DH shares health tips as World Cup set to open
The 2026 FIFA World Cup is set to kick off soon. As many matches will take place late at night or in the early hours in Hong Kong, the Department of Health (DH) today (June 10) reminded football fans to pay attention to their health condition if they plan to stay up late to watch the tournament. Fans are also encouraged to maintain a healthy lifestyle, which includes getting adequate sleep, engaging in moderate exercise, and eating a balanced diet.
Photo source: AP News
Adequate sleep and exercise
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With the busy schedule of World Cup matches and the time difference between Hong Kong and the host countries, fans are reminded to get enough sleep during the tournament. Otherwise, their immunity may decrease, making them prone to illness and affecting their concentration. This increases the risk of accidents and injuries.
About 80 per cent of heart disease, strokes and type 2 diabetes, and 40 per cent of cancers could be prevented by adopting a healthy lifestyle. Under the Strategy and Action Plan to Prevent and Control Non-communicable Diseases in Hong Kong announced by the Government, one of the targets is to achieve a 10 per cent relative reduction in the prevalence of insufficient physical activity among adolescents and adults. The World Health Organization (WHO) recommends adults undertake at least 150 minutes of moderate-intensity aerobic physical activity every week; or at least 75 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of both. Children and adolescents aged 5 to 17 years old should do at least 60 minutes of moderate-to-vigorous-intensity physical activity every day on average over the course of a week, focusing on aerobic exercise.
The DH recommends that, in addition to watching football matches, the public should also participate in various sports activities as much as possible to experience the joy of exercise and athletic competition themselves. Even if they are unable to do aerobic exercise, fans should avoid sitting still for long periods while watching matches. They can stretch or move around regularly, and may also consider walking on the spot while watching the game. Walking 10 000 steps a day to increase daily levels of physical activity, combined with a balanced diet, helps maintain a healthy weight.
Balanced diet
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Some people enjoy watching sports while snacking on crispy, tasty treats (such as potato chips and fried foods) and drinking sugary beverages. However, to protect one's health, members of the public can choose healthier snacks, such as baked potato chips or baked sweet potato chips, unsalted and unsweetened roasted nuts, and low-fat popcorn, while keeping portion sizes under control. People can also replace snacks with fruits and vegetables to practice "Two Plus Three Every Day" (i.e. eat at least two servings of fruits and at least three servings of vegetables every day) to obtain adequate dietary fibre, vitamins and minerals, which help prevent chronic diseases. Concerning beverages, sugar-free or low-sugar options should be chosen instead of sugary beverages.
Stay away from tobacco and alcohol
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The DH reminded the public to avoid drinking alcohol while watching football matches. Choosing non-alcoholic beverages can provide just as much enjoyment.
According to the International Agency for Research on Cancer of the WHO, alcohol has been classified as a Group 1 carcinogen (a cancer-causing agent to humans), the same category as tobacco smoke. There is no "safe drinking limit". The more you drink, the higher the risk. Furthermore, alcohol is high in calories. Heavy drinking not only increases the risk of obesity but also impairs brain function and affects self-control. Consuming large amounts of alcohol over a short period of time, even occasionally, can lead to irresponsible behaviour. Members of the public should not pressure their friends to drink or engage in drinking contests. Binge drinking (also known as heavy episodic drinking with consumption of more than 60 grams of pure alcohol on a single occasion, which is equivalent to approximatelyfive cans of beer or five glasses of table wine or five pegs of spirits) increases the risk of alcoholic intoxication, accidental injury, violence and traffic accidents.
Both smoking and secondhand smoke are harmful to health. The public should avoid tobacco, and encourage family and friends to quit smoking. When cravings strike, smokers can wash their face, do stretching exercises, take deep breaths or drink water to distract themselves. The DH has launched the "Quit in June" campaign. Over 300 community pharmacies, smoking cessation clinics, District Health Centers (DHCs)/DHC Expresses and DH clinics are currently distributing free one-week smoking cessation drug trial packs. Additionally, designated Chinese medicine clinics covering more than 200 locations across Hong Kong are distributing free Chinese medicine ear points patches to help smokers who wish to quit alleviate withdrawal symptoms. For details, please visit the smoking cessation thematic website (www.livetobaccofree.hk).
Quality family time
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Without compromising sleep schedules, parents are encouraged to watch the tournament or replays together with their children during weekends or holidays to support their favourite teams and enjoy the matches. This kind of relaxing and enjoyable family time not only helps alleviate the stress of daily life but also promotes interaction and emotional connection among family members, thereby strengthening the overall familial bond.
The DH reminded the public to maintain a regular daily routine during this four-yearly football extravaganza. They should try to strike a balance between watching the matches and engaging in normal social activities in order to safeguard their own health and that of their families.
Photo source: reference image
