meats because these are high in fat and salt

 Where possible, opt for low-fat or reduced'fat versions of milk and dairy products

 Avoid processed, baked and fried foods that contain industrially produced trans-fat

Why?
Fats and oils are concentrated sources of energy, and eating too much fat,
particularly the wrong kinds of fat, can be harmful to health. For example,
people who eat too much saturated fat and trans-fat are at higher risk of heart
disease and stroke. Trans-fat may occur naturally in certain meat and milk
products, but the industrially produced trans-fat (e.g. partially hydrogenated
oils) present in various processed foods is the main source.

Eat less salt and sugars

 When cooking and preparing foods, limit the amount of salt and high-sodium
condiments (e.g. soy sauce and fish sauce)

 Avoid foods (e.g. snacks), that are high in salt and sugars
  Limit intake of soft drinks or soda and other drinks that are high in sugars (e.g. fruit
juices, cordials and syrups, flavoured milks and yogurt drinks)

 Choose fresh fruits instead of sweet snacks such as cookies, cakes and chocolate

Why?
People whose diets are high in sodium (including salt) have a greater risk of
high blood pressure, which can increase their risk of heart disease and stroke.
Similarly, those whose diets are high in sugars have a greater risk of becoming
overweight or obese, and an increased risk of tooth decay. People who reduce
the amount of sugars in their diet may also reduce their risk of
noncommunicable diseases such as heart disease and stroke.

5) Regularly check your health

In this fast-paced life, where we are always on the go, we hardly spare any time for ourselves
– to review our health condition, check whether or not we are eating properly, taking ample
amount of sleep, exercising regularly, and so on. While we aren’t unaware of the fact that all
these petty things are what exactly govern our lives and help us stay fit and healthy, we pay
the least attention to our condition, until we’ve run out of time. We fall sick only to discover,
we’ve been lethargic and ignorant about our health issues we already knew were brewing
since a long time.

This is precisely the reason why many organizations, all across the globe, make it mandatory
for their employees it get a health checkup done every now and then, or educate their
workforce about its importance, to ensure their masses stay fit and healthy and work
effectively and efficiently, adding to the overall profitability of the organization.

Here too, in this post, we urge individuals, belonging to all age groups to spare a few hours
from your busy schedule and get tested once in every six months, just to ensure they are in a
good physical condition in all respects.

Need for a Regular Health Checkup

As stated above, regular health examinations and tests widely aid in defining your health
condition and even finding out problems that already exist or are about to surface in the near
future. Most basic health checkup packages today cover all the essential blood and urine
tests for screening lifestyle diseases and chronic infections that are common in your
region/country and those that match with your existing health condition. By getting checked
at regular intervals, you basically improve your chances of living a healthy, long life. Your
age, sex, family history, lifestyle choices, and many other essential factors also affect what
and how often you must take a health-screening test.

Composition of a Regular Health Check-Up

In addition to an overall physical examination, a standard or regular health checkup package

comprises of test that helps in the assessment of the functionality of your heart, lungs,
digestive system, kidneys, liver and the immune system. In some cases, typically depending
upon the age and sex of an individual, a health package may also include certain cancer-
specific tests such as PSA (Prostate-Specific Antigen) for men and mammography and some
gynecological tests for women.

However, most packages primarily comprise of pathology tests (blood and urine), cardiac
stress test, imaging tests (x-rays and ultrasounds), kidney, liver, and lung function test. Each
of these tests is performed in carefully controlled environments to ensure the samples
obtained produce only the exact and accurate results.

Furthermore, there are a number of reputed medical institutions and diagnostic labs in India
that offer a colossal range of health checkup packages covering a broad range of diseases,
infections, and lifestyle conditions. You can choose a package as per your needs, or as per the
recommendation of your physician. Usually preventive or full body health checkup packages
are suggested. For a reason that they cover all the basic and necessary tests.

Those of you who are still skeptical about health checkup packages and their benefits, read on
for better clarification.

Comprehensive in Nature

When you’re out there looking for a good health checkup package, you’ll see that a single
package offers you a broad range of tests. If you sum up the prices of individual tests and
compare them with that of a comprehensive health checkup package, you will witness that
you are almost saving one-fourth of the total amount by opting for a package.

