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Tips for Personal Health and Hygiene
The information presented in this guide may be appropriate to supplement the routine prescribed by your doctor. If this guideline is right for you to follow, please consult your doctor/physician first for their advice.
Here are some health tips for your everyday life
If you practice regularly, the helpful tips in this guide may serve you well. So take some time to learn about each of them first to see if they are right for you. When it comes to health, we should all take it seriously. Staying fit has long been about lifestyle changes. Health, like everything else, is something we all have to strive for and strive for. “There is no such thing as a free lunch” comes to mind, and even more so when it comes to achieving our health gold. Trust me… there are no shortcuts either. So stay positive and remember that your health and well-being brings joy to those around you and those who care about your well-being.
Thank you for taking the time to read this preface.
Have a nice day!
health and wellness
Personal Health and Hygiene Tips:
Tip #1) Drink less alcohol
Men should not drink more than 3-4 units of alcohol per day. For females, this should not exceed 2-3 units. One unit of alcohol roughly refers to 10 milliliters of pure alcohol contained in an alcoholic beverage. As a general guideline, for cider and beer, no more than 2-3 units. For wine, no more than 2 units. For spirits, no more than 1 unit and for liquor cabinets, no more than 1.5 units. (note that these are general guidelines)
Tip #2) Keep Your Hands Clean
How to properly wash your hands with hand sanitizer.
Retrieved from the Government of Victoria, Australia.
Many diseases are spread from contaminated hands. Clean hands save lives.
Tip #3) Quit Smoking
Take the courage to take the first step. Quit smoking today!
Want to quit smoking but struggling to quit? Here are some tips for you to consider trying;
1) Identify and avoid situations that trigger you to smoke. Make a plan to avoid or not smoke. For example, avoid stairs if you always smoke there.
2) Delay the craving for tobacco by telling yourself to wait a few more minutes first, and do something to distract yourself during that time.
3) Chew something to fight cravings, such as gum, lozenges, nuts, raw vegetables.
4) Do more exercise to distract yourself; exercise, do housework, and exercise games.
5) Practice relaxation techniques instead of smoking when stressed.
6) Get support from family, friends, support groups to remind you of the benefits of quitting smoking.
Tip #4) Get enough sleep
An average adult needs about 7-9 hours of sleep. Sleep improves 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. Create a consistent sleep and wake schedule in no time!
Tip #5) Conduct annual health checks
Have you had your annual physical? Early detection can save your life.
Tip #6) Exercise regularly!
Exercise helps strengthen the immune system and control weight. It improves your mood and increases your energy. It reduces stress and makes you feel more confident and positive. It sharpens your mind and makes you sleep better. If you prefer to work out at the gym, make sure you find time for at least 20-30 minutes of cardio each day (at least 3 times a week is recommended).
Tip #7) Take steps to prevent the flu
When the holidays come, so does the flu. Here are some tips to prevent the flu. In addition to drinking plenty of water every day, you can also eat mushrooms, sweet potatoes, garlic, wild salmon, dark chocolate, almonds, strawberries and other foods to boost your immune system to fight off the flu virus.
Tip #8) How to deal with insomnia
Good sleep quality 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 in the evening.
Eat a light dinner 2-4 hours before bed. Turn off the TV and computer in the bedroom. Keep the room temperature cool (about 21 degrees Celsius) and take a warm bath first. Add lavender essence to bath oils and soaps for a good night’s sleep. After you shower, try dimming your bedroom lights (or turning off all the lights if you prefer) before bed. For some people, playing some soft, soothing music may help, while others prefer a quiet environment for sleep.
Drinking good-quality (authentic) chamomile tea can also help you sleep better. Avoid sugary and caffeinated drinks – such as coffee and certain types of caffeinated tea – before bed.
Tip #9) Holiday Bash
There is often a feast after a feast. Here are some tips on how to feast without overeating:
Do not skip meals/fast before the banquet. If you’re a little peckish, stick to healthy snacks like raw vegetables, nuts, and fruit.
Eat less salt, oil, refined sugar, and processed foods.
Start your meals with low-calorie foods and move on to higher-calorie foods. For example; start with soup, salad, lean protein, and when you feel satisfied after a few bites, you’ll be full with dessert (3).
Eat only one portion and politely but firmly decline the second.
Avoid alcohol and try soda instead.reduce smoking
Remember to keep exercising this holiday season too.
Finally, try to enjoy social gatherings instead of focusing on the food. After all, this season is about coming together and sharing joy and happiness.
Tip #10) How to avoid feeling groggy
Feel groggy in the morning?
Here are some tips to help you feel refreshed in the morning;
Drink a glass or two of water when you wake up.
Do some stretching or cardio.
Try meditation or deep breathing exercises.
Cook a breakfast that doesn’t have a lot of carbohydrates (try fruits, especially citrus fruits, eggs, cheese, yogurt and other simple proteins)
Listen to your favorite music or soothing sounds
Take a hot shower, but wash your face with cold water instead.
Think of something that excites you.
be thankful for a new day
Tip #11) Eat a big breakfast
A good breakfast (whole grains, lean protein, vegetables, fruit, dairy) is very important to your health.
A hearty breakfast helps start the day and boosts metabolism.
It feels refreshing, less unhappy and lifts your mood.
A healthy breakfast can help you focus better, allowing you to think and solve problems more easily.
A healthy breakfast can also help reduce appetite and unhealthy food choices. It helps control 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 ever sweated outside, dry yourself off and, if possible, shower. Sweat contains body salts and oils, which contribute to body odor. Bacteria on the surface of the skin can also contribute to body odor. Armpits and other parts of the body are the perfect places where bacteria love to breed, and moisture helps them multiply. So try to keep these areas as dry as possible, which will reduce your chances of bad body odor.
Some basic tips are as follows −
keep it clean
use antibacterial soap in the shower
dry yourself thoroughly with a towel
use a good deodorant and antiperspirant
keep your closet clean
Avoid strong-smelling foods and drinks
Stay fit and healthy!
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