Why A Healthy You is Important.
What Does a Healthy Diet Look Like?
- Exclusive breastfeeding is recommended for babies during the first six months of life. Breastmilk provides all the required nutrients and energy the baby needs for growth and development. Besides, breastmilk has been shown to have long term benefits too such as reducing the risk of becoming obese and developing some non-communicable diseases in adulthood.
- Breastfeeding should continue till 2 years of age with introduction of complementary nutrient dense foods from six months of age.
- Amount of foods taken in must balance with energy expended. Energy In=Energy Out
- Eat at least five portions of fruits and vegetables every day (400g), Eat a variety depending on the seasons. Different variety of fruits and vegetables provides different micronutrients required by your body and different seasons may offer different types of fruits and vegetables so that you do not starve your body of fruits or vegetables because they are out of season and this also reduces the cost implication. Fruits in season may be cheaper to supplement your diet.
- Reduce amount of simple sugars in your diet; Simple sugars should be less than 10% of total food intake which is equivalent to 12 teaspoons per day. Further reduction offers more benefits. The free sugars are the added sugars to foods and drinks plus those from honey, fruit juices and juice concentrates. Reduce amount of sugary snacks, candies and sugar-sweetened beverages such as carbonated or non‐carbonated soft drinks, flavored water or milk or coffee, energy and sports drinks in your diet.
- Eat legumes such as beans, peas, and lentils; nuts and whole grains which are the unprocessed maize, millet, oats, wheat and brown rice.
- Your total fat intake should not exceed 30% of energy intake with saturated fats being less than 10%. Examples of good fats are from avocados, nuts, fish, sunflower oil, olive oil , corn and soybean. Saturated fats are found in fatty meat, milk by products like ghee and butter, coconut oil whereas trans-fats (should be less than 1%) are found in fried foods like chips, baked foods, prepacked snacks and bread spreads.
- Reduce salt intake to one teaspoon per day of iodized salt (5g). This includes the sea salt or whichever other salt. Potassium is important to your health as well which you can get from fresh fruits and vegetables
Importance of a Healthy Diet
A healthy diet protects against acquisition of some non communicable diseases like cancer, diabetes, heart disease and stroke
What You Can Do to Be Physically Fit
Your Mental Health
MENTALLY HEALTHY TOO BY RESTING ENOUGH AND RELAXING
Get Your Regular Check Ups!
Do you know your blood pressure level?
You should have blood pressure measurements every two years but then again if you go for annual welness check ups, your blood pressure levels would be measured as part of the check up.
Levels above 140 for systolic and 90 for diastolic is considered abnormal.
If you have hypertension (high blood pressure), is it under control and are you on follow up with your physician?
Studies indicate that 9 out of 10 patients with high blood pressure have no good control. Be on the look out towards a healthy you
Hypertension like its sister diabetes are sometimes referred to us silent killers.
Your blood pressure like your sugars may not give you a warning that it is too high on a certain day so that you get ready!
What of your body mass index (BMI) measurement, When did you have it checked?
Other screening that you should have regularly include screening for diabetes, depression especially if you have suffered a recent life crisis; HIV and other sexually transmitted diseases, some cancers like colorectal, breast, prostate and cervical cancers
Avoid Smoking and Accidents
Smoking has no use in the human body and causes only damage, QUIT SMOKING including passive smoking or second hand smoking. These applies to most of the other substances of abuse
Be safe on the roads. Wear safety belts and avoid overspeeding.
We at Nyalife Women’s Health clinic are not only concerned about curative health services but also about preventive health. Take great care of your health as it may be the most important possession you have. It is worth more than all the gold and silver in the world. It is priceless.
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Address and Contacts
Call Us
+254746516514
Email Us
info@nyalifewomensclinic.com
Our Location
JemPark Complex building suite A5 in Sabaki
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