28/06/2022
IMPROVE YOUR HEALTH - 5 THINGS YOU CAN DO TODAY
WHO wants to be sick?
I can hear you say 'God forbids', or 'Sickness is not my portion'
Yes, no one wants to be sick, so let's consider these five things that you can do today to get on the road to better health.
PRACTICE GOOD HYGIENE
To protect your own health and that of others, you should wash your hands
After using the toilet.
After changing diapers or helping a child to use the toilet.
Before and after treating a wound or a cut.
Before and after being with someone who is sick.
Before preparing, serving, or eating food.
After sneezing, coughing or blowing your nose.
After touching an animal or animal waste
After handling garbage.
Do not take it for granted that you are cleaning your hands properly. Studies have shown that a large percentage of those who use public toilets do not wash their afterwards or do not wash them correctly.
USE A SAFE WATER SUPPLY
Ensure that all your drinking water used for brushing teeth, making ice, washing food and dishes or cooking comes from a safe source, such as an adequately treated public supply or sealed bottles from a reputable firm .
If there is any possibility that your piped supply has been contaminated, boil your water before use or treat it with an appropriate chemical product.
When using chemicals such as chlorine or water purifying tablets, follow the maker's directions carefully
Use quality water filters, if available and affordable.
Always store treated water in clean, covered containers to protect it from possible recontamination.
Ensure that any vessel used to take water from your stored supply, such as a ladle, is clean.
Handle water containers with hands and do not dip your hands or fingers into water used for drinking.
WATCH WHAT YOU EAT
Wash vegetables carefully before preparing them.
Wash your hands, cutting boards, utensils, dishes and countertops with hot, soapy water before preparing each item.
Never put food on a surface or plate that was previously in contact with raw eggs, poultry,meat or fish,without first washing the surface.
Cook until the food reaches the right temperature, and promptly refrigerate any perishable items that are not to be eaten immediately.
STAY PHYSICALLY ACTIVE
Sleep well
Stay mobile
Maintain strong bones and muscles
Maintain or achieve a healthy weight.
Lower your risk of suffering from depression
Lower your risk of premature death.
If you do no stay physically active, you are more likely to:
Suffer from heart disease
Suffer from type 2 diabetes
Develop high blood pressure
Develop high cholesterol
Suffer a stroke.
Choose an activity that is fun, such as basketball, soccer,brisk walking, tennis, cycling, gardening, dancing, chopping wood, swimming, jogging.
GET ENOUGH SLEEP
The amount of sleep needed varies from person to person.
Most newborns sleep from 16-18 hours.
Toddlers 14 hours.
Preschoolers 11-12 hours.
School aged children 10 hours.
Adolescents 9-10 hours.
Adults 7-8 hours.
According to experts, sufficient sleep is important for:
Growth and development in children and teenagers.
Learning and retention of new information.
Maintaining the right balance of hormones that imperfect metabolism and weight.
Cardiovascular health.
Disease prevention.
Insufficient sleep has been linked to obesity, depression, heart diseases, diabetes, and traffic accidents. Surely these give us good reasons to want to get enough rest.
So, what can you do if you realize that you have a problem getting enough sleep?
Try to go to bed and get up at the same time every day
Make your bedroom quiet, dark, relaxing, and neither too warm nor too cold.
Do not watch TV or use gadgets while in bed.
Make your bed as comfortable as possible.
Avoid heavy meals, caffeine, and alcohol before bedtime.
If after applying these suggestions, you still suffer from insomnia or other sleep disorders- such as excessive daytime sleepiness or grasping for breath while sleeping you may want to consult a qualified healthcare professional.