Early Detection of Problems

One of the best and most prominent benefits of getting tested on regular basis is that you’re
able to keep a tab on your health. Your test results help in analyzing your current state and
diagnosing your chances of suffering from a mild or chronic disease if necessary measures
are not taken right away. In addition to this, if you’ve already been diagnosed with a disease
and are undergoing a treatment, regular health checkup aids in monitoring your condition and
stating whether your condition has improved or deteriorated since the start of the treatment.

Makes You Aware of Various Good and Had Habits

Health is wealth! Quoted by a learned man, the statement stands true in all respects. Regular
health checkups do not just inform you about your exposure to potential diseases but also in
indicating your good habits that you must continue with. For instance, if you’re someone who
has a control over his/her sugar intake, food habits and keeps a tab on his/her physical
exercise, your test reports will duly showcase your efforts. On the other hand, if you’re not
careful with yourself and your health, your reports will determine that too.

Energizes You

For a fact that if your reports showcase a positive result, you feel good and your morale is
boosted. You will continue to ensure that you uptake activities which shall help you maintain
a healthy lifestyle in the long run. Furthermore, your positive moral will keep your happy,
which shall indirectly keep your spirits up, both at work and at home.

Age Wise Health checks

Here we define some health checks you must consider at different stages of your life.

When in your 20s and 30s, ensure your master health checkup package comprises of the
following tests:-

 Dental check and cleaning

 Blood pressure

 Glucose levels

 Cholesterol

 BMI, waist and hip measurements

  Certain cancer checks

 Testes self-checks (men)

 Breast self-checks (women)

 If you’re sexually active, ensure taking these tests:-

 Sexually Transmitted Infections (STI) screenings

 Pap smear for women (once in every two years)

When in your 40s, ensure your package covers all the same tests as mentioned above ( for 20s
and 30s) and the following:-

 Risk Assessment Test against Type 2 Diabetes

 Risk Assessment test against Cardiovascular

 Mammogram for women

 PSA for men

 Eye checks

When you hit your 50s and 60s, uptake all the tests as mentioned for ages 20s, 30s and 40s
along with these tests:-

 Osteoporosis

 Bowel cancer screening

 Visual acuity

 Hearing impairment tests

To conclude, “Health is the most precious asset a man possesses.” Do not let your daily
routine and habits damage your condition and expose you to the risk of suffering chronic,
non-curable diseases. Make sure you get tested at regular intervals, eat healthily, steer away
from habits that may affect your body, exercise regularly and adhere to basic preventive
measures.
6) Be Physically active :

Be Physically Active

Many people feel they don't have time for regular physical activity, or they're too tired. But
being physically active every day is one important aspect of a healthy lifestyle. Increasing
your heartbeat, strengthening your muscles, and increasing your flexibility contribute to
physical fitness. Being physically fit has a number of health benefits in both the short-term
and the long-term.

Research shows that regular physical activity can promote psychological well-being and aid
in reducing feelings of mild to moderate depression and anxiety. On a day that you're feeling
a bit tired, down, or stressed, consider taking a brisk walk—it can help you.

Leading a physically active lifestyle can also help maintain a healthy weight and prevent
weight gain. Expending calories through physical activity can help balance the calories you
take in as food. Just remember, don't counteract all the physical activity you do by eating a lot
of unhealthy foods.

People with higher levels of physical activity are at lower risk for developing chronic disease.
Regular physical activity can reduce the risk of chronic diseases such as high blood pressure,
stroke, coronary artery disease, type 2 diabetes, colon cancer, and osteoporosis.

Different intensities and types of activity provide different benefits. Generally, if you are able
to talk while performing the physical activity, it's moderately intense. But if you're breathing
hard and it's hard to hold a conversation, the activity is vigorously intense. Vigorously intense
activity burns more calories per unit of time.

