7th April has been dedicated by the World Health Organisation (WHO) as the World health day. The day witnesses various events held worldwide to spread the message of good health and promote best health care practices. Each year there is a different theme declared and everyone works around it to spread the message of good health.

World Health Day celebrations across the world focus on increasing the life expectancy of people. The day is aimed at promoting healthier living habits through efforts from doctors, NGOs and students various media.

This year’s theme, Universal health coverage (UHC) is about health for all. The theme aims to ensure that all people get the quality health services they need, without experiencing financial hardship. A lot needs to be done in India to ensure that there are sufficient medicines, health policies, financing strategies to enable everyone to get access to equal healthcare. “Universal” in UHC means “for all”, without discrimination, leaving no one behind.

Here are some facts and figures about Healthcare:

• At least half of the world’s people are currently unable to obtain essential health services.
• Almost 100 million people are being pushed into extreme poverty, because they have to pay for health services out of their own pockets.
• Over 800 million people (almost 12 percent of the world’s population) spend at least 10 percent of their household budgets on health expenses for themselves, a sick child or other family member. They incur so-called “catastrophic expenditures”.

We are listing down some essential health tips which help you lead a healthy life:

• Never skip breakfast – It is the most important meal of the day and fuels your entire day. Plan your breakfast in advance and ensure that you have a nutritious one.
• Aim for fiber – Eating more fiber allows you to feel more satisfied while stabilizing blood-sugar levels and curbing hunger pangs. Diets high in fiber have been linked to lower bodyweight, decreased disease risk and improved longevity.
• Hygiene – Maintain hygiene in all your daily activities like bathing, brushing, cooking as well as in your homes and workplaces.
• Stay hydrated – Your body needs adequate water to function well, always stay hydrated. Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy.
• Take care of your bones – Get your daily calcium by taking a medicine, having milk or eating yoghurt. It’ll keep your bones strong. Remember that your bone density declines after the age of 30. You need at least 200 milligrams daily, which you should combine with magnesium, or it simply won’t be absorbed.
• Stay tobacco free – Any kind of tobacco is harmful for you. Do not start and quit if you are addicted to tobacco. Apart from causing heart diseases and cancer it also  accelerates bone density loss and constricts blood flow.
• Limit your alcohol intake – Heavy drinking is linked to serious health problems and diseases including bowel cancer, high blood pressure, stroke and liver disease.
• Keep stress in check – Give yourself a break. Take time to relax and unwind when under stress. It’s important to treat your body well, practise deep breathing to relax yourself in stressful times.
• Wash your hands – It may sound very simple, but not all follow this basic hygiene method. Make it a habit to wash your hands with soap and water before and after meals and after using the washroom too.
• Get enough sleep – Poor sleep can reduce your physical and mental performance. It is also one of the strongest individual risk factors for future weight gain and obesity.
• Maintain a healthy diet  – The key is not to count every calorie, but to simply be mindful of what you are putting into your body. Lean meats, leafy greens, nutritious grains, fruits and vegetables are highly nutritious. Eat more plants.
• Regular health checkups – Make yearly age appropriate health checkups a part of your daily routine. Timely diagnosis help finding and treating diseases early.
• Be mosquito free – Keep your home and surroundings clean and dry devoid of any stagnant water. Take precautions to avoid mosquito bites by using repellents when stepping out.
• Physical activity – Dedicate 30 minutes per day to physical activity. Apart from the fitness benefits it will also help boost your mood and your energy for the rest of the day.
• Keep your brain busy – Take care of your brain health by practising puzzles, games, brain teasers. It helps your brain stay sharp and protects you against Alzheimer’s.
• Socialize – Social relationships are incredibly important. Not only for your mental wellbeing, but for your physical health as well. Studies suggest that people who are close with friends and family are healthier and live much longer than those who are not.
• Choose fresh food instead of Junk food – All the processed junk foods are the biggest reason for obesity. They are low in fiber, protein and micronutrients, but high in unhealthy ingredients like added sugar and refined grains.
• Say No to excess sugar – Choose your foods wisely. Added sugars contain a whole bunch of calories with NO essential nutrients. Sugar is also very bad for the teeth, because it provides easily digestible energy for the bad bacteria in the mouth.
• Eat Probiotic Foods – Probiotic foods like yogurt are highly beneficial for your gut and help boost your immunity, mental health and digestion.
• Get some sunshine – Ensure that your body gets enough sunlight or take supplements if needed. In addition to mood, Vitamin D helps with cholesterol levels, hormone balance, and so much more.

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