Seven proven tips that will really improve your health

Tired of health fads? We’ve got proven healthy recommendation for you right here 👇

Exercise recommendation (2,77). 🏃

• Children: at least 60 min per day of energetic play (i.e. your child is breathing heavily, working hard, and feeling warm (2)).
• Adult: at least 150 min per week of moderate to vigorous physical activity.
  • Moderate-intensity: You can talk while exercising, but not sing.
  • Vigorous-intensity: You can only say a few words at a time before needing to take a breath (2). 

Sleep recommendation (76,78,79,80,81,82). 😴 

• 0-3 months: 14-17 hours
• 4-11 months: 12 to 16 hours
• 1-2 years old: 11 to 14 hours
• 3-4 years old: 10 to 13 hours
• 5-13 years old: 9 to 11 hours per night
• 14-17 years old: 8 to 10 hours per night
• Adult: 7 to 9 hours regularly
  • Consistent bed/wake-up time is important (78).

Diet recommendations. 🥗 

• Every meal, fill your plate so that (18,20,83,84): 
  • ½ is filled with with vegetable and fruits
  • ¼ is filled with whole grain foods
  • ¼ is filled with protein food, favoring plant-based protein and fish
• Limit your consumption of ultra-processed food, salt, and sugar, and make water your drink of choice.

Alcohol consumption recommendations*. 🍷

• Limit your alcohol consumption to: 
  • 2 standard drink per day (3 for men)
  • 10 standard drinks per week (15 for men)
  • 3 standard drinks on special occasions (4 for men)
• Do not drink every day and do not drink all your “weekly” drinks on one day (or over the weekend). Pregnant people should avoid drinking alcohol (85). 
• *These are “low-risk” recommendations, not “no-risk” recommendations (85).

Infection prevention recommendations (90,91,92). 🤒

• Practice safe sex.
• Get screened for chronic diseases, cancer and dental problems as recommended by your doctor.
• Get vaccinated – HPV, Hepatitis, COVID-19, Flu, etc. 
• Practice proper hand hygiene.
• Wearing a mask is an additional prevention strategy to protect yourself and others.

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Tired of health fads? We’ve got proven healthy recommendations for you right here 👇

Physical activity, sleep, diet, infections, alcohol – we review it all 👉 https://t.co/r4j8Jz0lfv#ScienceUpFirst pic.twitter.com/XtGhCGkTSm

— ScienceUpFirst | LaScienced'Abord (@ScienceUpFirst) October 21, 2024

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