Start consuming less salt and sugar. Consuming excessive amounts of sugars increases the risk of tooth decay and unhealthy weight gain. In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. This is equivalent to 50g or about 12 teaspoons for an adult. ou can reduce your sugar intake by limiting the consumption of sugary snacks, candies and sugar-sweetened beverages.

Be sure to hydrate. Dehydration is a common issue that many youngsters are facing these days people tend to forget drinking water. Our body is 70% made of water and is very essential for smooth functioning joints, kidneys, skin and brain among others. People should ideally drink 1.5-2 liters of water per day, this includes water from fruit juices, tea, coffee, milk, and other drinks

Emotions and stress: Are you managing stressful situations in a healthy way, rather than by drinking, smoking or overeating? Can you process difficult feelings or do you run from them? Are you sensitive enough to notice how other people in your life are feeling? To begin the process of uncovering your wellness intentions, ask yourself what in your current life or in your past “makes you feel energized, connected, and empowered.”

Whether it’s for weight loss, brainpower, changing eating habits, physical fitness, or overall wellness, don’t expect to climb a mountain when you haven’t gone for a jog in six months. Set goals for yourself that you can manage by breaking down a big goal into smaller ones.

By increasing the amount of whole foods you eat, you can reduce inflammation in your body and optimize absorption pathways. Healthy eating can give your body what it needs for all of its everyday processes and the proper fuel to help you achieve your goals. Meals with organic vegetables and fruits, grass-fed meats, wild-caught fish, and healthy fats are some of the best sources of nutrients you can provide your body.

Menu Plan for Week: Don’t wait until the last minute to think about what to feed your vital body and brain. Try to prepare your weekly meal plan over the weekend, and set 5 minutes aside each morning for pre-planning for the day, so you don’t have to worry about it later.

Take part in any form of physical activity or cardio-based workout. Cycling, yoga, jogging, swimming and gymming among others for 30 minutes a day will keep your heart healthy.

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.

Eating a healthy diet: Eat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains. Adults should eat at least five portions (400g) of fruit and vegetables per day.