La Organización Mundial de la Salud (OMS) ha publicado una serie de cinco consejos básicos para ayudar a la población a mantenerse sana a pesar de las circunstancias personales de cada persona. Visitar de vez en cuando al médico, controlar el tabaco y el alcohol, o hacer ejercicio son algunas de sus recomendaciones, que se basan en evidencia científica que la entidad ha ido recopilando a lo largo del tiempo.
1. Chequeos médicos regulares
En primer lugar, incluso si una persona se siente saludable, la OMS recuerda que los chequeos de salud regulares (presión arterial, niveles de azúcar en la sangre o controles de próstata) son “esenciales” para detectar cualquier problema de salud y mantenerse en forma. Igualemente, añaden que la salud mental es importante, por lo que recomiendan buscar ayuda para problemas como depresión y ansiedad.
2. Menos alcohol
El uso excesivo de alcohol mató a casi 3 millones de personas en 2016, según los datos de la OMS. Beber demasiado, o con demasiada frecuencia, aumenta su riesgo inmediato de violencia y accidentes de tráfico, además de causar efectos a largo plazo como daño hepático, cáncer y enfermedades del corazón. Consumir abundantemente también puede afectar a la salud mental y tener un impacto negativo en la familia y en las personas que nos rodean, advierten.
3. Dejar de fumar
El consumo de tabaco causa cáncer, enfermedades pulmonares, enfermedades cardíacas y accidentes cerebrovasculares, matando a más de 7 millones de personas cada año. Para la OMS, dejar de fumar es una de las mejores acciones que se puede tomar para reforzar la salud salud: dentro de las 12 semanas posteriores, la función pulmonar aumenta, y dentro de un año el riesgo de enfermedad cardíaca ya es la mitad del de un fumador.
4. Comer mejor
Una dieta saludable ayuda a prevenir la diabetes y muchas otras enfermedades. La OMS insta a comer más frutas, verduras, legumbres (por ejemplo, lentejas), nueces y granos enteros, así como a limitar la cantidad de sal a 1 cucharada por día, el azúcar a menos del 5 por ciento de la ingesta total de energía y las grasas saturadas a menos del 10 por ciento.
La OMS recuerda que los chequeos de salud regulares (presión arterial, niveles de azúcar en la sangre o controles de próstata) son “esenciales” para detectar cualquier problema de salud y mantenerse en forma.
5. Más deporte
De acuerdo con las cifras de la OMS, 1 de cada 4 personas no es lo suficientemente activa. Los adultos deben hacer por lo menos 2,5 horas de actividad física de intensidad moderada a la semana para mantener un peso saludable, reducir el riesgo de enfermedades cardíacas, derrames cerebrales, diabetes y cáncer. Además, también puede ayudar a vencer la depresión.
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