How to stay healthy
Where is the person who wants to get sick? If you get sick, at least you will be uncomfortable and cost money. Not only will you feel bad, but it will also be hard for you to go to work, school, make money, or care for your family. You may even need someone to care for you, and you may have to pay a lot for medicine and treatment.
There is a saying that prevention is better than cure. Of course, some diseases can not be avoided. But there are many things you can do to slow it down or even prevent it. How can I be healthy? Let's look at five ways.
1. Keep clean hygiene
According to the Mayo Clinic, “one of the best ways to not get sick or spread the disease” is to wash your hands. One of the main causes of colds and flu is touching your nose or rubbing your eyes with germinated hands. The best practice is to wash your hands often. Good hygiene can prevent more serious illnesses such as pneumonia and diarrhea. Each year, more than two million children under five die from pneumonia or diarrhea. Even simple habits of washing your hands can minimize the spread of Ebola, the lethal disease.
There are times when washing hands is especially important for the health of yourself and others. It is a good idea to wash your hands in the following cases:
After using the toilet
After changing diapers or helping your child see the toilet
Before or after wound healing
Before or after meeting a sick person
Before preparing, carrying or eating food
Sneeze, cough, or blow your nose
After touching an animal or animal droppings
After you remove the garbage
In general, people think that they are washing their hands well. However, studies show that many people do not wash their hands or wash them properly after using a public toilet. How should I wash my hands?
Soak your hands with fresh running water and soap.
Rub your hands and let them foam. Clean your nails, thumbs, back of hands and even between fingers.
Rub for at least 20 seconds.
Rinse in running clean water.
Wipe with a clean towel or paper towel.
This method is simple, but it can prevent disease and save lives.
2. use clean water
In some countries, a lot of effort is needed to get enough clean water for the family. But it can be hard to get clean water anywhere in the world. Problems such as floods, storms, or water pipe rupture can contaminate major drinking water supplies. Unsafe drinking water sources or poor storage of water can lead to infections such as parasites, as well as cholera, life-threatening diarrheal diseases, typhoid fever and hepatitis. Unsafe drinking water is one of the causes of diarrheal disease, which causes about 1.7 billion cases each year.
Cholera is most common when eating water or food contaminated with feces from an infected person. How can you protect yourself from contaminated water this way or any other way? Is there a way to protect myself during the immediate aftermath of a disaster?
Only drink water from safe drinking water sources, such as properly treated water from public water sources or bottled water from reliable companies. The same applies to water used to brush teeth, freeze ice, wash food, wash dishes, or cook.
If tap water is likely to be contaminated, boil it or treat it with an appropriate chemical before use.
Follow the manufacturer's instructions carefully when using chemicals such as chlorine or drinking water disinfectants.
If you are on the market at a reasonable price, use a good filter.
If you can't get a product that purifies your water, use household bleach. Add 2 drops per liter, mix well, wait 30 minutes before using.
Store the cleaned water in a clean container with a lid to prevent contamination.
Use clean tools to get stored water.
Wash your hands thoroughly when touching containers with water and keep your hands and fingers away from drinking water.
3. Keep in mind what you eat
To be healthy, you need to be well-nourished, and to be well-nourished, you must have a healthy, balanced diet. You should control your intake of salt, fat and sugar, and be careful about your meals. Include fruits and vegetables in your diet and eat a variety of foods. When you buy bread, cereal, pasta, noodles, or rice, the text on the packaging will help you choose foods made from whole grains. Whole grain foods are richer in nutrition and fiber than foods made from refined grains. To get protein, try to eat a little less fat meat if possible, and try to eat fish several times a week. In some regions, protein-rich foods are available among plant foods.
Too much sugar and solid fats can put you at risk of obesity. To reduce the risk, drink water instead of sugary drinks. Eat more fruits instead of sugary desserts. Limit intake of foods containing solid fats such as sausages, meat, butter, cakes, cheeses and cookies. In addition, you can use healthy oils when cooking, rather than solid fats.
Eating too much salt, or sodium, can raise your blood pressure enough to harm your health. If you have a problem, reduce your salt intake by referring to the ingredient list on the food package. Use herbs and spices instead of salt to taste the food.
What you eat is important, but how much you eat is just as important. Therefore, if you get hungry after eating, it is better not to eat anymore.
Be careful of food poisoning when eating. Any food can cause food poisoning if not properly cooked and stored. Every year, one in six Americans gets food poisoning. Most people recover without persistent sequelae, but some people die from food poisoning. How can food poisoning be prevented?
Vegetables may have been grown in manure soil, so they should be washed and eaten well.
Wash hands and cutting boards, cooking utensils, plates, countertops with hot water with detergent before cleaning each food ingredient.
To avoid contamination between foods, do not place food on it without washing raw eggs, raw meat, or surfaces or dishes that have touched raw fish.
Heat food until it is at the right temperature and refrigerate immediately if perishable food will not be eaten immediately.
Discard perishable food for at least two hours at room temperature and for at least one hour at temperatures above 32 degrees Celsius.
4. Exercise steadily
Regardless of age, staying healthy requires regular physical activity. Many people today do not exercise enough. Why is exercise important? Constant physical activity can help you to:
You can sleep well.
Maintain your ability to walk.
Keep your bones and muscles strong.
Achieve and maintain a healthy weight.
You are less likely to get depressed.
It is less likely to die early.
If you are not physically active, you risk the following:
You are more likely to get heart disease.
You are more likely to get type 2 diabetes.
There is a greater chance of developing high blood pressure.
You may have high cholesterol.
You are more likely to get a stroke.
Physical activity that suits you depends on your age and health, so it's a good idea to talk to your doctor before starting a new exercise program. Many experts suggest that children and adolescents should do at least 60 minutes of light or vigorous exercise each day. Adults should take 150 minutes of light exercise each week and 75 minutes of intense exercise.
Choose a fun activity. You may want to consider aerobic exercises such as basketball, tennis, soccer, fast walking, biking, gardening, firewood, swimming, canoeing, and jogging. How can I tell if it is a light or intense workout? In general, if you are sweating while exercising, it is light.
5. Get enough sleep
Sleep time required varies from person to person. Most babies sleep 16 to 18 hours a day, about 14 hours for toddlers and 11 to 12 hours for children who are not yet in school. In general, children should go to school for at least 10 hours, teens about 9-10 hours and adults 7-8 hours.
Getting enough rest is not a matter of choice. According to experts, enough sleep is important for the following reasons:
Growth and Development of Children and Teen Adolescents
Ability to learn and remember new information
Balance of hormones affecting metabolism and weight
Cardiovascular health
Disease prevention
Sleep deprivation is believed to be linked to obesity, depression, heart disease, diabetes and tragic accidents. Therefore, it is better to take enough rest.
What can you do if it is difficult to get enough sleep?
Go to bed and wake up at the same time every day.
Keep your bedroom quiet, dark and cozy, and not too hot or cold.
Do not watch television or use electronic devices in bed.
Make your bed as comfortable as possible.
Avoid overeating, caffeine and alcohol before bed.
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