Some ways to stay healthy

None of us want to be sick. Because illness is a matter of hassle and expense. Not only does being ill make you feel bad, but it also prevents you from going to work or school, earning money, or taking care of your family. In addition, he needs another person to care for him, and he may have to spend a lot of money on expensive drugs or medical treatment.

A well-known proverb says, "It is better to be careful before danger strikes." It is true that some diseases cannot be avoided. However, there are many things you can do to avoid getting sick easily. Consider five things that will help you stay healthy.

1. Follow good hygiene rules: 

According to the Mayo Clinic, "The best way to prevent illness and infection is to wash your hands." The main cause of cold and cough is rubbing the nose or eyes while having germs in the hands. The best way to protect yourself from these germs is to wash your hands regularly. Adherence to good hygiene can also prevent the spread of various deadly diseases, such as pneumonia and diarrhea. This disease kills more than two million children under the age of five each year. Coronavirus and even the deadly Ebola virus infection rate can be reduced by developing common habits such as hand washing.

It is especially important to wash your hands at certain times so that you can keep yourself and others healthy. Basically, wash your hands during these times:

• After using the toilet.

• After changing the baby's diaper or using their toilet.

• Clean the wound or cut area before and after applying for the drugs.

• Before and after visiting a sick person.

• Before preparing food, serving it, or eating.

• After sneezing, coughing, and sneezing.

• After touching an animal or cleaning its feces.

• After cleaning the garbage.

And don't take the issue of proper handwashing lightly. Research has shown that most people who use public toilets do not wash their hands later or do not wash them properly.

How should hands be washed?

• Soak your hands in clean water and apply soap.

• Make foam by rubbing with both hands and also clean the nails, big toe, back of the hand, and the middle of the finger.

• Rub your hands for at least 20 seconds.

• Wash your hands under clean water.

• Wipe hands with a clean towel.

Although these are very common, they are very effective in protecting against disease and saving lives.

2. Use pure water:

In some countries, providing clean water for families is a daily rule. However, access to clean water anywhere in the world can be difficult when the main source of water is polluted by floods, storms, broken pipes, or other causes. If the water source is not safe and the water is not stored properly, germs can grow in it. It can also cause cholera, fatal diarrhea, typhoid, hepatitis, and other infectious diseases. According to one estimate, 1.7 billion people get diarrhea each year. One of the main reasons for this is drinking contaminated water.

Cholera is most often caused by drinking water and food contaminated with the feces of a sick person. You can take the following steps to protect yourself from such and other water contamination. Even if it happens right after a disaster.

• Make sure that drinking water, as well as water for brushing teeth, making ice cubes, washing food and utensils, or cooking water, comes from safe sources. That source could be well-purified water supplied for public use or a sealed bottle supplied by a reliable company.

• If there is a possibility of contamination in the pipe water, boil the water before using it or purify the water using suitable chemicals.

• When using various chemicals such as chlorine or water purification tablets, follow the manufacturer's instructions carefully.

• Use a quality water filter, if it is readily available and affordable.

• If water purification chemicals are also not available, use home bleach. Mix two drops of bleach in 1 liter of water (eight drops in 1 gallon of water) well and leave it for 30 minutes and then use it.

• Always keep the purified water covered in a clean container so that it does not become contaminated again.

• Make sure the water tank is clean.

• Use a water container with clean hands and do not dip your hands and fingers in water while drawing water.

3 Take care of the food

Good health is not possible without nutrition. So a healthy, balanced diet is needed to get nutrition. Your diet should include salt, fat, and sugary foods. However, care must be taken not to overdo it. This list should include fruits and vegetables and a variety of foods. When buying bread, cereals, pasta, or rice, look at the list of ingredients on the packet so that you can choose husky foods. They are rich in nutrients and fiber. Eat small amounts of low-fat meat to get protein and try to eat fish at least a few times a week. In some countries, plant-based protein foods are available.

If you eat too many sugary foods and foods that are high in fat, you are at risk of gaining excess weight. To reduce this risk, drink water instead of drinks that contain a lot of sugar. Eat more fruit instead of sugary desserts. Eat less fatty foods, such as sausage, meat, butter, cakes, cheese, and cookies. And instead of using butter or ghee for cooking, use oils that are good for health.

If you have foods on your diet that contain excess salt or sodium, they can cause your blood pressure to rise too much. If you have this problem, check out the list of ingredients on packaged foods to reduce sodium levels. Use different leaves or spices rather than salt to reinforce the taste.

What you eat is simply as important as what proportion you eat. So, do not continue to eat even if you are hungry.

Food poisoning is also closely linked with nutrition. Your food can be poisoned in any food if it is not well prepared and stored. According to the World Health Organization (WHO), millions of people get sick every year from eating such foods. While many are able to cope with the long-term effects, some lose their lives.

What can you do to reduce this risk?

• Vegetables may be fertilized, so wash them well before use.

• Wash your hands, cutting boards, cutting tools, utensils, and kitchen surface floors with warm water and soap before preparing any food.

• Never place food in a place or container where raw eggs, meat, or fish were previously kept. Then the food may become contaminated again. Wash any such place or utensil before using it.

• Cook food until it reaches the right temperature and refrigerates it quickly without eating any food that can easily spoil.

• If the room temperature is above 32 degrees Celsius, then it breaks down easily. If such food lasts for more than an hour or two, discard it.

4. Do physical work:

Regardless of your age, regular physical activity is essential for good health. Nowadays people don’t get enough exercise. Why is exercise important? Exercising will help you to:

• Sleep well.

• Stay active.

• Able to build strong bones and strong muscles.

• You can keep the weight right or bring the right amount of weight.

• Can reduce the risk of depression.

• Can reduce the risk of premature death.

• If you do not exercise, you may be at risk of:

• Heart disease.

• Type 2 diabetes.

• High blood pressure.

• High cholesterol.

• Stroke.

Which type of exercise is right for you depends on your age and health, so it is wise to consult a doctor before starting any new exercise. According to various experts, young boys and girls and teenagers should do at least 60 minutes of light to heavy exercise every day. Adults should do 150 minutes of light exercise or 75 minutes of heavy exercise per week.

Choose the things you enjoy doing. You might do things like playing basketball, tennis and football, jogging, cycling, gardening, cutting wood, swimming, boating, jogging, or other aerobics. How do you determine which is the light exercise or which is the heavy exercise? Normally you will sweat while doing light exercise but you will not be able to talk while doing heavy exercise.