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Tips for Personal Health and Hygiene
The information provided in this manual may be suitable to supplement the daily routine prescribed by the doctor. Please consult your doctor/physician first for advice if this guide is appropriate for you to follow.
HERE ARE HEALTH TIPS FOR YOUR DAILY LIFE
If you can practice it regularly, you may find the helpful tips in this guide helpful. So first take some time to understand each of them and decide if they are right for you. When it comes to health, we should all take it seriously. And getting healthy is and always has been about making lifestyle changes. Like everything else, Health is something we should all strive for and strive for. “There is no free lunch” comes to mind when it comes to achieving our health goals. And trust me… there are no shortcuts either. So stay positive and remember that your health and happiness bring joy to the people around you who care about your well-being.
Thank you for taking the time to read through this FOREWORD.
Have a great day ahead!
HEALTHY AND BEAUTIFUL
PERSONAL HEALTH AND HYGIENE TIPS:
TIP #1) DRINK ALCOHOL LESS
For men, we should not drink more than 3-4 units of alcohol per day. For women, it should not exceed 2-3 units. One unit of alcohol means about 10 ml of pure alcohol in an alcoholic drink. As a general guideline, no more than 2-3 units for cider and beer. No more than 2 units for wine. Not more than 1 unit for spirits and not more than 1.5 units for wine coolers. (Note that these are general guidelines)
TIP #2) KEEP YOUR HANDS CLEAN
How to properly wash hands with liquid soap.
Retrieved from the Government of the State of Victoria, Australia.
Many diseases are spread by dirty hands. Clean hands save lives.
TIP #3) STOP SMOKING
Find the courage to take the first step. Quit smoking today!
Do you want to quit smoking but are having a hard time doing it? Here are some tips for you to try;
1) Identify the situation that makes you want to smoke and avoid it. Make a plan to quit or quit smoking. For example, if you smoke there all the time, don’t use the stairs.
2) Delay your urge to smoke by telling yourself to wait a few minutes while doing something to distract yourself.
3) Chew something to fight the urge, such as gum, pastilles, nuts, raw vegetables.
4) Do more exercise to distract yourself; exercising, doing housework, playing sports.
5) Practice relaxation techniques instead of smoking when stressed.
6) Get help from family, friends, support groups, remind them of the benefits of quitting smoking.
TIP #4) GET ENOUGH SLEEP
The average adult needs about 7-9 hours of sleep. Sleep increases the ability to concentrate and remember new information, improves mood and reduces stress. It helps maintain a healthy weight and improves performance and coordination. Create a sleep and wake schedule today!
TIP #5) GET YOUR ANNUAL HEALTH CHECK
Have you had an annual medical exam? Early detection can save your life.
TIP #6) Exercise regularly!
Exercise helps to improve immunity and control weight. It will improve your mood and increase your strength. It reduces stress, makes you feel confident and positive. It sharpens your mind and helps you sleep better. If you prefer to exercise in the gym, make sure you do at least 20-30 minutes of aerobic exercise per day (at least 3 times a week is recommended).
TIP #7) TRY TASTE TO PREVENT FLU
When the holiday season comes, so does the flu. Here are some tips to prevent the flu, along with drinking plenty of fluids every day to boost your immunity to the flu virus. You can also eat foods like mushrooms, sweet potatoes, garlic, wild salmon, dark chocolate, almonds, and strawberries.
TIP #8) HOW TO TREAT INSOMNIA
Good sleep quality ensures good health, mood and performance. Here are some ways to make it easier to fall asleep;
Exercise throughout the day. Avoid caffeine and alcohol at night.
Have a light dinner 2-4 hours before bed. Turn off the TV and computer in your bedroom. Keep the room temperature cool (about 21 degrees Celsius) and take a warm bath beforehand. Using lavender essence in bath oils and soaps can be beneficial for a good night’s rest. After a bath, try to dim the bedroom lights (or turn off all the lights if you prefer) before going to bed. For some people, playing soothing music can help, while others prefer to sleep peacefully.
Drinking quality (real) chamomile tea can also help you sleep better. Avoid sugary and caffeinated drinks before bed – such as coffee and certain types of caffeinated tea.
TIP #9) HOLIDAY SEASON BINGE
After the holidays, there will be holidays. Here are some tips on how to enjoy your holiday gathering without overeating:
Do not skip meals/fasting before the festival. If you’re only slightly hungry, grab healthy snacks like raw vegetables, nuts, and fruits.
Eat less salt, fat, refined sugar, and processed foods.
Start with low-calorie foods and then with higher-calorie foods. for example; start with a soup, salad, lean protein, and feel satisfied with a few bites and you’ll be full of dessert (3).
Take only one serving, politely but firmly refuse a second helping.
Avoid alcohol, try sparkling water instead. Reduce smoking
Don’t forget to keep up your exercise regimen this holiday season.
Finally, try to enjoy the social gathering and ignore the food instead. This season is about coming together, sharing joy and happiness.
TIP #10) HOW TO DO IT
Do you feel tired in the morning?
Here are some tips to make you feel fresh 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.
Eat a low-carb breakfast (try fruits, especially citrus fruits, and simple proteins like eggs, cheese, yogurt)
Listen to your favorite music or soothing sounds
Take a warm shower, but wash your face with cool water instead.
Think of something that excites you.
Give thanks for another new day
TIP #11) Have a good breakfast
Eating the right breakfast (whole grains, lean protein, vegetables, fruits, dairy products) is essential to your health.
A good breakfast helps to start the day, increases metabolism.
It will lift your mood and make you feel fresh and less anxious.
A healthy breakfast helps you focus and concentrate, which allows you to think and solve problems more easily.
A healthy breakfast can also help reduce cravings and unhealthy food choices. It helps in controlling your weight.
TIP #12) HOW TO REMOVE BODY ODOR
Always keep your body clean – this is basic social etiquette that everyone should follow – if you’ve been outdoors and sweaty, dry off and shower if possible. Sweat contains body salts and oils and can cause body odor. Bacteria on the surface of the skin can also cause body odor. Underarms and other areas of the body are perfect places where bacteria love to grow and moisture helps them. So, try to keep those areas dry and it will reduce the chances of you getting bad body odor.
FOLLOWING ARE SOME KEY TIPS –
Keep it squeaky clean
Use antibacterial soap when bathing
Dry yourself thoroughly with a towel
Use good deodorants and antiperspirants
Keep your closet clean
Avoid strong smelling foods and drinks
BE HEALTHY AND HEALTHY!
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