No one wants to be sick. At the very least, an illness is an inconvenience and an expense. 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. Here are 5 things that you can do to have a better health condition.
They say “Prevention is better than cure.” There are some illness that we can’t avoid. Still, there is much you can do to slow down or even prevent the onset of illness.
1. Practice Good Hygiene
According to the Mayo Clinic, “one of the best ways to avoid getting sick and spreading illness” is to wash your hands. One of the easiest ways to catch a cold or influenza is to rub your nose or your eyes when your hands have been contaminated by germs. Your best defense against such contamination is to wash your hands regularly.
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.
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.
2. Use a clean and safe water supply.
Unsafe drinking water is one of the causes of an estimated 1.7 billion cases of diarrheal disease every year. Cholera is most often contracted when a person drinks water or eats food that is contaminated with fecal matter from infected people. Ensure that all your drinking water—including the water used for brushing teeth, making ice, washing food and dishes, or cooking—comes from a safe source, such as an adequately treated public supply or sealed bottles from a reputable firm.
3. Watch 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 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. In some lands it is also possible to find protein-rich foods from vegetable sources.
4. Stay physically active.
The kind of physical activity that is right for you depends on your age and your health, so it would be 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 of vigorous activity every week. Choose an activity that is fun.
5. Get enough sleep
The amount of sleep needed varies from person to person. Getting the right amount of rest should not be considered optional. Insufficient sleep has been linked to obesity, depression, heart disease, diabetes, and tragic accidents. Surely these give us good reason to want to get enough rest.
In the meantime, do all you can to safeguard your health and that of your loved ones.