BAGUIO CITY – The Department of Health in Cordillera Administrative Region (DOH-CAR) has urged residents to set “new me” goals for a healthier lifestyle this year.
Cherrie Caluza, Nurse V of the DOH-CAR during the “Kapihan with CARE” on Thursday, said having a personal tracker with measurable goals that can be checked monthly is a “big help” for those who want to achieve good health.
The tracker must have average minutes of active lifestyle, strength sessions, sitting breaks achieved, smoke-free days and alcohol-free days in a month.
“This will keep you posted on what you have accomplished for yourself and see the progression as well as what needs to be worked on to achieve the goal,” she said.
Caluza said a recent survey of the Food and Nutrition Research Institute showed that 41.9 percent of the people in the Cordillera have sedentary lifestyles while the national average is 45.2 percent.
The same study shows that 19 percent of adults in the Cordillera who are 20 years old and above are smokers while the national average is 25.4 percent.
“Have cessation goals to avoid illnesses related to smoking. Also avoid drinking alcoholic beverage as it also adds to the health issues of persons,” Caluza said.
While a zero-alcohol lifestyle is ideal, she advised the public against binge drinking.
A person must limit alcohol intake to 360 ml of beer a day or 150 ml of wine or 45 ml for other kinds of alcoholic beverage.
“Drinking contributes to over 3 million deaths worldwide every year due to liver disease, increased blood pressure, road accident and other causes related to alcohol consumption,” she said.
Caluza also encouraged the public to have at least 150 minutes a day of vigorous activity using the large muscle groups of the body.
She added a person must have at least five to 10 minutes of standing time in an hour and at least 7,000 to 10,000 steps in a day.
Meanwhile, Sean Paul Fiangan, Nutritionist Dietician IV of the DOH-CAR, said with the holiday season over, Filipinos should start the year right by being careful with their food intake.
“Start the year right by reviewing how did your plate looked last year,” he said.
The Pinggang Pinoy is a guide to a healthy food which differs by age and health condition.
For a normal person without any illness, half of an eight to nine-inch diameter plate must contain “Glow” foods for additional vitamins and minerals or body regulating like fruits and vegetables, one-third with “Go” foods for energy like carbohydrates and the remaining space for Grow foods like protein.
“This must have a glass of water for every meal to highlight the importance of hydration,” he said.
Fiangan said salty, sweet and fatty foods must be avoided.
“The daily consumption increases the risk of developing non-communicable diseases,” he added. **Liza Agoot
