Tips for Health and Personal Hygiene
Version 1.0
DISCLAIMER:
The information presented in this guide may be appropriate to supplement the daily routines prescribed by your doctor. Consult your doctor first for their advice if this guide is right for you to follow.
HERE ARE SOME HEALTHY TIPS FOR YOUR DAILY LIFE
PREFACE:
The helpful tips in this guide might come in handy if you can practice them regularly, so take some time to understand each of them first and determine if they’re right for you. When it comes to health, we all need to take it seriously. And being healthy is and has always been a lifestyle change. Like everything, Health is something for which we all have to strive and work for it. “There’s no free lunch” comes to mind and 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 your time in reading this PREFACE.
Have a nice day!
From,
HEALTHY AND FIT
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 unit of alcohol means approximately 10 ml of pure alcohol in an alcoholic beverage. As a general guideline, for Ciders and Beer, no more than 2-3 units. For Wine, no more than 2 units. For Liquors, 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
Gather the courage to take the first step. Quit smoking today!
Do you want to quit smoking but are having difficulty 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 time period.
3) Chew something to combat the craving such as gum, pills, nuts, raw vegetables.
4) Do more physical activities to distract yourself; exercising, doing chores, sports games.
5) Practice relaxation techniques instead of smoking when you are 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 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 already done your annual medical checkup? 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. It reduces stress, makes you feel more confident and positive. Sharpens your mind, allows you to sleep better. If you prefer to work out at the gym, make sure you set aside time to do aerobics for at least 20-30 minutes a day (a minimum of 3 times a week is recommended).
TIP #7) TAKE ACTION TO PREVENT THE FLU
When the holiday season arrives, 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
Good quality sleep ensures better health, mood and performance. Here are some ways to help you fall asleep more easily;
Exercise during the day. Avoid caffeine and alcohol at night.
Have a light dinner 2 to 4 hours before bedtime. Turn off the television and the computer in your bedroom. Keep your room temperature cool (around 21 degrees centigrade), also take a warm bath before. Using lavender essence in bath oils and soaps can help you get a good night’s rest. After your bath, try dimming the lights in your bedroom (or turn all the lights off if you prefer) before bed. For some people, listening to soft, relaxing music can help, while other people will prefer a quiet environment to sleep.
Drinking a good quality (real) chamomile tea can also help you sleep better. Avoid sugary and caffeinated beverages before bedtime, 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:
Don’t skip meals/fast before the party. Only eat healthy snacks like raw vegetables, nuts, and fruit if you feel a little hungry.
Eat less foods in salt, oil, refined sugar, processed.
Start your meal with low calorie foods and then higher ones. e.g; Start with soup, salad, lean protein, you’ll be pretty full by dessert when you can feel satisfied with just a few bites (3).
Take only one serving, decline the second serving politely but firmly.
Avoid alcohol, try sparkling water instead. reduce 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 about getting 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 deep breathing exercise.
Make a breakfast that isn’t too carb-heavy (try fruits, especially citrus, simple proteins like 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) EAT A WELL BREAKFAST
A good, adequate breakfast (whole grains, lean proteins, vegetables, fruits, dairy) is very important to your health.
A good breakfast helps to start the day with energy, increasing metabolism.
It makes you feel refreshed 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 make unhealthy food choices. Helps control your weight.
TIP #12) HOW TO AVOID BODY ODOR
Keeping your body clean at all times is a basic social etiquette that everyone should follow: if you’ve been outside and perspired, dry off and, if possible, take a shower. Sweat contains body salts and oils and this can cause body odor to develop. Bacteria on the surface of the skin 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 absolutely clean
- Use antibacterial soap when you bathe
- Dry yourself well with a towel
- Apply good deodorants and antiperspirants
- keep your wardrobe clean
- Avoid foods and drinks with a strong odor
STAY HEALTHY AND FIT!