For most people, moderately intense physical activities include:

 Walking briskly

 Doing yard work

 Scrubbing the floor

 Actively playing with children

 Biking at a casual pace

For most people, vigorously intense activities include:

 Jogging or running

 Swimming laps

 Jumping rope

 Rollerblading/in-line skating at a brisk pace

 Playing sports such as basketball or soccer

 Cross-country skiing

Estimated Calories Needed by Gender, Age, and Activity Levela

Gender Age (Years) Sedentaryb Moderately Activec Actived

Child 2-3 1,000 1,000 - 1,400e 1,000 - 1,400e

Female 4-8 1,200 1,400 - 1,600 1,400 - 1,800

9 - 13 1,600 1,600 - 2,000 1,800 - 2,200

14 - 18 1,800 2,000 2,400

19 - 30 2,000 2,000 - 2,200 2,400

31 - 50 1,800 2,000 2,400

51+ 1,600 1,800 2,000 - 2,200

Male 4-8 1,400 1,400 - 1,600 1,600 - 2,000

9 - 13 1,800 1,800 - 2,200 2,000 - 2,600

14 - 18 2,200 2,400 - 2,800 2,800 - 3,200

Estimated Calories Needed by Gender, Age, and Activity Levela

Gender Age (Years) Sedentaryb Moderately Activec Actived

19 - 30 2,400 2,600 - 2,800 3,000

31 - 50 2,200 2,400 - 2,600 2,800 - 3,000

51+ 2,000 2,200 - 2,400 2,400 - 2,800

a
These levels are based on Estimated Energy Requirements (EER) from the Institute of
Medicine (IOM) Dietary Reference Intakes Macronutrients Report, 2002, calculated by
gender, age, and activity level for reference-sized individuals. "Reference size," as
determined by IOM, is based on median height and weight for ages up to 18 years and
median height and weight for that height to give a Body Mass Index (BMI) of 21.5 for adult
females and 22.5 for adult males.
b
Sedentary means a lifestyle that includes only the light physical activity associated with
typical day-to-day life.
c
Moderately active means a lifestyle that includes physical activity equivalent to walking
about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity
associated with typical day-to-day life.
d
Active means a lifestyle that includes physical activity equivalent to walking more than 3
miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with
typical day-to-day life.
e
The calorie ranges shown are to accommodate needs of different ages within the group. For
children and adolescents, more calories are needed at older ages. For adults, fewer calories
are needed at older ages.

HERE'S WHAT YOU NEED TO KNOW:

Reduce your risk for chronic disease.
Do at least 30 minutes of moderately-intense physical activity, above usual activity, on most
days of the week. You don't need to do it all at once—it's all right to break up your physical
activity into three, 10-minute times throughout the day. And, increasing the intensity or the
amount of time that you are physically active can have even greater health benefits.

Help manage body weight and prevent weight gain.

You may need at least 60 minutes of moderately to vigorously intense activity, above usual
activity, on most days of the week to manage your weight. At the same time, watch the
calories in the food you eat—you can figure out the right number of daily calories for you on
the Estimated Calories Needed table on page 1. To sustain weight loss, about 60 to 90
minutes of moderately intense physical activity each day may be needed. These levels may
seem overwhelming, but this effective strategy is used by people who have successfully lost
weight and kept it off.

Achieve physical fitness.

This includes cardiovascular conditioning (getting your heart rate up), stretching exercises for
flexibility, and resistance exercises or calisthenics for muscle strength and endurance.
Combining these different types of exercises can help you be stronger.

WHAT'S STRENGTH TRAINING?

Strength training exercises are resistance exercises that can increase endurance, increase the
strength of your muscles, and maintain the integrity of your bones. They're an important part
of getting physically fit and strong, and it's beneficial to include them 2 or more days a week.

Specifically, strength training makes your body strong and more toned, and has the potential
to reduce the risk of osteoporosis. Examples include using free weights, weight machines, or
resistance bands.

FITTING IN FITNESS

Finding time to exercise can be a challenge. It is important to schedule it in and make it part
of your routine. One way to fit it in is to exercise during your breaks throughout the day.
Studies show you get the same health benefits from breaking up physical activity into three to
six 10-minute or two to four 15-minute intervals throughout the day. As long as you get your
heart rate up and keep it up for the whole 10 or 15 minutes, it's your daily total that's
important.

HYDRATION

Proper hydration is important when participating in physical activity. To avoid dehydration,

be sure to drink plenty of water or other fluid (non-alcoholic) both during and after the
activity.

MOTIVATION

There may be times when you need extra motivation. Leveling-off periods are normal and
may signal that it's time to get help from others. You can plan activities with a group, find a
buddy to

7) Don't Use Any Form of Tobacco & Limit Alcohol