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Tips for Personal Health and Hygiene

TIPS FOR PERSONAL HEALTH AND HYGIENE:

TIP # 1) DRINK LESS ALCOHOL

We should not drink more than 3-4 units of alcohol per day for men. For women, this should be no more than 2-3 units. One alcohol unit roughly means 10ml of pure alcohol in an alcohol beverage.

As a general guideline, for Ciders and Beer, no more than 2-3units. For Wine, no more than 2 units. For Spirits, no more than 1 unit, and for wine coolers, no more than 1.5 units. (Note that these are general guidelines) Tips for Personal Health.

Tips for Personal Health and Hygiene
Tips for Personal Health and Hygiene

TIP # 2) KEEP YOUR HANDS CLEAN

How to wash hands with liquid soap properly.

Abstracted from Victoria state government Australia.

A lot of diseases are spread from contaminated hands. The clean hand saves lives.

TIP # 3) QUIT SMOKING

Pick up the courage to take the first step. Quit smoking today!

Wish to quit smoking but having difficulty doing so? Here are some tips for you to consider trying;

1) Identify and avoid a situation that will trigger you to smoke. Have a plan to avoid or get through without smoking. Eg, avoid using the stairways if you always smoke there.

2) Delay your craving for tobacco by telling yourself to wait further a few minutes first, do something to distract yourself for that period of time.

3) Chew something to fight craving like chewing gum, lozenges, nuts, raw vegetables.

4) Do more physical activities to distract yourself; exercise, do chores, sports games.

5) Practice relaxation techniques instead of smoking when stress.

6) Get support from family, friends, support groups, reminding you of the benefits of smoking cessation.

TIP # 4) How to GET ENOUGH SLEEP

An average adult needs around 7-9 hours of sleep. Sleep increases your ability to focus and remember new information, improves your mood & lower your stress. It helps to maintain a healthy weight and improves your performance & coordination. Establish a consistent sleep & wake schedule today!

TIP # 5) GET REGULAR YEARLY HEALTH CHECK

Have you done your annual medical check-up yet? Early detection can save your life.

TIP # 6) EXERCISE REGULARLY!

Exercise helps to boost your immune system, control your weight. It improves your mood, increases your energy. It reduces stress, makes you feel more confident and positive. It sharpens your mind, enables you to sleep better. If you prefer exercising at the gym, make sure you clock in some time doing aerobic exercises for at least 20-30 minutes a day (minimum 3 times a week is recommended).

TIP # 7) TAKE STEPS TO PREVENT GETTING A FLU

When the Holiday season arrives, and so does flu. Here are some tips to prevent flu beside drinking lots of fluid every day You can also take food like a mushroom, sweet potatoes, garlic, wild salmon, dark chocolate, almond, strawberries to boost your immune system against flu viruses.

TIP # 8) HOW TO HANDLE YOUR INSOMNIA

Good sleep quality ensures better health, mood, and performance. Here are some ways to help falling asleep easier;

Exercise during the day. Avoid caffeine and alcohol at night.

Have a light dinner 2-4 hours before bed. Switch off the TV and computer in your bedroom. Keep your room temperature cool (around 21 degrees Celsius), have a warm bath prior as well.

Using lavender essence in bath oils and soaps can be helpful towards getting a good night’s rest. After the bath, try to dim your bedroom lights (or turn off all your lights if you prefer) before you go to bed. For certain people, playing some soft soothing music may help while other folks will prefer a quiet sleeping.environment.

Drinking a good quality (authentic) chamomile tea can also help you sleep better. Avoid sugary and caffeinated drinks before bedtime – for example, coffee and certain types of caffeinated tea.

TIP # 9) THE HOLIDAY SEASON BINGE

There will tend to be feasts after feasts. Here are some tips on how to enjoy your feast gathering without overeating:

Do not skip meals/fast before the feast. Take only healthy snacks like raw vegetables, nuts, and fruits if you are a little hungry.

Eat food less in salt, oil, refined sugar, processed.

Start your meal by taking food low in calories then to higher later. eg; start with soup, salad, lean protein, you will be quite full by dessert when you can feel satisfied just with a few bites (3).

Take one serving only, decline second helpings politely but firmly.

Avoid alcohol, try sparkling water instead. Cut down on smoking

Remember to continue your exercise regime during this festive season as well.

Lastly, try to enjoy the social gathering and not focus on the food instead. This season is about getting together, sharing joy and happiness after all.

TIP # 10) HOW TO AVOID FEELING GROGGY

Feeling groggy in the morning?

Here are a few suggestions on how to feel fresh in the morning;

Drink a glass or two of water when you wake up.

Do some stretching or cardio exercises.

Try Meditation or deep breathing exercises.

Cook breakfast not heavily loaded with carbohydrates (try fruits especially citrus, simple proteins like eggs, cheese, yogurt)

Listen to your favorite music or soothing sounds

Take a warm shower, but wash your face with cool water instead.

Think of something to make you feel excited about.

Feel grateful for another new day

TIP # 11) HAVE A GOOD BREAKFAST

A good proper breakfast (whole grain, lean protein, vegetables, fruits, dairy) is very important for your health.

A good breakfast helps to kickstart your day, increasing your metabolism.

It makes to feel for fresh and less grouchy, elevating your mood.

A healthy breakfast helps you to focus and concentrate better, enabling you to think and solve problems easier.

A healthy breakfast also helps in reducing cravings and making unhealthy food choices. It helps in controlling your weight.

TIP # 12) HOW TO AVOID GETTING BODY ODORS

Keep your body clean at all times is basic social etiquette that everyone should follow – if you have been outdoors and have perspired, do dry yourself and if possible, take a shower. Sweat contains body salts and oils and this can cause body odors to develop. Bacteria on the skin surface can also cause body odors to occur. Armpits and other areas of the body are perfect places where bacteria love to multiply and moisture helps them do so. So try to keep those areas dry and this will reduce your chance of developing bad body odors.

SOME BASIC TIPS TO FOLLOWING –

  • Keep squeaky clean
  • Use anti-bacterial soap when taking a bath
  • Towel dry yourself thoroughly
  • Apply good deodorants and antiperspirants
  • Keep your wardrobe clean
  • Avoid strong-smelling foods and drinks

STAY HEALTHY AND FIT!

The information presented in this guide may be suitable to supplement your doctor-prescribed daily routines. Please consult your doctor/physician first to get their advice if this guide is suitable for you to follow.

Edit By Shakir Rehman

Source by Dennis Vader

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