Is there anyone who wants be sick? If you are given something to improve your health, surely you won’t hesitate to grab it. Everyone wants to look ways to improve his or her health. Why so?
When we are sick, we spend more and have to pay for expensive medicines and treatment. You not only feel bad, but when you are sick, you may not be able to go to work or school, earn any money, or look after your family. You may even need someone to look after you, and you may have to pay for expensive medicines and treatment.
Absolutely, there are some sickness that can not be avoided. But remember, that “Prevention is better than cure.” Still, there is much you can do to slow down or even prevent the onset of illness. Let’s consider five things that you can do today to get on the road to better health.
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 preschoolers about 11 or 12. School-age children generally need at least 10 hours of sleep, adolescents perhaps 9 or 10, and adults from 7 to 8.
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 gasping for breath while sleeping—you may want to consult a qualified health-care professional.
PRACTICE GOOD HYGIENE
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 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.
And 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 hands afterward or do not wash them correctly. How should you wash your hands?
• Wet your hands in clean running water and apply soap.
• Rub your hands together to make a lather, not forgetting to clean your nails, your thumbs, the backs of your hands, and between your fingers.
• Keep rubbing for at least 20 seconds.
• Rinse in clean running water.
• Dry with a clean cloth or a paper towel.
Such measures are simple but can avert illness and save lives.
WATCH WHAT YOU EAT
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 fiber than the alternatives made from refined grain.
- 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.
- Avoid eating too many sugars and solid fats, else, you risk becoming overweight.
- To minimize this 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.
- Instead of using solid fats for cooking, you may want to use healthier oils.
Vegetables grow in soil that may have been treated with manure, so wash these items carefully before preparing them.
• Wash your hands, cutting board, utensils, dishes, and countertops with hot, soapy water before preparing each item.
• 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 that surface.
• Cook until the food reaches the right temperature, and promptly refrigerate any perishable items that are not going to be eaten immediately.
• Discard perishable items left at room temperature for more than two hours or one hour if air temperature exceeds 90 degrees Fahrenheit (32°C).
STAY PHYSICALLY ACTIVE
Regardless of your age, you need regular physical activity, an exercise, 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.
• 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 carefully follow the above practical suggestions, you can improve your health! Please comment below if you love this article.