Most of the biggest health problems in Nigeria today, including high blood pressure, diabetes, heart disease and stroke, are strongly linked to everyday habits. The good news is that small, simple lifestyle changes can lower your risk and help you feel better. Here are 10 changes for better health, with practical tips you can start this week.
Adults need 7 to 9 hours of sleep a night. Poor sleep raises the risk of high blood pressure, weight gain, diabetes and low mood. Go to bed and wake up at similar times, keep your room dark and cool, and put your phone away 30 minutes before bed.
The World Health Organization recommends at least 150 minutes of moderate activity a week for adults, such as brisk walking, dancing or cycling. That’s just 30 minutes, 5 days a week. Short bursts count too: take the stairs, walk to the bus stop, or stand and stretch every hour if you sit at a desk.
Fill half your plate with vegetables such as ugu, efo, okra and garden egg. Choose beans, fish, chicken and eggs for protein, and swap some white rice and bread for whole grains like ofada rice, oats or millet. Keep fruit handy as a snack.
Too much salt is a leading cause of high blood pressure. Adults should have less than 5 g of salt a day, about one level teaspoon, including what’s already in food. Use less seasoning cubes, taste before adding salt, and flavour food with pepper, onions, ginger and garlic instead.
Soft drinks, energy drinks and sweetened juices add a lot of sugar with little benefit. Drink water instead. See signs you’re not drinking enough water.
Quitting smoking is one of the best things you can do for your health at any age. Your risk of heart attack starts to fall within a year of stopping. Ask your doctor or pharmacist about support to quit.
Alcohol raises blood pressure and the risk of liver disease and several cancers. There is no completely safe level, so the less you drink the better. Try alcohol-free days each week and alternate drinks with water.
Extra weight, especially around the waist, raises the risk of diabetes, high blood pressure and joint problems. Losing even 5% of your body weight can make a real difference. Focus on steady changes to food and activity rather than crash diets.
Long-term stress affects sleep, blood pressure, digestion and mood. Make time for things that help you unwind, such as a walk, prayer, music or time with family and friends. If stress, low mood or anxiety are affecting your daily life, talk to a doctor or counsellor.
High blood pressure and diabetes often have no symptoms until they cause damage. Check your blood pressure at least once a year, and your blood sugar and cholesterol as your doctor advises, especially if you are over 40, overweight or have a family history. Keep up to date with vaccines and screening tests.
Related: Seven health myths you need to know about
What lifestyle changes improve health the most?
Not smoking, being active, eating a balanced diet with less salt and sugar, limiting alcohol, sleeping well and keeping a healthy weight have the biggest impact.
How long do lifestyle changes take to work?
Some benefits, such as better sleep and energy, can appear within weeks. Changes in blood pressure, blood sugar and weight usually show within a few months.
Can lifestyle changes lower blood pressure?
Yes. Less salt, more activity, weight loss and less alcohol can all lower blood pressure, sometimes enough to reduce the need for medicine. Don’t stop any medicine without speaking to your doctor.
This article is for general information and does not replace advice from your doctor.
