Health: Practicing good hygiene

GOOD health is impossible without good nutrition, and for good nutrition, one needs a healthy, balanced

diet. Emphasis should be paid on the intake of salt, fats and sugar and fruits and vegetables in one’s diet is very necessary.

  Well, has it been said that “ prevention is better than cure”. Some illnesses cannot be avoided. Still, there is much you can do to slow down or even prevent the on set of illness.

 1.  Practice good hygiene:  According to Mayo clinic, one of the best way to avoid getting sick, and spread illness” is to wash your hands. One of the earliest way to catch a cold or influenza is to rub your nose on your eyes when your hands have been contaminated by germs. Your best defense against such contaminated is to wash your hands regularly. Good hygiene can also prevent the spread of more  serious conditions, such as pneumonia and diarrheal diseases, which every year cause the death of over two million children worldwide under the age of  five. Even the spread of deadly Ebola was eliminated by the simple habit of washing hands.

  There are certain times when hand washing is particularly important to protect your own health and that of others. You should wash your hands  after  using toilet, after changing diapers or helping a child to use the toilet, before and after treating a wound or 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 animal or animal waste and after handling garbage.

  And do not take it for granted that you are cleaning your hands properly. Studies have shown that a large percent of those who use public toilets do not  wash their hands afterward or do not wash them correctly. How should you wash your hands?

1. Wet your hands in clean running water and apply soap. 2. Rub your  hands together to make a lather, not forgetting to clean your nails, thumbs, the back of your hands, and between your fingers. 3 Keep rubbing for at last 20 seconds. 4. Rinse in clean running water. 5. Dry with a clean cloth or a paper napkin. Such measures are simple but can avert illness and save lives.

  2.Watching what you eat: Good health is impossible without good nutrition, and for good nutrition you need  a healthy balanced diet. You may need to consider your intake of salt, fats, and sugar, and  you should watch your portion sizes. Include fruits and vegetables in your diet, and vary what you eat.

  Reading the packaging will help you to select whole grain foods when buying bread, cereals, pasta or rice. These are richer in nutrients and fibre than the  alternatives made from refined grains. As for proteins, eat small and lean portions of meat and poultry, and try to eat fish, a couple of times a week, if possible. In some areas, it is also possible to find protein-rich food from vegetable sources.

  If you eat too many sugars and solid fat, you risk becoming overweight. To minimise the risk, drink water instead of sweet beverages. Eat more fruit instead of sugary desserts. Limit your intake of solid fats from such items as sausages, meat, butter, cakes, cheese, and cookies . And instead of using solid fats for cooking, you may want to use healthier oils.

  Too much salt, or sodium in the diet can raise your blood pressure to an unhealthy level, if this is your problem, use the information on food packaging to keep your  sodium intake low. Instead of salt, use herbs and spices to flavour your meals.

  How much you eat can be as important as what you eat. So while enjoying your food, do not keep eating after you are no longer hungry.

  An issue tied to nutrition is the risk of food poisoning. Any food can poison you if it is not prepared and stored properly. Every year, I out of every 6 Americans falls sick from food poisoning. Most recover without lasting ill effects, but some die from it. What can you do to minimise the risk?

 1. Vegetables grow in the soil that may have been treated with manure, so wash this items carefully before preparing them. 2. Wash your hands, cutting boards, utensils, dishes and countertops with hot soapy water before preparing each item. 3.  To avoid cross-contamination, 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.4. Cook until the food reaches the right temperature, and promptly refrigerate any perishable items that are not going to be eaten immediately. 5.Discard perishable items left at room temperature for more than two hours or one hour  if air temperature exceeds 32 degrees celsius.

3. Stay physically active: Regardless of your age, you need regular physcial activity to stay in good shape. Many people today do not exercise enough. Why is exercise important? Staying physically active can help you to sleep well. 2. Stay mobile. 3.Maintain strong bones and muscles. 4. Maintain or achieve a healthy weight. 6. Lower your risk of premature death. If you do not stay physically active, you are more likely to : 1. Suffer from heart disease. 2. Suffer from type 2 diabetes. 3. Develop high blood pressure. 4. Develop high cholesterol. 5. Suffer stroke.

  The kind of physical activity that is right for you depend on your age and your health, so it would be absolutely wise to consult your doctor before beginning any new  exercise program. According to various recommendations, children and adolescents should get at least 60 minutes of moderate to  vigorous activity every day.

 Adults should get 150 minutes of moderate activity or 75 minutes vigorous activity every week.

  Choose an activity that is  fun, you might consider basket-ball, tennis, soccer, brisk walking, cycling, gardening, chopping wood, swimming, canoeing, jogging or other aerobic exercise. How can you know whether an activity is moderate or vigorous.

  A general guide would be that moderate activity makes you sweat, but  more vigorous exercise makes it hard for you to hold a conversation while doing it.

  4. Get enough sleep: The amount of sleep needed varies from person to person. Most newborns sleep for 16 to 18 hours a day. toddlers about 14 hours and preschooler about 11 or 12 hours of sleep, adolescents, perhaps 9 or 10 and adults from 7-8 hours.

  Getting the right amount of rest should not be considered optional. According to experts. sufficient sleep is important for: 1. Growth and development in children and teenagers. 2. Learning and retention of new information. 3. Maintaining the right balance of hormones that impact metabolism and weight. 4. Cardiovascular health. 5. Disease prevention.

 Insufficient sleep has been linked to obesity, depression heart disease, diabetes, and tragic accidents.

  Surely these gives us good reason to want to get enough rest.

  So, what can you do if you realise that you have a problem getting enough sleep?

  Try to go to bed and  get up at the same time every day. 2.  Make your bedroom quiet, dark, relaxing and neither too warm nor too cold. 3. Do not watch TV or use gadgets while in bed. 4. Make your bed as  comfortable as possible. 5. Avoid heavy meals, caffeine, and alcohol before bed time. 6. After applying these suggestions you still suffer from Insomnia or  other sleep disorder– Such as excessive daytime sleepiness or gasping for breath while sleeping– you may want to consult a qualified medical practitioner.