Tips for Health and Personal Hygiene

Posted On July 8, 2023

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DISCLAIMER:

The information presented in this guide may be appropriate to complement the daily routines prescribed by your doctor. Consult your doctor first for advice on whether this guideline is suitable for you to follow.

HERE ARE SOME HEALTHY TIPS FOR YOUR DAILY LIFE

PREFACE:

The helpful tips in this guide could be useful to you if you can practice them regularly, so take some time to understand each of them first and determine if they are right for you. When it comes to health, we all need to take it seriously. And being healthy is and always has been a lifestyle change. Like everything, Health is something for which we all have to strive and work for it. “There is no free lunch” comes to mind and is even more so when it comes to achieving our health goals. And believe me… there are no shortcuts either. So stay positive and remember that your health and happiness will bring joy to those around you who care about your well-being.

Thank you for taking the time to read this FOREWORD.

Have a nice day!

Of,

HEALTHY AND FIT

TIPS FOR HEALTH AND PERSONAL HYGIENE:

TIP #1) DRINK LESS ALCOHOL

We should not drink more than 3-4 units of alcohol a day for men. For women, this should not be more than 2-3 units. A unit of alcohol means approximately 10 ml of pure alcohol in an alcoholic drink. As a general guideline, for Ciders and Beers, no more than 2-3 units. For Wine, no more than 2 units. For Spirits, no more than 1 unit, and for wine coolers, no more than 1.5 units. (Please note that these are general guidelines)

TIP #2) KEEP YOUR HANDS CLEAN

How to wash your hands with liquid soap correctly.

Extracted from the government of the state of Victoria, Australia.

Many diseases are transmitted through contaminated hands. A clean hand saves lives.

TIP #3) LEAVE THE TUXEDO

Muster the courage to take the first step. Quit smoking today!

Do you want to quit smoking but are having trouble doing so? Here are some tips for you to consider giving it a try;

1) Identify and avoid situations that encourage you to smoke. Have a plan to avoid or go without smoking. For example, avoid using the stairs if you always smoke there.

2) Delay your urge to smoke by telling yourself to wait a few more minutes first, do something to distract yourself during that period of time.

3) Chew something to combat the craving like gum, lozenges, nuts, raw vegetables.

4) Do more physical activities to distract yourself; exercising, doing chores, sports games.

5) Practice relaxation techniques instead of smoking when stressed.

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

TIP #4) 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, and reduces your stress. It helps maintain a healthy weight and improves your performance and coordination. Establish a consistent sleep and wake schedule today!

TIP #5) GET A REGULAR ANNUAL HEALTH CHECKUP

Have you done your annual medical checkup yet? Early detection can save your life.

TIP #6) EXERCISE REGULARLY!

Exercise helps boost your immune system, control your weight. Improve your mood, increase your energy. Reduces stress, makes you feel more confident and positive. It sharpens your mind, allows you to sleep better. If you prefer to work out in the gym, make sure you set aside time to do aerobics for at least 20-30 minutes a day (minimum 3 times a week is recommended).

TIP #7) TAKE STEPS TO PREVENT THE FLU

When the holiday season rolls around, and so does the flu. Here are some tips to prevent the flu in addition to drinking plenty of fluids every day. You can also take foods like mushrooms, sweet potatoes, garlic, wild salmon, dark chocolate, almonds, strawberries to boost your immune system against flu viruses.

TIP #8) HOW TO MANAGE YOUR INSOMNIA

A good quality of sleep guarantees better health, mood and performance. Here are some ways to help make it easier to fall asleep;

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

Have a light dinner 2-4 hours before bed. Turn off the television and computer in your bedroom. Keep your room temperature cool (around 21 degrees Celsius), also take a warm bath before. Using lavender scent in bath oils and soaps can be helpful in getting a good night’s rest. After your bath, try dimming the lights in your bedroom (or turn off all the lights if you prefer) before bed. For some people, listening to soft, relaxing music can help, while others will prefer a quiet environment to sleep.

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

TIP #9) THE HOLIDAY PARTY

There will tend to be parties after parties. Here are some tips on how to enjoy your party without overeating:

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

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

Start your meal with low calorie foods and then higher. e.g; Start with soup, salad, lean protein, you’ll be pretty full for dessert when you can feel full in just a few bites (3).

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

Avoid alcohol, try sparkling water instead. reduce the tuxedo

Remember to continue your exercise regimen this holiday season as well.

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

TIP #10) HOW TO AVOID FEELING MARINATED

Do you feel dizzy in the morning?

Here are some 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 a deep breathing exercise.

Prepare a breakfast that is not very carbohydrate-laden (try fruits, especially citrus, simple proteins such as eggs, cheese, yogurt)

Listen to your favorite music or relaxing sounds

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

Think of something that makes you feel excited.

Feel grateful for another new day.

TIP #11) HAVE A WELL BREAKFAST

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

A good breakfast helps start the day with energy, increasing metabolism.

It makes you feel fresh and less moody, uplifting your mood.

A healthy breakfast helps you focus and concentrate better, allowing you to think and solve problems more easily.

A healthy breakfast also helps reduce cravings and unhealthy food choices. Helps control your weight.

TIP #12) HOW TO AVOID BODY ODOR

Keeping your body clean at all times is basic social etiquette that everyone should follow: if you’ve been outdoors and sweated, dry yourself off and, if possible, take a shower. Sweat contains body salts and oils and this can cause the development of body odours. Bacteria on the skin’s surface can also cause body odor. 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 the chance of developing bad body odours.

SOME BASIC TIPS TO FOLLOW –

• keep squeaky clean

• Use antibacterial soap when you bathe

• Dry yourself well with a towel

• Apply good deodorants and antiperspirants

• keep your wardrobe clean

• Avoid strong-smelling foods and drinks

STAY HEALTHY AND FIT!