"WHO-Approved Daily Habits for a Healthier You"

  Daily habits for improved wellness – WHO       guidelines

        Essential Insights

• Noncommunicable diseases (NCDs) such as heart ailments, diabetes, cancers, chronic respiratory issues, and mental health disorders represent the greatest health challenge in both the WHO European Region and worldwide.
• NCDs account for over 80% of all fatalities in the Region. These conditions are closely associated with risk factors including poor nutrition, lack of physical activity, excessive body weight (with a body mass index over 25), as well as the consumption of tobacco and alcohol.
• Annually, tobacco claims the lives of 1.1 million individuals in the Region, with 153,000 succumbing to the effects of second-hand smoke.
•  Seven out of ten incidences of male lung cancer in the area are caused by tobacco usage.
• Alcohol usage is responsible for one in eleven deaths in the area, or around 800,000 deaths annually, or more than a third of the 2.6 million deaths that occur globally.
•  In many nations, salt consumption exceeds the WHO-recommended limit (5 g per day). High salt intake elevates blood pressure, which heightens the risk of cardiovascular conditions such as heart attacks, heart disease, and strokes. Cardiovascular diseases lead to more than two-fifths (42.5%) of all annual deaths in the Region, approximately 10,000 lives lost each day.
• Overweight and obesity rank as the fourth most prevalent risk factor for NCDs in the Region, following high blood pressure, dietary risks, and tobacco.
• One in four school-aged children struggles with overweight or obesity.
• 27% of adults fail to meet physical activity guidelines.
• Physical inactivity is responsible for roughly 9% of all preventable deaths.

     Aspects of a healthy lifestyle

    Avoid smoking and refrain from using any form of tobacco or nicotine products.

    Tobacco is harmful in any variation. At least 250 of the more than 7000 compounds      found   in smoked tobacco products, such as water pipes, are known to be harmful or carcinogenic. . The use of smokeless tobacco can lead to severe, sometimes fatal, health complications. Lifelong users of tobacco generally lose at least 10 years of their lives, on average. Tobacco usage or exposure affects nearly all body organs and negatively impacts health throughout one’s life.

Discover more about the hazards of tobacco use in the WHO/Europe fact sheet linked on this webpage.

For your well-being, consuming less alcohol is preferable; abstaining is ideal.

Alcohol is a harmful, psychoactive substance that can lead to dependence. Alcohol consumption is directly linked to over 200 health issues and other risks, including liver diseases, cancers, cardiovascular issues, tuberculosis, HIV/AIDS, traffic accidents, violence, and suicide. For each of these concerns, there is a direct correlation between the volume of alcohol consumed and the likelihood of sickness, injury, or death – the more alcohol ingested, the greater the risk.

Explore more about the dangers of alcohol consumption in the WHO/Europe fact sheet linked on this webpage.

Adopt a nutritious, balanced diet.

A wholesome diet protects against malnutrition in all its forms, as well as NCDs like cardiovascular diseases (including heart disease and stroke), type 2 diabetes, and specific cancers.

 Eating a diet that includes a range of foods from every food category is essential.. Healthy eating habits should begin early in life. Proper diets can aid in maintaining an optimal body weight, and choosing a balanced, adequate, and diverse diet is a significant step towards a healthy lifestyle.

Nutritious diet for infants and children

Exclusive breastfeeding is advisable for the first 6 months to promote optimal growth, development, and well-being. After 6 months, breastfeeding should continue alongside the introduction of safe, varied, and nutrient-rich complementary foods prepared without added salt or sugar. Continuing breastfeeding is encouraged until at least 2 years of age and beyond, as it remains a crucial source of nutrition and immune defense.

Nutritious diet for expectant and postpartum women

Safe and healthy diets are critical before and during pregnancy and while nursing to support both maternal and child health.

Stay active

Physical activity encompasses any movement that expends energy: walking, cycling, swimming, dancing, sports, exercises, climbing stairs, doing household chores, etc. The benefits include:

• Enhanced mental and physical health;
• Reduced chances of cardiovascular diseases, cancers (particularly breast and colorectal), diabetes, obesity, dementia, anxiety, and depression;
• Improved cognitive abilities and school performance, especially in youth;
• Better mobility, stability, autonomy, and overall quality of life for seniors.

         How can everyone adopt an active way of living?

         Infants (under 1 year):

• Multiple active sessions each day, including at least 30 minutes in a prone position (tummy time) spread throughout the day.

         Toddlers (1–4 years):

•  180 minutes a day or more of any kind of physical activity. It is recommended that children aged three to four participate in moderate-to-intense physical activity for a minimum of sixty minutes throughout this time.

        Youngsters and adolescents (5–17 years old):

• try to get in 60 minutes a day on average of moderate-to-intense exercise. . 
• Incorporate muscle- and bone-strengthening exercises at least three times each week. Adults (ages 18–64):
• Strive for a minimum of 150–300 minutes of moderate aerobic activity per week, or 75–150 minutes of vigorous aerobic activity, or a combination of both. 
• Ensure muscle-strengthening exercises are included at least two times weekly. Older adults (65+ years):
• Follow the same guidelines as adults, with additional emphasis on functional balance and strength training to avert falls. 

         Expectant and postpartum women:

• Engage in moderate-intensity aerobic exercise for at least 150 minutes per week.. Incorporate a variety of aerobic exercises, muscle-strengthening activities, and gentle stretching. 
• Discover more about the advantages of physical exercise in the WHO/Europe factsheet linked on this webpage. HEALTH AND SUPPLEMENTS